1. GET READY TO MOVE!
When the music plays everyone will walk around the room Once the music stops, the board will read “Huddle and a number” Get in a group with that many students that are around you After you are huddled, there will be a statement on the board that you will discuss with the group members Once the music starts again, you will end the conversation and begin walking around the room ready for the next huddle and discussion topic

2. CLUSTER 4
What type of physical activity do you like to do?

3. CLUSTER 7
How often do you exercise or participate in physical activities?

4. CLUSTER 2
How does exercise/physical activity make you feel?

5. CLUSTER 3
What is your goal for the next 3 weeks in terms of physical activity?

6. CLUSTER 3
What do you see yourself doing as an adult (physical activities)?

7. CLUSTER 5
Do you ever keep track of your workouts or progress? How?

8. CLUSTER 6
What is one thing you know about physical activity or exercise?

9. Chapter 13- Exercise
And Lifelong Fitness

10. Benefits of Physical Activity
Psychological
Cardiovascular System
Weight Management
Bone Strength and density
Balance and Coordination
Endorphins are released (block pain)
More likely to be self- confident and focused
Lower stress levels
Social
Opportunity to meet new people

11. Cardiorespiratory Endurance
Components of Fitness
Cardiorespiratory Endurance
Body Composition
Muscular Endurance
Distribute nutrients and oxygen and remove waste more efficiently
More blood pumped with each beat
Lungs deliver oxygen and remove CO2 faster
Amount of fat tissue in your body compared to the amount of lean tissue (muscles/bones)
Too much/too little= problems
Ability of the muscles to work for an extended time
Develop= repeated actions over an extended period of time
Muscular strength
Flexibility
Ability to move a joint through its entire range of motion
Stretching (done correctly)= increase flexibility, reduce risk of injury
Capacity of a muscle to produce force
Measure= amount of weight you can lift

12. Types of Physical Activityvs
AEROBIC EXERCISE
ANAEROBIC EXERCISE
With Oxygen
Ongoing physical activity that raises breathing and heart rate
Examples?
Running
Swimming
Biking
Without
Intense physical activity that lasts for a few seconds to a few minutes
Examples?
Sprints
Jumps
Muscular strength

13. Muscle Contractions
ISOMETRIC EXERCISE
ISOTONIC EXERCISE
Muscles contract without changing length
Build strength
Prone/Plank
Wall Sit
Yoga Poses
Muscles contract and relax through the full range of a joint’s motion
Bicep Curl
Leg Extension
ISOKINETIC EXERCISE
Muscles contract at a constant rate
Usually used to rebuild muscle strength after an injury
Using elastic bands

14. Developing a Fitness Plan

15. Long-Term Goals Short-Term Goals
Choose activities that you enjoy and can continue as you age
Vary your activities from day to day
Combine exercise with social activities
Short-Term Goals
Need to know your more immediate, goals
Specific, and measurable
Time frame should be realistic
Lifelong Fitness is the ability to stay healthy and fit as you age
DEFINE THE GOALS
DEVELOP YOUR PROGRAM
MONITOR YOUR PROGRESS
LIFELONG FITNESS

16. Mark your calendar with weekly schedule Consider
YOUR HEALTH
Health concerns- consult your doctor
YOUR BUDGET
Do the activities require special equipment or fees?
WHERE YOU LIVE
Alter your plans when the seasons change?
DEVELOP YOUR PLAN
Lifelong Fitness is the ability to stay healthy and fit as you age
DEFINE THE GOALS
DEVELOP YOUR PROGRAM
MONITOR YOUR PROGRESS
LIFELONG FTINESS

17. FITT Formula F- Frequency I- Intensity T- Time Type LIFELONG FTINESS
Should exercise 3-5 times a week I-
Intensity
Using your target heart rate will help receive the most benefits from exercise T-
Time
The amount of time you spend during the exercise will affect your fitness level
Type
Practice cross-training by doing various exercises
Lifelong Fitness is the ability to stay healthy and fit as you age
DEFINE THE GOALS
DEVELOP YOUR PROGRAM
MONITOR YOUR PROGRESS
LIFELONG FTINESS

18. Changes you may notice:
Look Better
Sleep Better
Feel more alert
Gained Muscle
Gained Strength
Lost Weight
Drop in resting heart rate
Monitor yourself by:
Recording your workouts
Record the weight you are lifting
Record your heart rate
Record weight
Lifelong Fitness is the ability to stay healthy and fit as you age
DEFINE THE GOALS
DEVELOP YOUR PROGRAM
MONITOR YOUR PROGRESS
LIFELONG FTINESS

19. ALWAYS KEEP YOUR BODY GUESSING Doing the same thing all of the time will cause your body to adapt

20. Fitness Plan 1 Long term goal: Complete a half ironman
2 short term goals:
1. Increase cardiovascular endurance by exercising 4-5 times a week (biking, running, swimming), run 13 miles within 2 weeks at 8:00-8:30 minute pace.
2. Increase Muscular Strength (mainly in legs) lifting 2 times a week to increase front squat to x8 within 2 weeks.

