Day 3 Kick-Off Study vocabulary from last class on health and wellness… quiz in 5 minutes!

Quiz #1

Health Is the combination of physical, mental/emotional and social well- being. Wellness An overall state of well-being, or total health. Prevention A key to your wellness… practicing health and safety habits to remain free of disease and injury… Risk BehaviorsActions that can potentially threaten your health or health of others. Health Skills Life skills, are specific tools and strategies that help you to maintain, protect, and improve all aspects of your health. STRESS Is the reaction of the body and mind to everyday challenges and demands… STRESSOR Is anything that causes stress. Stress ManagementWays to deal with or overcome the negative effects of stress.

Day 2 of Health Game Plan Today… 1. Notes on FITNESS 2. Intensity Training/Heart Rate Lab

“Life-long Fitness” OBJECTIVES: Benefits of Fitness Components of Fitness How to design a fitness plan

OBJECTIVES Continued: Designing a Fitness Plan Goals Guidelines to reach fitness 3 workout stages Target Heart Rate

What are some benefits of fitness???

Benefits of improved physical fitness: Physiological (Physically improve your body) Heart (stronger) Blood pressure (decreases) Metabolism (increases) Longevity (live long/healthy) Oxygen (distributes better) Immune system (sickness decreases) Psychological (what happens to your mind) Stress reduction Self-esteem increases Social benefits Reduction in depression

VOCABULARY TERM PHYSICAL FITNESS the ability of your body to handle Physical Intellectual Social Emotional challenges …..without undue fatigue.

VOCABULARY TERM Endorphins chemicals that act as natural painkillers in your body.

Assessing your fitness level: The 6 components of fitness are 1. Muscular strength 2.Muscular endurance 3.Motor skills 4. Flexibility 5. Cardiorespiratory endurance 6. Body composition. Fitness Testing is a great way to identify your strengths and weaknesses.

VOCABULARY TERM Cardiorespiratory Endurance The ability of your heart, lungs, and blood vessels to function efficiently at rest and during long periods of vigorous activity. TESTS: Mile, Pacer

VOCABULARY TERM Muscular Strength The ability of a muscle to exert force against a resistance. TESTS: lifting a weight, push-ups, pull-ups

VOCABULARY TERM Muscular Endurance The ability of a muscle to apply force over a period of time. TESTS: Curl-ups, arm-hang

VOCABULARY TERM Flexibility The ability to bend joints and stretch muscles through a full range of motion. TESTS: Sit and Reach

VOCABULARY TERM Motor Skills A controlled movement using balance and coordination. TESTS: standing long jump, and shuttle run

VOCABULARY TERM Body Composition the ratio of body fat to lean muscle tissue. TESTS: Skin-fold test, underwater weighing

Designing a Fitness Plan: How to set your fitness plan to reach your goals:

Question 1: What are your goals? (Muscle/strength, cardio, toning)

In order to meet your goals…. There are a few guidelines to help you get there!

Overload working the body harder than normal. If you don’t reach overload… You will NOT improve that area.

Progression gradual increases in overload that you need in order to continue improving your fitness.

Specificity the process of doing exercises that are specially suited to the fitness components you want to improve.

VOCABULARY TERM Target Heart Rate the heart rate at which you must exercise to improve your cardiovascular fitness.

Intensity how hard you exercise.

Intensity Levels Is based on your heart rate max…. LEVEL 1LEVEL 2LEVEL 3LEVEL 4LEVEL 5 Heart rate below 40% Heart Rate 40-50% Heart Rate 51-65% Heart Rate 66-85% Heart Rate above 85% Very, very easy Sitting Can talk easily Easy All day pace Talk easily Not sweating Moderate A little uncomfortable Sweating a little Can talk…but not easily Moderately hard Uncomfortable but can keep pace going Can talk but really don’t want to Sweating Very, very difficult Can only keep this pace for a short time Can NOT talk Uncomfortable Sweating hard

Intensity Level/ Heart Health Zones AGE INTENSITY Level 1 Media/Seat Below 40% INTENSITY Level 2 Daily Activity 40-50% INTENSITY Level 3 Base 51-65% INTENSITY Level 4 Heart Health 66-85% INTENSITY Level 5 MAX Above 85% 13 Below Above Below Above Below Above Below Above Below Above Below Above 172

Duration the amount of time it takes you to do your workout.

Frequency the number of times you exercise during a week.

FITT PRINCIPLE Frequency Intensity Time Type

FREQUENCY: 5-7 sessions a week!

INTENSITY Heart Rate is % of max heart rate

TIME 60 minutes Total (10+ minute Segments)

TYPE Various Cardiorespiratory Activities: running, biking, hiking, swimming, etc.

REST AND RELAXATION R & R: one day of rest is important… ie: no exercise

VOCABULARY TERMS 3 Workout Stages: 1: Warm-up 2: Conditioning 3: Cool-down

Intensity and Heart Rate LAB 1. Finding your pulse… 2. take a 6 second pulse count… add a 0 on the end… this is your pulse rate for a minute. 3. Perform the activities on the back as a group and record your pulse rate/ intensity level.

Intensity Levels Is based on your heart rate max…. LEVEL 1LEVEL 2LEVEL 3LEVEL 4LEVEL 5 Heart rate below 40% Heart Rate 40-50% Heart Rate 51-65% Heart Rate 66-85% Heart Rate above 85% Very, very easy Sitting Can talk easily Easy All day pace Talk easily Not sweating Moderate A little uncomfortable Sweating a little Can talk…but not easily Moderately hard Uncomfortable but can keep pace going Can talk but really don’t want to Sweating Very, very difficult Can only keep this pace for a short time Can NOT talk Uncomfortable Sweating hard

AGE INTENSITY Level 1 Media/Seat Below 40% INTENSITY Level 2 Daily Activity 40-50% INTENSITY Level 3 Base 51-65% INTENSITY Level 4 Heart Health 66-85% INTENSITY Level 5 MAX Above 85% 13 Below Above Below Above Below Above Below Above Below Above Below Above 172

ActivityHeart Rate Intensity Level You are in Sit in desk for 1 minute Do 15 squats in place Do 30 jumping jacks Hop on 1 foot for 30 seconds Chair dips for 30 seconds Stand up and sit down 10 times. Jump up and down for 30 seconds. Jog in place for 30 seconds

1. Which activity had your heart rate/intensity level the highest? 2. Which activity had your heart rate/intensity level the lowest? 3. What are 2 reason why someone the same age…doing the same activity… may have a different heart rate?