Physical Activity

Training Zone: Karvonean Method The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. Example: for a 50year old with a resting heart rate of 65bpm who wants to train at 70% maximum 220-50 (Age) = 170bpm (maximum heart rate) 170-65 (resting HR) = 105bpm (heart rate reserve) (105 x 0.7) + 65 = 139bpm

Physical Fitness Is the ability to perform physical activity and to meet the demands of daily living while being energetic and alert.

Five Components of Health Related Fitness Cardio respiratory Endurance Muscular Strength Muscular Endurance Flexibility Healthful Body Composition

Cardiovascular Endurance The ability of the circulatory and respiratory systems to supply oxygen during physical activity. Examples:

Muscular Strength Maximum amount of force a muscle can produce in a single effort. The most weight you can lift with one rep.

Muscular Endurance The ability of the muscle to continue to perform with out getting tired. Examples-lifting lighter weight for more reps and sets

Flexibility The ability to bend and move the joints through full range of motion.

Healthful Body Composition A high ratio of lean tissue to fat tissue in the body. Involves making an exercise plan. Example FITT formula

What is Exercise? Planned, structured and repetitive bodily movement

Five Types of Exercise Aerobic Anaerobic Isometric Isotonic Isokinetic

Aerobic large amounts of oxygen needed for an extended period of time. Ex. vigorous, continuous

Anaerobic body’s demand for oxygen are very high. Ex. Running sprints and basketball

Isometric

Isotonic

Isokinetic

The FITT Formula F-Frequency is how often you will perform physical activities I-Intensity is how hard you will perform physical activities T-Time is how long you will perform physical activities T-Type the kind of activities you will perform.