21. Cardiorespiratory Endurance
Sun
Mon
Tues
Wed
Thurs
Fri
Sat
 Rest Day
 Lift- front squat, alt step ups, leg extension and ham curl
 Run 5 miles 7:00-7:30 pace
 Swim 1 mile
 Run 6 miles 7:00-7:30 pace
Yoga
 Lift- power clean, back squat, alt lunges, push ups with leg lifts
 Bike 25 miles
Run 3 miles
Cardiorespiratory Endurance
F 4x
I 65-80%
T 40 min- 2 hours
T Run, Bike, Swim
Muscular Endurance
F 6x
I 40-80%
T 40 min-2 hours
T Lift, Run, Bike, Swim
Muscular Strength
F 2x
I 65-85%
T 45 minutes
T Lift
Flexibility
F 3 x
I 30-60%
T minutes
T Stretching after exercise, Yoga

22. Day 2 Workout: Lift- 1 ½ hours 3x10 Bench press (65, 70, 75)
Circle the Type:
Cardiorespiratory Endurance Muscular Endurance Muscular Strength Flexibility
Workout:
Lift- 1 ½ hours
3x10 Bench press (65, 70, 75)
3x10 Pull ups
3x10 Push ups
3x10 Lat Pull down (70, 80, 90)
3x8 Front squat (85, 90, 95)
2x10 Bicep Curl (25)
2x10 Tricep Extension (25)
Intensity- (Target heart rate % AND BPM)
 85%, 170bpm
Time- (How long will this workout take)
1.5 hours
Day 2

23. Day 2 Workout: Run, 8 minute pace for 5 miles
Circle the Type:
Cardiorespiratory Endurance Muscular Endurance Muscular Strength Flexibility
Workout:
Run, 8 minute pace for 5 miles
After the run- stretch for 15 minutes Quadriceps
Hamstrings
Glutes
Lower Back
Yoga session
Intensity- (Target heart rate % AND BPM)
 75%, 160bpm
Yoga %
Time- (How long will this workout take)
40 minutes
Yoga- 45 minute class
Day 2

24. Recovery Heart Rate
measuring heart rate recovery rates is one way to tell whether an exercise program is effective.
People in better cardiovascular condition tend to have lower heart rates during peak exercise, and return to their resting heart rate more quickly after physical activity.

25. Target Heart Rate Step 1: Find Your Target Heart Rate
Use the chart below to find the target heart rate for your age group.
Age Target Heart Rate*  Zone During Exercise (Heartbeats per Minute)
20-29 years old: beats/ minute
30-39 years old: beats/ minute
40-49 years old: beats/ minute
50-59 years old: beats/ minute
60-69 years old: beats/ minute
70-79 years old: beats/ minute
80-89 years old: beats/ minute
90-99 years old: beats/ minute
100 years old or older: beats/ minute
*Target heart rates are based on 60%-80% of estimated maximum heart rates (220 minus age).

26. Once your heartbeat is within the target range, stop exercising and write down two measurements:
1. Your heart rate immediately after stopping
2. Your heart rate 1 minute later

27. Step 3: Calculate Your Heart Rate Recovery
Subtract your 1-minute heart rate from the heart rate you took immediately after exercising.  The faster your heart rate recovers (or slows down ) the fitter and healthier your heart.

28. After 1 minute Recovery
An average person's recovery heart rate is between 20 and 30 beats. Most doctors agree that this range indicates a person's heart is healthy and functioning well.

29. higher than 30 beats means that the person is very fit.
lower than 20 beats means that the person may be out of shape or have heart problems.

30. Finding your target HR (Karvoneon Method)
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example

31. Example Training Heart Rate Zone
For example, for a 25 yr old who has a resting heart rate of 65, wanting to know his training heart rate for the intensity level 60% - 70%.
His Minimum Training Heart Rate: (Age) = (Rest. HR) = x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute
His Maximum Training Heart Rate: (Age) = (Rest. HR) = x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute
His training heart rate zone will therefore be beats per minute.

33. Now determine your own target heat rate zones!
Watch and follow along with the video on my website
Unit 5
Calculating your target heart rate video
Answer the questions on the worksheet