1. Physical Activity

2. 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
(Age) = 170bpm (maximum heart rate)
(resting HR) = 105bpm (heart rate reserve)
(105 x 0.7) + 65 = 139bpm

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

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

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

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

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

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

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

10. What is Exercise?
Planned, structured and repetitive bodily movement

11. Five Types of Exercise
Aerobic
Anaerobic
Isometric
Isotonic
Isokinetic

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

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

14. Isometric

15. Isotonic

16. Isokinetic

17. 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.