GET READY TO MOVE! When the music plays everyone will walk around the room Once the music stops, the board will read “Huddle and a number” Get in a group with that many students that are around you After you are huddled, there will be a statement on the board that you will discuss with the group members Once the music starts again, you will end the conversation and begin walking around the room ready for the next huddle and discussion topic

CLUSTER 4 What type of physical activity do you like to do?

CLUSTER 7 How often do you exercise or participate in physical activities?

CLUSTER 2 How does exercise/physical activity make you feel?

CLUSTER 3 What is your goal for the next 3 weeks in terms of physical activity?

CLUSTER 3 What do you see yourself doing as an adult (physical activities)?

CLUSTER 5 Do you ever keep track of your workouts or progress? How?

CLUSTER 6 What is one thing you know about physical activity or exercise?

Chapter 13- Exercise And Lifelong Fitness

Benefits of Physical Activity Psychological Cardiovascular System Weight Management Bone Strength and density Balance and Coordination Endorphins are released (block pain) More likely to be self- confident and focused Lower stress levels Social Opportunity to meet new people

Cardiorespiratory Endurance Components of Fitness Cardiorespiratory Endurance Body Composition Muscular Endurance Distribute nutrients and oxygen and remove waste more efficiently More blood pumped with each beat Lungs deliver oxygen and remove CO2 faster Amount of fat tissue in your body compared to the amount of lean tissue (muscles/bones) Too much/too little= problems Ability of the muscles to work for an extended time Develop= repeated actions over an extended period of time Muscular strength Flexibility Ability to move a joint through its entire range of motion Stretching (done correctly)= increase flexibility, reduce risk of injury Capacity of a muscle to produce force Measure= amount of weight you can lift

Types of Physical Activity vs AEROBIC EXERCISE ANAEROBIC EXERCISE With Oxygen Ongoing physical activity that raises breathing and heart rate Examples? Running Swimming Biking Without Intense physical activity that lasts for a few seconds to a few minutes Examples? Sprints Jumps Muscular strength

Muscle Contractions ISOMETRIC EXERCISE ISOTONIC EXERCISE Muscles contract without changing length Build strength Prone/Plank Wall Sit Yoga Poses Muscles contract and relax through the full range of a joint’s motion Bicep Curl Leg Extension ISOKINETIC EXERCISE Muscles contract at a constant rate Usually used to rebuild muscle strength after an injury Using elastic bands

Developing a Fitness Plan

Long-Term Goals Short-Term Goals Choose activities that you enjoy and can continue as you age Vary your activities from day to day Combine exercise with social activities Short-Term Goals Need to know your more immediate, goals Specific, and measurable Time frame should be realistic Lifelong Fitness is the ability to stay healthy and fit as you age DEFINE THE GOALS DEVELOP YOUR PROGRAM MONITOR YOUR PROGRESS LIFELONG FITNESS

Mark your calendar with weekly schedule Consider YOUR HEALTH Health concerns- consult your doctor YOUR BUDGET Do the activities require special equipment or fees? WHERE YOU LIVE Alter your plans when the seasons change? DEVELOP YOUR PLAN Lifelong Fitness is the ability to stay healthy and fit as you age DEFINE THE GOALS DEVELOP YOUR PROGRAM MONITOR YOUR PROGRESS LIFELONG FTINESS

FITT Formula F- Frequency I- Intensity T- Time Type LIFELONG FTINESS Should exercise 3-5 times a week I- Intensity Using your target heart rate will help receive the most benefits from exercise T- Time The amount of time you spend during the exercise will affect your fitness level Type Practice cross-training by doing various exercises Lifelong Fitness is the ability to stay healthy and fit as you age DEFINE THE GOALS DEVELOP YOUR PROGRAM MONITOR YOUR PROGRESS LIFELONG FTINESS

Changes you may notice: Look Better Sleep Better Feel more alert Gained Muscle Gained Strength Lost Weight Drop in resting heart rate Monitor yourself by: Recording your workouts Record the weight you are lifting Record your heart rate Record weight Lifelong Fitness is the ability to stay healthy and fit as you age DEFINE THE GOALS DEVELOP YOUR PROGRAM MONITOR YOUR PROGRESS LIFELONG FTINESS

ALWAYS KEEP YOUR BODY GUESSING Doing the same thing all of the time will cause your body to adapt

Fitness Plan 1 Long term goal: Complete a half ironman 2 short term goals: 1. Increase cardiovascular endurance by exercising 4-5 times a week (biking, running, swimming), run 13 miles within 2 weeks at 8:00-8:30 minute pace. 2. Increase Muscular Strength (mainly in legs) lifting 2 times a week to increase front squat to 65-70 1x8 within 2 weeks.

