1. DO NOW Calculate Monica’s BMI: Calculate Monica’s BMI: On the cheerleading team On the cheerleading team Junior at ACIT Junior at ACIT 5 foot 2 inches 5 foot 2 inches Scored 12 on the V sit and reach Scored 12 on the V sit and reach Culinary major Culinary major 4 th place at the Volleyball-a-thon 4 th place at the Volleyball-a-thon Weighs 128 lbs Weighs 128 lbs Scored 27 on the pacer test Scored 27 on the pacer test

2. Monica’s BMI is….. FORMULA: weight x 703 / Height squared = 23.41 23.41

3. Planning a Personal Activity Program Chapter 12 Lesson 3

4. Fitness Goals Maximum Heart Rate (MHR) Maximum Heart Rate (MHR) Resting Heart Rate (RHR) Resting Heart Rate (RHR) Target Heart Rate (THR) Target Heart Rate (THR) http://app.discoveryeducation.com/search

5. What do you expect your maximum heart rate to be?

6. What do you expect your resting heart rate to be? Why?

7. What is a normal resting heart rate (pulse rate)? Newborn baby - 120 to 160 Baby aged from 1 to 12 months - 80 to 140 Baby/toddler aged from 1 to 2 years - 80 to 130 Toddler/young child aged 2 to 6 years - 75 to 120 Child aged 7 to 12 years - 75 to 110 Adult aged 18+ years - 60 to 100 Adult athlete - 40 to 60

8. To find your target heart rate you will need the following data: A) Maximum Heart Rate=(220 – your age = MHR) My MHR = _________________ B) Resting Heart Rate=(count pulse for 10 secs and then multiply by 6) My RHR = _________________

9. Enter the above data in the following two formulas and solve. (60%)= ______ - ______ = ______ x.6 = ______ + ______ = _______________ MHR RHR RHR LOWER LIMIT ( 85%)=______ - ______ = ______ x.85 = ______ + ________ = ____________ MHR RHR RHR UPPER LIMIT * The Karvonen Method of calculating THR is one of the most effective methods to determine target heart rate because it takes into account resting heart rate.

10. My target heart rate is: ___________ to ___________ lower limit upper limit

11. How do you expect your heart rate to change when you exercise?

12. If you predict that it will increase, how much do you expect your heart rate to increase when you exercise?

13. Types of Activities Aim for 60 minutes! Moderate Intensity - counts towards your daily activity! - counts towards your daily activity! (walking, climbing stairs, chores, yard work) Aerobic Activities- these raise your heart rate - Aim for three 20 minute sessions each week - Aim for three 20 minute sessions each week - Cycling, power walking, dancing, running - Cycling, power walking, dancing, running

15. Different Training for Different Reasons… Strength Training develops muscle tone develops muscle tone 2 or 3 sessions/wk of 20-30 min; one day off between sessions 2 or 3 sessions/wk of 20-30 min; one day off between sessions Boosts metabolism Boosts metabolism Aerobic Training Strengthens your heart muscle Strengthens your heart muscle Lowers your resting heart rate Lowers your resting heart rate

16. Circuit Training move from one exercise to the other with minimal rest time in between move from one exercise to the other with minimal rest time in between Ultimate work out for fat loss Ultimate work out for fat lossPilates Slow movements and holds that utilize the core muscles Slow movements and holds that utilize the core muscles

17. Stages of a Workout Warm-up: gentle cardiovascular activity that prepares the muscles for work Warm-up: gentle cardiovascular activity that prepares the muscles for work - increases blood flow, delivering oxygen to muscles - increases blood flow, delivering oxygen to muscles - dynamic stretch! - dynamic stretch!

18. Workout: part of an exercise session when you are exercising at your highest peak. F.I.T.T. Formula What is it??

19. F = Frequency At least 3 sessions/week. Give your body time to rest I = Intensity - within target heart range - within target heart range - muscle strain, but not pain - muscle strain, but not pain T = Type vary activities to build different elements T = Time - cardio: t.h.r for at least 20 minutes - cardio: t.h.r for at least 20 minutes - strength: 20-30 minutes - strength: 20-30 minutes - flexibility: 10 minutes - flexibility: 10 minutes

20. Cool Down: low-level activity that prepares your body to return to a resting state Allows your heart rate, breathing and body temp. to return to normal gradually. Allows your heart rate, breathing and body temp. to return to normal gradually. Prevents soreness Prevents soreness

21. Lets check our heart rate… Complete our Heart Rate line graph Complete our Heart Rate line graph

22. On the back of your graph I want you to answer the following questions: What do you think affects how your heart rate changes when you exercise? What do you think affects how your heart rate changes when you exercise? How do you think your heart rate, immediately after exercising, would change if you got more or less exercise? How do you think your heart rate, immediately after exercising, would change if you got more or less exercise? How do you think your resting heart rate would change if you got more or less exercise? How do you think your resting heart rate would change if you got more or less exercise?

23. Planning for lifelong fitness…

24. Explain to me how a person who went to the gym for 45 mins increased their fitness level more than a person who went to the gym for an hour and 45 mins? Explain to me how a person who went to the gym for 45 mins increased their fitness level more than a person who went to the gym for an hour and 45 mins?

25. Explain how 2 people both jogged 2 miles in twenty minutes and how one person reached their target heart rate and the other person fell short? Explain how 2 people both jogged 2 miles in twenty minutes and how one person reached their target heart rate and the other person fell short?