1. Exercise & Heart Rates Parts of a Workout, FITT Principle & THR

2. Exercise & Heart Rates ▪ Parts of a Workout (review) ▪ FITT Principle ▪ Heart Rates and Beats per Minute

3. Parts of a Workout Warm Up Activity Cool Down

4. Parts of a Workout ▪ Warm up- To prevent injury prior to a vigorous workout you should “warm up” your body with light to moderate exercises. ▪ Cool down-The purpose of a “cool down” is to bring the heart-rate down to near-normal and to get the blood circulating freely back to the heart.

5. FITT Principle ▪ F – Frequency ▪ I – Intensity ▪ T – Time ▪ T – Type

6. FITT Principle ▪ Frequency : refers to how often a person exercises. ▪ Intensity : refers to how hard a person exercises. ▪ Time : refers to how long a person exercises. ▪ Type : refers to the kind of activity a person does.

7. Intensity Levels ▪ Moderate- Means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but unable to do something accelerated like singing.

8. Intensity Levels ▪ Vigorous – Means you're breathing hard and fast, and your heart rate has gone up quite a bit. ▪ If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

9. Output Activity Choose one of the following: ▪ Use a Thinking Map to explain the FITT Principle ▪ Sketch each component of the FITT Principle

10. So… how does a person know which exercises to do or how hard to exercise to gain health benefits? By using the target heart rate zone and the maximum heart rate…

11. Target Heart Rate Zone ▪ The threshold of training is the minimum amount of overload a person needs to build physical fitness. This is at the low end of the target heart rate zone (60%). ▪ The maximum heart rate is the absolute highest amount of overload (100%). ▪ Activity above the minimum increases health and fitness benefits.

12. Maximum Heart Rate Threshold of Training Ideally, a person should exercise above his/her threshold of training and below his/her maximum heart rate. Target Heart Rate Zone

13. Maximum Heart Rate ▪ Maximum heart rate (MHR) is roughly calculated as 220 minus your age. ▪ Thus, the maximum heart rate for a 15 year old student would be 220-15=205. ▪ What would the maximum heart rate be for a 46 year old? ▪ (220-46=174)

14. Target Heart Rate ▪ Target heart rate (THR) is the range of beats per minute (BPM) based on age. THR is a guide for the intensity of an activity. ▪ The ideal target heart rate zone is exercising between 60% - 85% of the maximum heart rate.

15. Target Heart Rate ▪ For the 15 year old student, 60% - 85% of 205 (MHR) would mean keeping the heart rate between __?__ and __?__ beats per minute (BPM) while exercising. For 60% 205 x.60 =123 BPM MHR x.60 = THR 60% For 85% 205 x.85 = 174 BPM MHR x.85 = THR 85% 123 174

16. Target Heart Rate ▪ Calculate your personal target heart rate information on the output side of your notebook.