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.

Fitness vocabulary Body Mass index is an index of weight in relationship to height that is used to asses healthy body weight. Resting heart rate is the number of times the heart beats per minute while at rest. Target heart rate is a heart rate range within which the most gains in cardiorespiratory health will occur.

Training Zone Heart Rate 220-age = Maximum heart rate (MaxHR) MaxHR – resting heart rate = Heart rate reserve (HRR) HRR x .60 + resting heart rate = low end of heart rate training zone HRR x .85 + resting heart rate = high end of heart rate training zone

Aerobic vs. Anaerobic We know that aerobic activities are those that can be performed for extended periods of time. Anaerobic activity is high intensity exercise that is performed in short duration. It is used to help promote strength, speed, power and to build muscle mass. It will last anywhere from mere seconds up to about 3 minutes.

Basic Strength Training Principles 1. Overload- You should be overloading your body with enough weight that you can only complete the desired number of reps. 2. Progression- Your program should include a change in amount of weight lifted, changing your sets/reps, the exercises and type of resistance weekly or monthly to prevent plateaus.

3. Specificity- Your program needs to meet your personal goal 3. Specificity- Your program needs to meet your personal goal. If you want to increase your strength and muscle mass you need to train with heavier weights and fewer reps. If you want to lose weight and tone, choose a variety of exercises with light weights and large number of reps.

REST and RECOVERY 4. R and R- Your program needs to include time for your muscles to develop and recover. Make sure that you are not working the same muscle groups two days in a row.

Guidelines to remember 1. Always warm up before you start lifting. 2. Lift and lower your weights slowly and full range of motion. 3. Breathe 4. Pay attention to your posture

Fitness Plan Draw a table that has seven columns. Title the table “Activity Plan for the Week.” Label the columns with the days of the week. Write a fitness goal below the table. Create a week of activities that are based on developing the components of physical fitness. Please identify what activity you will include daily for the warm-up, intense workout, cool down. Be specific when identifying exercises used for each part of the workout include reps, time and activity. Identify what areas in your community you can use to carry out your fitness plan. Identify what resources you used to obtain your information https://www.verywell.com/exercise-4014728