Cardiorespiratory Endurance Sun Mon Tues Wed Thurs Fri Sat  Rest Day  Lift- front squat, alt step ups, leg extension and ham curl  Run 5 miles 7:00-7:30 pace  Swim 1 mile  Run 6 miles 7:00-7:30 pace Yoga  Lift- power clean, back squat, alt lunges, push ups with leg lifts  Bike 25 miles Run 3 miles Cardiorespiratory Endurance   F 4x I 65-80% T 40 min- 2 hours T Run, Bike, Swim Muscular Endurance F 6x I 40-80% T 40 min-2 hours T Lift, Run, Bike, Swim Muscular Strength F 2x I 65-85% T 45 minutes T Lift Flexibility F 3 x I 30-60% T 10-25 minutes T Stretching after exercise, Yoga

Day 2 Workout: Lift- 1 ½ hours 3x10 Bench press (65, 70, 75) Circle the Type: Cardiorespiratory Endurance Muscular Endurance Muscular Strength Flexibility Workout: Lift- 1 ½ hours 3x10 Bench press (65, 70, 75) 3x10 Pull ups 3x10 Push ups 3x10 Lat Pull down (70, 80, 90) 3x8 Front squat (85, 90, 95) 2x10 Bicep Curl (25) 2x10 Tricep Extension (25) Intensity- (Target heart rate % AND BPM)  85%, 170bpm Time- (How long will this workout take) 1.5 hours   Day 2

Day 2 Workout: Run, 8 minute pace for 5 miles Circle the Type: Cardiorespiratory Endurance Muscular Endurance Muscular Strength Flexibility Workout: Run, 8 minute pace for 5 miles After the run- stretch for 15 minutes Quadriceps Hamstrings Glutes Lower Back Yoga session Intensity- (Target heart rate % AND BPM)  75%, 160bpm Yoga- 50-70% Time- (How long will this workout take) 40 minutes Yoga- 45 minute class   Day 2

Recovery Heart Rate measuring heart rate recovery rates is one way to tell whether an exercise program is effective. People in better cardiovascular condition tend to have lower heart rates during peak exercise, and return to their resting heart rate more quickly after physical activity.

Target Heart Rate Step 1: Find Your Target Heart Rate Use the chart below to find the target heart rate for your age group. Age Target Heart Rate*  Zone During Exercise (Heartbeats per Minute) 20-29 years old: 120-160 beats/ minute 30-39 years old: 114-152 beats/ minute 40-49 years old: 108-144 beats/ minute 50-59 years old: 102-136 beats/ minute 60-69 years old: 96-128 beats/ minute 70-79 years old: 90-120 beats/ minute 80-89 years old: 84-112 beats/ minute 90-99 years old: 78-104 beats/ minute 100 years old or older: 72-96 beats/ minute *Target heart rates are based on 60%-80% of estimated maximum heart rates (220 minus age).

Once your heartbeat is within the target range, stop exercising and write down two measurements: 1. Your heart rate immediately after stopping 2. Your heart rate 1 minute later

Step 3: Calculate Your Heart Rate Recovery Subtract your 1-minute heart rate from the heart rate you took immediately after exercising.  The faster your heart rate recovers (or slows down ) the fitter and healthier your heart.

After 1 minute Recovery An average person's recovery heart rate is between 20 and 30 beats. Most doctors agree that this range indicates a person's heart is healthy and functioning well.

higher than 30 beats means that the person is very fit. lower than 20 beats means that the person may be out of shape or have heart problems.

Finding your target HR (Karvoneon Method) http://www.briancalkins.com/HeartRate.htm Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example

Example Training Heart Rate Zone For example, for a 25 yr old who has a resting heart rate of 65, wanting to know his training heart rate for the intensity level 60% - 70%. His Minimum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute His Maximum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute His training heart rate zone will therefore be 143-156 beats per minute.

Now determine your own target heat rate zones! Watch and follow along with the video on my website Unit 5 Calculating your target heart rate video Answer the questions on the worksheet