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

Target Heart Rate EXAMPLE: For a 15 year old: 220-15=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 123-175 Beats/Minute=Target HR Zone PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

Target Heart Rate: Finding Your Heart Rate/Pulse Use your index, second, and third fingers on the palm side of your wrist, below the base of the thumb. Or, place the tips of your index and second fingers 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 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute. Check your pulse: _______________ x 6 = ________________ (beats in 10 seconds) (your pulse) PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

The F.I.T.T. Principle/Formula 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 PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

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

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

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

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

Physical Fitness Body’s ability to perform activity & meet the demands of daily living while being energetic and alert. Exercise is planned, structured & repetitive bodily movement done to improve or maintain physical fitness. 2 main kinds of Exercise: Aerobic & Anaerobic Physical fitness is a multidimensional state of being. Physical fitness is the body’s ability to function efficiently and effectively. It is a state of being that consists of at least five health-related and six skill-related physical fitness components, each of which contributes to total quality of life. Physical fitness is associated with a person’s ability to work effectively, enjoy leisure time, be healthy, resist hypokinetic diseases or conditions, and meet emergency situations. It is related to, but different from, health and wellness. Although the development of physical fitness is the result of many things, optimal physical fitness is not possible without regular physical activity. Different physical activities require different skills and abilities. It is unrealistic to expect to be good at all activities. The good news is that nearly everyone can find some activity that fits their combination of attributes. Good physical fitness contributes directly to the physical component of good health and wellness and indirectly to the other four components. Good fitness has been shown to be associated with reduced risk for chronic diseases, such as heart disease, and has been shown to reduce the consequences of many debilitating conditions. In addition, good fitness contributes to wellness by helping us look our best, feel good, and enjoy life. Other physical factors can also influence health and wellness. For example, having good physical skills enhances quality of life by allowing us to participate in enjoyable activities, such as tennis, golf, and bowling. Although fitness can assist us in performing these activities, regular practice is also necessary. Another example is the ability to fight off viral and bacterial infections. Although fitness can promote a strong immune system, other physical factors can influence our susceptibility to these and other conditions. PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

AEROBIC AEROBIC EXERCISE 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: AEROBIC EXERCISE PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

ANAEROBIC ANAEROBIC EXERCISE 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: ANAEROBIC EXERCISE PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

5 Components of Health-Related Fitness Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally. 5 Components of Health-Related Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition There are 5 dimensions of health related fitness Go over each of the dimensions. Relate briefly how each of the dimensions may relate to health: Cardiovascular: decrease CHD risk MS and ME: decrease risk of osteoporosis, back pain Flex: reduced risk of musculoskeletal injuries, back pain Body Comp: reduced risk of diabetes, hypertension, CHD PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a 7

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

Cardiorespiratory Endurance Frequency 3-5 times per week Intensity 60-85% of target heart rate zone Time 20-60 minutes per session Type Any aerobic activity that increases heart rate PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

Exercises to Improve Cardiorespiratory Endurance Running/Pacer Jumping Rope Soccer Ultimate Football Biking Dancing Lance Armstrong-Tour de France http://www.youtube.com/watch?v =FXPXHK7I1iQ PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

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

Muscular Strength Frequency 2-4 times per week Intensity Heavier weight with less repetitions Time 30-60 minutes per session Type Anaerobic activities such as weight room PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

Exercise to Improve Muscular Strength Weights -Max lifting Squats Deadlift Bench Press Push-ups Pull-ups World’s Strongest Man http://www.youtube.com/watch?v =7mqSqwGJAMg PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

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

Muscular Endurance Frequency 2-4 times per week Intensity Light weights, numerous reps Time 30-60 minutes per session Type Any activity allowing muscles to perform a physical task for a period of time PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

Exercise to Improve Muscular Endurance Weights Running/jogging Swimming Cycling Pilates/Yoga Push-up & Curl-up tests Triathlons and Decathlons Ironman Race http://www.youtube.com/watch?v =WEoSdRvJQ0Q PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

The muscles’ ability to move a joint through a full range of motion Flexibility 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 9.2a PE Standards 9.1, 9.3, 9.5

Exercise to Improve Flexibility Dynamic Stretching Static Stretching Pilates Yoga Gymnastics Gabby Douglass http://www.youtube.com/wa tch?v=bmWICdhvyJw&feature =relmfu PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

Flexibility Frequency Daily stretching Intensity Stretch muscles and hold beyond its normal length at a comfortable stretch Time Hold each stretch 10-15 seconds; stretch 15-30 minutes daily Type Stretching allowing full range of motion PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

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

Extreme Body Compositions 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 PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

Body Mass Index (BMI) PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

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

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

Creating a Fitness Plan: SMART Goals Set challenging but realistic goals Choose exercises to best help you reach your goals Begin exercising at a comfortable level Do a variety of exercises Follow the Training Principles: Principle of Warm up Principle of Cool down Principle of Specificity Principle of Overload Principle of Progression Principle of Fitness Reversibility PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a

Fitness Reversibility Warm-up 5-10 minutes of easy exercise to warm and stretch muscles & increase blood flow Specificity A workout should include a specific type of exercise to gain the desired fitness benefit Overload Workout must include exercise beyond what is usually done to gain additional fitness benefits Training Principles Fitness Reversibility Fitness Benefits are lost when training stops 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 PE Standards 9.1, 9.3, 9.5 Health Standard 9.2a