AUTOMOTIVE HIGH SCHOOL PHYSICAL EDUCATION DEPARTMENT WELCOME TO OUR STAFF PROFESIONAL DEVELOPMENT FITNESS CARDIOVASCULAR PROGRAM PRESENTATION BY Mr. E. HAZAN PHYSICAL EDUCATION TEACHER MS IN EXERCISE SCIENCE AND REHABILITATION

SAFETY PROCEDURE Medical clearance Physical Education (PE)teacher must be present present. Medical clearance Use the correct exercise recommendation (intensity). Do not exercise above your Target Heart Rate. Do not increase exercise intensity without PE teacher permission. Show some operating skills. Report any unusual physical symptoms. Report any malfunctioning equipment.

1)_______________________ 2)_______________________ AUTOMOTIVE HIGH SCOOL DEPARTMENT OF PHYSICAL EDUCATION Mr. Hazan, PE Teacher Ms. Lerner, AP Science & PE Department Student’s name___________________________ Period________ Date_______ WHAT ARE THE COMPONENTS OF PHYSICAL FITNESS? 1)_______________________ 2)_______________________ 3)_______________________ 4)_______________________ 5)________________________

WHAT ARE THE COMPONENTS OF PHYSICAL FITNESS? 1) CARDIOVASCULAR ENDURANCE 2) MUSCULAR STRENGTH 3) FLEXIBILITY 4) MUSCULAR ENDURANCE 5) BODY COMPOSITION

VOCABULARY & ABBREVIATIONS USED IN THE FITNESS CENTERS # 1 AUTOMOTIVE HIGH SCOOL DEPARTMENT OF PHYSICAL EDUCATION Mr. Hazan, PE Teacher Ms. Lerner, AP Science & PE Department Student’s name___________________________ Period________ Date_______ VOCABULARY & ABBREVIATIONS USED IN THE FITNESS CENTERS # 1 HR - HRr - THR - RPE - ROM - SX – RM – Reps – Sets – Lbs – Kg - ------------------------------------------------------

VOCABULARY & ABBREVIATIONS USED IN THE FITNESS CENTER HR - HRr - THR - RPE - ROM - SX - Reps - Sets - RM - MPH - Lbs - Kg – Heat Rate Heart Rate at Rest Target Heart Rate Rate of Perceived Exertion Range of Motion Symptoms Repetitions in between sets or intervals(8-12) Sets for one muscle group (intervals, 2-3) Resistance max (1 RM=The greatest amount of weight lifted) Miles per hour Pounds Kilograms

Exertion Rating Scale-RATE OF PERCEIVED EXERTION (RPE) 6 7 Very, very light 8 9 Very light 10 11 Fairly light 12 13 Somewhat hard 14 15 Hard 16 17 Very hard 18 19 Very, very hard 20 Mr. Hazan, Automotive High School Physical Education Department ( ACSM Guidelines)

TARGET HEART RATE

What is Cardio Respiratory Fitness Improvement in the ability of the heart to deliver oxygen to the working muscles. The muscle ability to generate energy with O2 results in increased endurance performance.

WHAT IS CARDIOVASCULAR ENDURANCE? CARDIO - HEART VASCULAR - VESSELS ENDURANCE - TOLERANCE

HOW DO WE INCREASE OUR CARDIORISPERATORY FITNESS, MUSCULAR ENDURANCE , MASCULAR STRENGTH AND CORDIOVASCULAR ENDURANCE? In short, how do we improve our overall fitness.

HOW SHOULD YOU DO IT ? 1) CHOOSE THE RIGHT EQUIPMENT (MODE) 2) CHOOSE THE CORRECT INTENSITY FIT TO YOUR ABILITY AND STRENGTH. (INTENSITY) 3) KNOW HOW MANY MIN. PER SESSION YOU WILL EXERCISE. (DURATION) 4) SET A GOAL OF HOW MANY TIMES A WEEK YOU WILL EXERCISE. (FREQUENCY)

MODE OF EXERCISE THE GREATEST IMPROVEMENT IN OVER ALL CARDIOVASCULAR FITNESS OCCURS WHEN EXERCISE INVOLVES THE USE OF LARGE MUSCLE GROUPS OVER PROLONGED PERIODS OF TIME.

PRINCIPLES OF TRAINING An exercise prescription specifies the intensity, duration, and frequency of training, and it is the interaction of these three variables that results in the cumulative overload to which muscular adaptation takes place.

