4 Components of Every Exercise Session/MEASURING HEART RATE

Slides:

Advertisements

Similar presentations

Specificity overload progression warm-up workout cool-down resting heart rate.

Advertisements

Developing a Fitness Plan Discussing the steps needed to improve one’s overall fitness level and / or health!

Principles of training Lionel would like to start training for a marathon. How does he know what to do?

Bell Ringer (Day 2)  You’ve just had one of the most grueling days of your life when you stumble upon a wishing well. While you don’t typically believe.

Chapter Six Training for Fitness. Principles of Training ä Principle of overload ä Principle of progression ä Principle of specificity ä Principle of.

Achieving Cardiorespiratory Fitness Chapter 12 Benefits of CR Training Creates a stronger heart muscle Increase number of RBC Makes YOU Cooler! Lowers.

Personal Activity Program

 Define Maximum Heart Rate  Define Resting Heart Rate  Calculate our Target Heart Rate  Discuss why it is important to know your target heart rate.

Calculating Target Heart Rate (THR) Zone

Heart Rate Target Zone:

CHAPTER 2 LESSON 3: PLANNING A FITNESS PROGRAM. Getting started Decide what your goal is: is it to lose weight or to get stronger, etc…. Plan exercise.

CARDIOVASCULAR HEALTH Importance of Cardio Health Increase Cardio efficiency and capacity Lower resting heart rate, lower blood pressure,

F. I. T. T. PRINCIPLE. – June Smith F.I.T.T. PRINCIPLE Teacher Page * This lesson deals with the F.I.T.T Principle. It is designed to help the students.

Lesson Focus: In this lesson you will learn how to design and begin a personal exercise program and ways to check your progress.

What is the most important muscle in the human body? Hint: Without it, we would die instantly!

Chapter 3 lesson 3 Planning a fitness program. Setting Goals This can help you by providing you with a plan for action. Planning a Fitness Program  Find.

Planning a Fitness Program. First Things 1 st Have a specific Goal in mind This way you will know when you have accomplished something.

Elements of Fitness 1. In your own words answer the following question: What does it mean to be physically fit? Please list three words that describe.

Benefits of Fitness (1 minute to list) 60% of Americans don’t exercise regularly 25% do not at all Sedentary: physically inactive Perform physical activity.

 ~Number of heartbeats per minute  ~Typically expressed as beats per minute (BPM)  ~HR varies as the body's need for oxygen changes  (during exercise.

Modesty Fobbs The F.I.T.T Project!.

Developing a Personal Fitness Program Chapter 3 Lesson 4 Mr. Martin.

Components of Fitness Represents how fit the body is as a whole.

Cardiovascular Aerobic Exercise “Intensity” KH 2520 Department of Kinesiology and Health Georgia State University.

Achieving Cardiorespiratory Fitness

Fitness Mr. Jones FAMMS PE. Nutrition  1) You should eat _______________ times per day.  2) The average person should drink ______________ cups of water.

Planning Your Fitness Program. Designing a Fitness Program Resting Heart Rate (RHR): The # of times the heart beats per minute while at rest Recovery.

CHAPTER 6 PHYSICAL FITNESS FOR LIFE. SECTION 2: PLANNING YOUR FITNESS PROGRAM.

PHYSICAL FITNESS 7 TH GRADE HEALTH/FITNESS MR. ROCHE.

 Setting fitness Goals – see Page 61 in book  ACTIVITY TRIANGLE.

QUIZ LESSONS 3 & 4 1. A girl times herself for 30 seconds and counts 42 heart beats. What is her resting heart rate? 2. Fill in the blanks with the words.

Fitness Plans. Your Fitness Plan The physical activities you choose depend on factors such as your fitness goals and the activities you like – Identifying.

DO NOW Calculate Monica’s BMI: Calculate Monica’s BMI: On the cheerleading team On the cheerleading team Junior at ACIT Junior at ACIT 5 foot 2 inches.

Planning a Fitness Program Ch. 3, L.3. Selecting the right activity for you Aspects to consider Where you live (terrain etc) Range of interests (more.

