PHYSICAL EDUCATION

For your Health !!!!!!

Test question!!!! Test Questions!!!

What are some of the health benefits to exercising?

“Get all da ladies!” Nice try. We get it. You will look good. But not what we are looking for on the test.

Lowers cholesterol Keeps arteries clear and open so blood can flow.

Lowers blood pressure!

Reduces risk of Heart attack And Stroke

Helps prevent and control type 2 diabetes

Controls your weight by burning fat and carbohydrates for a healthier you!

-Reduces stress -Makes you smarter -Helps you sleep at night

Doctors recommend you exercise _____?_____ a day.

1 hour

How many of you get about an hour of exercise a day?

-If you can’t exercise an hour a day, any amount of exercise is better than none. -Break it up if necessary. Exercise 10 minutes in the morning, 5 minutes during break, 15 minutes in the afternoon…

Physical fitness Terminology -Cardiovascular Exercise -Fitness -Aerobic -F.I.T.T. -Target Heart Rate Zone

CARDIOVASCULAR EXERCISE CARDIO = HEART VASCULAR = BLOOD VESSELS ANY EXERCISE THAT INCREASES THE HEART PUMPING OF OXYGEN AND NUTRIENTS THROUGH THE BLOOD VESSELS

Fitness Being in good health and physical condition due to exercise and proper nutrition. -EAT RIGHT -EXERCISE

What is the definition of Aerobic exercise? (3 things)

AEROBIC EXERCISE- -increase intake of oxygen - moderate pace (easy relaxed pace) - exercising over an extended period of time (ex. 5 – 20 min.)

F.I.T.T. PRINCIPLE

F.I.T.T. FREQUENCY- how often you exercise per week (ex. 2 times a week) INTENSITY-the level of effort (high, medium, or low intensity) TIME-how many minutes you exercise (ex. 20 minutes) TYPE-what type of exercise you are doing. (aerobic, strength, or flexibility)

F.I.T.T. WHAT DOES THIS MEAN FOR FITNESS?

TO SEE GAINS IN YOUR PHSICAL FITNESS YOU HAVE TO OVERLOAD AND WORK ON PROGRESSION Overload- Subjecting the body to a greater loads, resistance, or intensity than the body is used to. Progression - a plan to increase the load or resistance

To see gains you will need to increase one of the F.I.T.T. principals such as

How would you increase Frequency (days per week)? F.I.T.T.

How would you increase Intensity? (anything that makes it tougher to do ) F.I.T.T.

How would you increase Time? (minutes) F.I.T.T.

Why would you change Type of exercise? F.I.T.T.

EXAMPLES -Go from exercising 2 days a week to 3 days a week. -Increase intensity by lifting heavier weights. -Increase your intensity by running further. -Swim more minutes. -Instead of jogging sprint.

WORKING OUT

What 3 fitness areas should you include in each work out?

1. Aerobic exercises 2. Strength exercises 3. Flexibility exercises

Take 1 minute to discuss with the person beside you a workout that you could perform after school that would include an exercise from each of these fitness areas. -aerobic exercises -strength exercises -flexibility exercises (ex. You could swim, stretch your quads, and do sit ups.)

TARGET HEART RATE ZONE

For optimum health benefits during exercise you want your heart beating at how beats per minute?

Your Target Heart Rate Zone is 140 to 185 beats per minute

What happens if you exercise and your heart rate is below 140 beats per minute?

Your heart rate is too low to receive optimum health benefits.

What can you do if your heart rate during exercise is below 140 b.p.m.?

What happens if you exercise and your heart rate is over 185 beats per minute?

You will fatigue too quickly.

What can you do if your heart rate during exercise is above 185 b.p.m.?

Could a person walking and another person jogging both be in their Target Heart Rate zones?

Yes, it is possible. If the person walking is out of shape, it will be harder on them causing their heart rate to go up. Whereas the person jogging who is in good shape, it won’t be as hard on their body and heart.

What if I’m walking or power walking and other people are jogging and lapping me? Is this bad??? No. As long as you are in your Target Heart Rate zone. Walking and power walking are a wonderful way to exercise and receive heath benefits.

2 ways to measure your heart rate. 1. Pulse Carotid (neck) and Radial (wrist) 2. Heart rate monitors

HEART RATE MONITORS

Monitor Transmitter (place water on the electrodes) (Clean watch and transmitter with sanitary wipes after exercising.)

You only need to push these 3 buttons.

Always start from the “clock” screen CLOCK

From clock screen START STOP PAUSE

From clock screen FILE then PUSH: 1X for E 200 (blue watch) 2X for E 600 (gray watch)

FILE InZone- How many minutes you were in the THR zone. Above- How many minutes you were above the THR zone. Below- How many minutes you were below the THR zone.

 (If you forget everything we taught you.)  To gain health benefits each time you exercise  -increase sweating through movement  -increase breathing through movement

Go have fun and exercise !!!