 Q: How do you estimate your maximum heart rate?  A: 220 – Age = Target Heart Rate  After you find your max HR, calculate your target HR zone by calculating 60 percent and 85 percent of your maximum. Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 EXAMPLE: For a 15 year old: =205  To estimate “target heart rate zone”  Max HR x 60%  205 x 0.60 = 123 ◦ Low end of the target HR zone  Max HR x 85%  205 x 0.85 = 175 ◦ High end of the target HR zone  Beats/Minute=Target HR Zone Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

Use your index, second, and third fingers on the palm side of your wrist, below the base of the thumb Or on your lower neck, on the side of your windpipe. Press lightly until you feel the blood pulsing beneath your fingers. Count the beats you feel for 30 seconds. Multiply this number by 2 to get your heart rate (pulse) per minute. Check your pulse: _______________ x 2 = ________________ (beats in 30 seconds) (your pulse) Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

DEFINITION: Guidelines that help you set up a workout routine to fit your goals and fitness level Help you get the most out of your exercise program Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Refers to the number of times per week you engage in physical activity or exercise.  Key phrase to remember: HOW OFTEN Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Refers to the difficulty or exertion level of your physical activity or exercise.  Key Phrase to remember: HOW HARD  Target Heart Rate  220-Age Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Refers to the duration of a single workout, usually measured in minutes or hours.  Key phrase to remember: HOW LONG Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Refers to the particular type of physical activity or exercise you choose to do.  Key phrase to remember: WHAT KIND Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Exercise is planned, structured & repetitive bodily movement done to improve or maintain physical fitness.  2 main kinds of Exercise: Aerobic & Anaerobic Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Energy producing system within the muscles that require oxygen  What does it look like? Vigorous, rhythmical, sustained activity that improves heart & lung function and body composition  Burns a lot of calories!  EXAMPLES: Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Energy producing system within the muscle that is without oxygen  What does it look like? Short burst of speed or power, high-intensity activities  Uses energy sources stored in the muscles  EXAMPLES: Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

Health Standard 9.2a PE Standards 9.1, 9.3, 9.5 VS

 Cardiorespiratory Endurance  Muscular Strength  Muscular Endurance  Flexibility  Body Composition 5 Components of Health-Related Fitness Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

The ability of the heart, blood vessels and lungs to supply enough oxygen to the body during long periods of physical activity Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Frequency ◦ 3-5 times per week  Intensity ◦ 60-85% of target heart rate zone  Time ◦ minutes per session  Type ◦ Any aerobic activity that increases heart rate Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Running/Pacer  Jumping Rope  Soccer  Ultimate Football  Biking  Dancing Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

The ability of a muscle or muscles to push or pull with its/their total force Health Standard 9.2aPE Standards 9.1, 9.3, 9.5

 Frequency ◦ 2-4 times per week  Intensity ◦ Heavier weight with less repetitions  Time ◦ minutes per session  Type ◦ Anaerobic activities such as weight room Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Weights -Max lifting ◦ Squats ◦ Deadlift ◦ Bench Press  Push-ups  Pull-ups  World’s Strongest Man =7mqSqwGJAMg Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

The ability of muscles to work hard over a long period of time without becoming tired Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Frequency ◦ 2-4 times per week  Intensity ◦ Light weights, numerous reps  Time ◦ minutes per session  Type ◦ Any activity allowing muscles to perform a physical task for a period of time Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Weights  Running/jogging  Swimming  Cycling  Pilates/Yoga  Push-up & Curl-up tests  Triathlons and Decathlons  Ironman Race ◦ =WEoSdRvJQ0Q =WEoSdRvJQ0Q Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

The muscles’ ability to move a joint through a full range of motion  Benefits of good flexibility: ◦ Improved Performance ◦ Decreased Injury Risk ◦ Reduced Muscle Soreness ◦ Improved Posture ◦ Reduced Risk of Low Back Pain ◦ Increased Blood and Nutrients to Tissues ◦ Improved Muscle Coordination Health Standard 9.2aPE Standards 9.1, 9.3, 9.5

 Dynamic Stretching  Static Stretching  Pilates  Yoga  Gymnastics  Gabby Douglass ◦ tch?v=bmWICdhvyJw&feature =relmfu tch?v=bmWICdhvyJw&feature =relmfu Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

 Frequency ◦ Daily stretching  Intensity ◦ Stretch muscles and hold beyond its normal length at a comfortable stretch  Time ◦ Hold each stretch seconds; stretch minutes daily  Type ◦ Stretching allowing full range of motion Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

The combination of fat mass and fat-free mass, including bones, muscles, organs and water Health Standard 9.2aPE Standards 9.1, 9.3, 9.5

 Too Little: ◦ Linked to problems with healthy functioning ◦ Can lead to problems with reproduction in women.  Too Much: ◦ Increases the risk of many diseases, including type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers. Can be measured in different ways Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

Hydrostatic/Underwater Weighing Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

Skinfold Caliper Test Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

Health Standard 9.2a PE Standards 9.1, 9.3, 9.5 Triceps Latissimus dorsi Gluteals Hamstrings Gastrocnemius Trapezius Deltoids Pectorals Biceps Quadriceps Abdominals

 Concentric – Muscle shortens  Eccentric – Muscle lengthens  Isometric – Muscle contracts but does not move Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

T RAINING P RINCIPLES Warm-up 5-10 minutes of easy exercise to warm and stretch muscles & increase blood flow Overload Workout must include exercise beyond what is usually done to gain additional fitness benefits Progression Amount and intensity of exercise in a workout must be increased gradually Cool-Down 5-10 minutes of reduced exercise to help the heart rate & breathing rate, temperature, & circulation return to normal Fitness Reversibility Fitness Benefits are lost when training stops Specificity A workout should include a specific type of exercise to gain the desired fitness benefit Health Standard 9.2a PE Standards 9.1, 9.3, 9.5

Health Standard 9.2a PE Standards 9.1, 9.3, 9.5  Hamstrings  Quadriceps  Gluteal LUNGES

 Trapezius Health Standard 9.2a PE Standards 9.1, 9.3, 9.5 SEATED LOW ROW

 Abdominals Health Standard 9.2a PE Standards 9.1, 9.3, 9.5 PLANKS

 Deltoids Health Standard 9.2a PE Standards 9.1, 9.3, 9.5 LATERAL RAISES

 Hamstrings Health Standard 9.2a PE Standards 9.1, 9.3, 9.5 LEG CURLS

 Pectorals  Biceps  Triceps Health Standard 9.2a PE Standards 9.1, 9.3, 9.5 BENCH PRESS