2.  Define Maximum Heart Rate  Define Resting Heart Rate  Calculate our Target Heart Rate  Discuss why it is important to know your target heart rate  Watch a video on functional fitness  Take a quiz on BMI

3.  With a partner, please review the F.I.T. Principle.  What does it meant to exercise with intensity?  How intense should you exercise?

4.  The # of times your heart beats while you are at rest.  It is best to take your resting heart rate just after you wake up in the morning.  Take your HR for 60 seconds  Take your HR for 30 seconds and X 2  Take your HR for 15 seconds and X 4

5.  Carotid Artery=Neck  Radial Artery =wrist  Brachial Artery=Elbow  Use 2 fingers and gently apply pressure until you feel your pulse or HR.

6.  The most # of times your heart should beat during physical activity  220 – AGE  Figure out what your Maximum Heart Rate is.

7.  60% to 75% of your Max. HR  Max HR X.60=lower level  Max HR X.75= upper level  You want your HR to fall in between the two levels to get the most out of your workout!

8. Upper Level (Max HR X.75) ______________________________________________ TARGET HEART RATE ZONE!!!!! ______________________________________________ Lower Level (Max HR X.60)

9.  220 – 40 = 179 BPM (Maximum HR)  179 X.60 = 107 BPM (Lower Level)  179 X.75 = 134 BPM (Upper Level)  Target HR for a 41 YR. old is between 107 and 134 Beats per minute.  This is the range you want to be at during physical activity.

10.  220 - 12=208 (Maximum HR)  208 X.60 =124.8 (Lower Level)  208 X.75=156 (Upper Level)  Target HR for a 12 yr. old is between 125 and 156 beats per minute.  This is the range you want to be at during physical activity.

11. Upper Level (Max HR X.75) 156 ______________________________________________ TARGET HEART RATE ZONE!!!!! ______________________________________________ Lower Level (Max HR X.60) 125

12.  What do you do if your target HR is too slow?  What do you do if your target HR is too fast?

13. http://www.youtube.com/watch?v=ooQKUYQ_ WgQ www.youtube.com/?v=ooQKUYQ_WgQ  SIMPLY AMAZING!!  ANYONE CAN BE FIT AND WORK HARD TO ACHIEVE THEIR DESIRED LEVEL OF FITNESS!!  HARD WORK AND DEDICATION

14.  Personal fitness plan  Mr. J will go over the plan and let you know when it is due.  The Fitness Plan is worth 25 Points!!