1. PPL 10M Fitness Appraisal

2. Description Students will be able to describe how each health-related fitness component can be improved. Students will appraise their own fitness levels using a variety of fitness appraisal techniques.

3. Overall Expectations demonstrate improvements in personal health-related physical fitness use appropriate decision-making skills to achieve goals related to personal health demonstrate knowledge of guidelines and strategies that enhance participation in recreation and sport activities

4. Specific Expectations monitor exercise intensity (e.g., using a manual or computerized heart-rate monitor, breath sound check, talk test) describe the benefits of each health-related fitness component and its relationship to active living

5. Aerobic Fitness Aero – with air Main source of fuel – fat Training effect – 20 min or longer Monitor Intensity Zone 1 (50% MHR) to Zone 2 (60% MHR) Talking

6. Anaerobic Activities Anaerobic – without oxygen Supply oxygen + glycogen (fuel) Intensity – Zone 3 (70%) to Zone 4 (100%MHR) Lactic Acid – residual from reaction of heat, oxygen, glycogen (analogy of auto engine) Time up to 10 seconds Lactic acid carried away (Alactic) Over 10 seconds – 2 min Lactic acid build up (Lactic)

7. Cardiorespiratory Activities Aerobic – list three types of activities Anaerobic Alactic – list three types of activities Anaerobic Lactic – list three types of activities

8. Monitoring Intensity Heart Rate Monitor Pulse – carotid artery (6 sec) x 10 = bpm Talking Breathing rate – gentle vs huffing

9. Heart Rate Terminology Resting heart rate (RHR) A measure of heart beats per minute when the body is completely at rest, such as in the morning right out of bed. Exercising heart rate A measure of heart beats per minute when the body is exercising. Recovery Rate (HRR) The ability to slow the heart rate after exercise.

10. Target Heart Rate (Karvonen) The mathematical formula that uses maximum heart rate minus resting heart rate to determine target heart rate. Below is an example of the Karvonen formula for a 15 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

11. Target Heart Rate cont’d 220 - 15 (age) = 205 205 - 65 (resting heart rate) = 140 140 * 65% (low end of heart rate) OR 85% (high end) = 91.0 OR 119.0 91.0 + 65 (resting heart rate) = 156 119.0 + 65 (rhr) = 184 The target heart rate zone for this person would be 156 to 184

12. Factors Which Effect Heart Rate Smoking Stress Bodyweight Genetics Diseases – ie. diabetes

13. F.I.T.T. Frequency – how often Intensity – how hard Type – the type of activity (C, ME, MS, F) Time – how long are you working

14. Training Effect Minimum of 3 sessions per week Variables will improve conditioning F – add another day I – light, medium, hard (zone 1 to zone 5) T – another exercise (bike vs run vs ski) T – longer or shorter amount of time

15. Fitness Appraisals Cardiorespiratory Test – Legere Beep Test Muscular Strength – Hand Grip Dynamometer Muscular Endurance – Push Ups, Crunches Flexibility – Sit and Reach

16. Muscular Strength is the ability to exert maximum force, usually in a single repetition List 3 benefits of muscular strength:

17. Muscular Endurance A combination of strength and endurance. The ability to perform many repetitions against a given resistance for a prolonged period. List 3 benefits of muscular endurance.

18. Flexibility Ability for action to occur around a joint with a full range of motion. List 3 benefits of flexibility.