Target Heart Rate

1. Target Heart Rate • Q: How do you estimate your maximum heart rate? • A: Subtract your age from 220. • After you find your max HR, calculate your target HR zone by calculating 60 percent and 85 percent of your maximum. PE Standards 9.1, 9.3, 9.5

2. Target Heart Rate • EXAMPLE: For a 15 year old: 220-15=205 • To estimate “target heart rate zone” • Max HR x 60% • 205 x 0.60 = 123 • Low end of the target HR zone • Max HR x 85% • 205 x 0.85 = 175 • High end of the target HR zone • 123-175 Beats/Minute=Target HR Zone PE Standards 9.1, 9.3, 9.5

3. Target Heart Rate: Finding Your Heart Rate/Pulse • Use your index, second, and third fingers on the palm side of your wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on the side of your windpipe. • Press lightly until you feel the blood pulsing beneath your fingers. • Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute. • Check your pulse: _______________ x 6 = ________________ • (beats in 10 seconds) (your pulse) PE Standards 9.1, 9.3, 9.5

4. The F.I.T.T. Principle/Formula • DEFINITION: Guidelines that help you set up a workout routine to fit your goals and fitness level • Help you get the most out of your exercise program PE Standards 9.1, 9.3, 9.5

5. FREQUENCY • Refers to the number of times per week you engage in physical activity or exercise. • Key phrase to remember: HOW OFTEN PE Standards 9.1, 9.3, 9.5

6. INTENSITY • Refers to the difficulty or exertion level of your physical activity or exercise. • Key Phrase to remember: HOW HARD • Target Heart Rate • 220-Age PE Standards 9.1, 9.3, 9.5

7. TIME • Refers to the duration of a single workout, usually measured in minutes or hours. • Key phrase to remember: HOW LONG PE Standards 9.1, 9.3, 9.5

8. TYPE • Refers to the particular type of physical activity or exercise you choose to do. • Key phrase to remember: WHAT KIND PE Standards 9.1, 9.3, 9.5

9. Physical Fitness Body’s ability to perform activity &meet the demands of daily living while being energetic and alert. • Exercise is planned, structured & repetitive bodily movement done to improve or maintain physical fitness. • 2 main kinds of Exercise: Aerobic & Anaerobic PE Standards 9.1, 9.3, 9.5

10. AEROBIC • Energy producing system within the muscles that require oxygen • What does it look like? Vigorous, rhythmical, sustained activity that improves heart & lung function and body composition • Burns a lot of calories! • EXAMPLES: AEROBIC EXERCISE PE Standards 9.1, 9.3, 9.5

11. ANAEROBIC • Energy producing system within the muscle that is without oxygen • What does it look like? Short burst of speed or power, high-intensity activities • Uses energy sources stored in the muscles • EXAMPLES: ANAEROBIC EXERCISE PE Standards 9.1, 9.3, 9.5

12. Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally. • Cardiorespiratory Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition 5 Components of Health-Related Fitness PE Standards 9.1, 9.3, 9.5

13. Cardiorespiratory Endurance The ability of the heart, blood vessels and lungs to supply enough oxygen to the body during long periods of physical activity PE Standards 9.1, 9.3, 9.5

14. Cardiorespiratory Endurance • Frequency • 3-5 times per week • Intensity • 60-85% of target heart rate zone • Time • 20-60 minutes per session • Type • Any aerobic activity that increases heart rate PE Standards 9.1, 9.3, 9.5

15. Exercises to Improve Cardiorespiratory Endurance • Running/Pacer • Jumping Rope • Soccer • Ultimate Football • Biking • Dancing • Lance Armstrong-Tour de France • http://www.youtube.com/watch?v=FXPXHK7I1iQ PE Standards 9.1, 9.3, 9.5

16. Muscular Strength The ability of a muscle or muscles to push or pull with its/their total force PE Standards 9.1, 9.3, 9.5

17. Muscular Strength • Frequency • 2-4 times per week • Intensity • Heavier weight with less repetitions • Time • 30-60 minutes per session • Type • Anaerobic activities such as weight room PE Standards 9.1, 9.3, 9.5

18. Exercise to Improve Muscular Strength • Weights -Max lifting • Squats • Deadlift • Bench Press • Push-ups • Pull-ups • World’s Strongest Man http://www.youtube.com/watch?v=7mqSqwGJAMg PE Standards 9.1, 9.3, 9.5

19. Muscular Endurance The ability of muscles to work hard over a long period of time without becoming tired PE Standards 9.1, 9.3, 9.5

20. Muscular Endurance • Frequency • 2-4 times per week • Intensity • Light weights, numerous reps • Time • 30-60 minutes per session • Type • Any activity allowing muscles to perform a physical task for a period of time PE Standards 9.1, 9.3, 9.5

21. Exercise to Improve Muscular Endurance • Weights • Running/jogging • Swimming • Cycling • Pilates/Yoga • Push-up & Curl-up tests • Triathlons and Decathlons • Ironman Race • http://www.youtube.com/watch?v=WEoSdRvJQ0Q PE Standards 9.1, 9.3, 9.5

22. Flexibility The muscles’ ability to move a joint through a full range of motion • Benefits of good flexibility: • Improved Performance • Decreased Injury Risk • Reduced Muscle Soreness • Improved Posture • Reduced Risk of Low Back Pain • Increased Blood and Nutrients to Tissues • Improved Muscle Coordination PE Standards 9.1, 9.3, 9.5

23. Exercise to Improve Flexibility • Dynamic Stretching • Static Stretching • Pilates • Yoga • Gymnastics • Gabby Douglass • http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu PE Standards 9.1, 9.3, 9.5

24. Flexibility • Frequency • Daily stretching • Intensity • Stretch muscles and hold beyond its normal length at a comfortable stretch • Time • Hold each stretch 10-15 seconds; stretch 15-30 minutes daily • Type • Stretching allowing full range of motion PE Standards 9.1, 9.3, 9.5

25. Body Composition The combination of fat mass and fat-free mass, including bones, muscles, organs and water PE Standards 9.1, 9.3, 9.5

26. Extreme Body Compositions • Too Little: • Linked to problems with healthy functioning • Can lead to problems with reproduction in women. • Too Much: • Increases the risk of many diseases, including type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers. • Can be measured in different ways PE Standards 9.1, 9.3, 9.5

27. Body Mass Index (BMI) PE Standards 9.1, 9.3, 9.5

28. Hydrostatic/Underwater Weighing PE Standards 9.1, 9.3, 9.5

29. Skinfold Caliper Test PE Standards 9.1, 9.3, 9.5

30. Creating a Fitness Plan: SMART Goals • Set challenging but realistic goals • Choose exercises to best help you reach your goals • Begin exercising at a comfortable level • Do a variety of exercises • Follow the Training Principles: • Principle of Warm up • Principle of Cool down • Principle of Specificity • Principle of Overload • Principle of Progression • Principle of Fitness Reversibility PE Standards 9.1, 9.3, 9.5

31. Warm-up 5-10 minutes of easy exercise to warm and stretch muscles & increase blood flow Specificity A workout should include a specific type of exercise to gain the desired fitness benefit Overload Workout must include exercise beyond what is usually done to gain additional fitness benefits Training Principles Fitness Reversibility Fitness Benefits are lost when training stops Progression Amount and intensity of exercise in a workout must be increased gradually Cool-Down 5-10 minutes of reduced exercise to help the heart rate & breathing rate, temperature, & circulation return to normal PE Standards 9.1, 9.3, 9.5