PPL 10M

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 inrecreation and sport activities

4. Specific Expectations • monitor exercise intensity (e.g., using a manual or computerized heart-ratemonitor, breath sound check, talk test) • describe the benefits of each health-related fitness component and its relationshipto 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) = 205205 - 65 (resting heart rate) = 140140 * 65% (low end of heart rate) OR 85% (high end) = 91.0 OR 119.091.0 + 65 (resting heart rate) = 156119.0 + 65 (rhr) = 184The 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.