I N T E N S I TY HOW FAST ARE YOU RUNNING OR BIKING ? HOW MUCH WEIGHT ARE YOU LIFTING ? IN SHORT, HOW INTENSE ARE YOU EXERCISING ?

D U R A T I O N HOW LONG ARE YOU EXERCISING PER SESSION ? HOW LONG YOU ARE KEEPING YOUR TARGET HEART AT IS DESIRABLE ZONE ?

F R E Q U E N C Y HOW MANY TIMES A WEEK ARE YOU EXERCISING ?

COMPONENTS OF THE TRAINING SESSION WARM-UP -- 5 MIN. ENDURANCE PHASE 25 MIN. RECREATIONAL ACTIVITIES -- 25 MIN. (OPTIONAL) COOL-DOWN -- 5 MIN.

WARM-UP warm-up facilitates the transition from rest to exercise mode

ENDURANCE PHASE The stimulus or endurance phase develops cardiorespiratory fitness 20 to 60 min. of continuous or intermittent exercise Maintaining target heart rate in its acceptable THR zone

Cool-down The cool-down period provides a gradual recovery from the endurance phase. Minimal intensity.

CVE – 2) CRF - 3) VO2 Max - 4) BP - 5) BPr – 6) BPe - AUTOMOTIVE HIGH SCOOL DEPARTMENT OF PHYSICAL EDUCATION Mr. Hazan, PE Teacher Mr. Q. Cedeno AP Science & PE Department Student’s name___________________________ Period________ Date_______ _________________________________________________________ CVE – 2) CRF - 3) VO2 Max - 4) BP - 5) BPr – 6) BPe -

WHAT IS VO2 MAX? VO2 MAX IS THE MAXIMUM AMOUNT OF OXYGEN WE CONSUMED AT THE HIGHES INTENSITY DURIND EXERCISE

ABBREVIATIONS & VOCABULARY # 2 CARDIO VASCULAR ENDURANCE CARDIO RESPIRATORY FITNESS MAX. OXYGEN CONSUMPTION DURING EXERCISE BLOOD PRESSURE BLOOD PERSSUR AT REST BLOOD PRESSURE DURING EXERCISE CVE - CRF - VO2 Max – BP - BPr - Bpe -

How would you find a student’s Target Heart Rate? (THR) BY SIMPLE FORMULA : (220 – STUDENT’S AGE) x 75%= Target Heart Rate A 16 years old student exercises on the treadmill. What should be his maximum heart beats per min.? For example: (220 – 16) x .75 = 153 Beats per min. 204 x .75 = 153 Beats per min. You should not exceed more than 153 Beats per min.

Now you try it, what is your Target Heart Rate? (THR) AUTOMOTIVE HIGH SCOOL DEPARTMENT OF PHYSICAL EDUCATION Mr. Hazan, PE Teacher Ms. Lerner, AP Science & PE Department Student’s name___________________________ Period________ Date_______ Now you try it, what is your Target Heart Rate? (THR) (220 – YOUR AGE) x 75%= Target Heart Rate For example: ( 220 – ___) x .75 =____Beats per min. 204 x .75 =____Beats per min. You should not exceed more than _____Beat per min.

How would you find a student’s Target Heart Rate ZONE? (THRZ) BY SIMPLE FORMULA : (220 – STUDENT’S AGE) x 75%= The low THR (220 – STUDENT’S AGE) x 85%= The high THR A 16 years old student exercises on the treadmill. What should be his maximum heart beats per min.? Low HR: (220 – 16) x .75 = 153 Beat per min. High HR: (220 – 16)x .85 = 173 Beat per min. THRZ =You should work out between 153 to 173 Beat per min.

How would you find a student’s Target Heart Rate ZONE? (THRZ) BY SIMPLE FORMULA : (220 – STUDENT’S AGE) x 75%= The low THR (220 – STUDENT’S AGE) x 85%= The high THR A 16 years old student exercises on the treadmill. What should be his maximum heart beats per min.? Low HR: (220 –Your age) x .75 = 153 Beat per min. High HR: (220 –Your age)x .85 = 173 Beat per min. THRZ =You should work out between _____ to _____ Beat per min.

YOU HAVE ONE BODY AND ONE HEART TO SERVE YOU FOR THE REST OF YOUR LIFE, SO TAKE CARE OF THEM. Mr. Hazan