Cardio-respiratory Endurance

GUIDELINES FOR EXERCISE. What is a Warm-up? 10 to 15 minute period where you prepare your body for vigorous exercise.

Lesson 3 Planning a Personal Activity Program. Your Fitness Goals Your level of fitness can serve as a starting point for setting your fitness goals If.

Achieving Cardiorespiratory Fitness

Developing a Fitness Plan

Warm-up & Cool-down Any exercise session should follow the three stages: Warm-up Main activity Cool-down A warm-up is performed before the main activity.

Unit 3 Lesson 4 Planning a Physical Fitness Plan

Chapter Six Training for Fitness.

What is the most important muscle in the human body?

Cardiovascular Fitness

Cardio-respiratory Endurance

Unit 2- Fitness.

Planning a Personal Activity Program

Training Zone Physical fitness is the ability of the body to carry out daily physical activities without getting out of breath, sore or overly tired.

Planning a Personal Activity Program

Chapter Six Training for Fitness.

Planning a Personal Activity Program

Warm Up Pete wants to get in better shape. He has decided to create a fitness plan, but he’s not sure where to start. He’s not even sure he knows how.

All About Heart Rate Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management.

Chapter 5 Fitness programs.

Section 2 Planning Your Fitness Program

Chapter Six Training for Fitness.

Creating Your Personal Program:

Planning Your Fitness Program

Improving Physical Fitness

Design a Fitness Program

Chapter Six Training for Fitness.

Chapter Six Training for Fitness.

FITT Principle.

Achieving Cardiorespiratory Fitness

Chapter Six Training for Fitness.

Goals and program components of Aerobic Training

What You Will Do Apply the physiological principles of overload, progression, and FITT to your cardiorespiratory workout. Determine your target heart rate.

F.I.T.T. PRINCIPLE.

Flexibility Warm Up/Cool Down

Presentation transcript:

4 Components of Every Exercise Session/MEASURING HEART RATE Fitness Unit 11th Grade Health-Mrs. Etter

#1-Warm-up You can’t stretch a cold muscle! Begin with light activity such as jogging Dynamic stretch

#2-Work Out Frequency: How often you work out Ex. 3x/week with a days rest in between to start, no more than 2 days rest Intensity: How Hard you work out Duration: How long you work out Can be measured in length of time, or distance Progression: Rate of change Occurs gradually over time

Example: Work-Out Directions: in the following example, determine the frequency, intensity, duration and progression Avery runs 3 miles, three times a week @ an 8 minute mile pace for the 1st two weeks of her fitness program and 3 miles, three times a week @ a 7 minute mile pace for the 2nd two weeks.

EXAMPLE: Work-out Directions: in the following example, determine the frequency, intensity, duration and progression Avery runs 3 miles, three times a week @ an 8 minute mile pace for the 1st two weeks of her fitness program and 3 miles, three times a week @ a 7 minute mile pace for the 2nd two weeks.

#3-Cool Down Lower heart rate and intensity of the workout! Decrease the intensity of the workout and end all training sessions with stretching (static stretching)

#4-Check/Record Progress Evaluate your plan on a regular basis to make necessary changes and/or improvements or adaptations. Let’s Brainstorm: what activities can you do to record your progress? Fitness Apps (MapMyFitness, etc.), workout log

HEART RATE & EXERCISE Resting Heart Rate (RHR): HR taken during a state of inactivity. Heart Rate at rest. Maximum Heart Rate (MHR): The max # of bpm (beats per minute) during peak aerobic activity Target Heart Rate (THR): the rate at which you should workout aerobically, comes in the form of a range (55%-85%)

MHR x intensity level (55%-85%) = target heart rate MHRx.55=Lower End HOW TO CALCULATE RESTING HEART RATE: To calculate your heart rate, take your pulse! The easiest site is your wrist. Count your pulse for one full minute. This is your resting heart rate. (Can also take pulse for 20 seconds x 3) HOW TO CALCULATE MAXIMUM HEART RATE: 220-your age HOW TO CALCULATE TARGET HEART RATE: MHR x intensity level (55%-85%) = target heart rate MHRx.55=Lower End MHRx.85=Upper End