Can you explain the purpose of circuit training?

Two Types of Exercise Cardiorespiratory or Aerobic Exercise Continuous activity in which the heart can supply all the oxygen the muscles need. Heart rate remains elevated for a period of time (usually over 15 min). Examples: jogging, swimming, cycling, etc. Resistance Training or Anaerobic Exercise Physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it. Activity that cannot be sustained for a long period of time. Examples: weight-lifting, sprinting, calisthenics (push-ups, sit-ups, jumping jacks, etc.) Cardio—typically many muscle groups are used which is why the heart rate increases. Do jumping jacks vs bicep curls.

Your Heart is a Pump Resting Heart Rate Excellent (elite athlete) Below 50 bpm A well-conditioned athlete Around 60 bpm Average resting heart rate Men=60-80 bpm Women 70-90 bpm Sedentary (poor fitness) Over 100 bpm

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Under 6:30 Und er 7:30 Over 94 Over 61 Over 35 Over 15 80 Over 15   Boys Mile Girls Mile Boys Pacer Girls Pacer Boys Push- Ups Girls Push- Ups Sit-Ups Boys S&R Girls S&R Excellent (Superior Fitness)  Under 6:30  Und er 7:30 Over 94 Over 61  Over 35  Over 15  80  Over 12 Over 15 Good (Above Minimum Standard)  6:31- 8:29  7:31- 9:59 62- 94 33- 61  19-35  8-15  51-79  9-12 13-15 Average (Meets Minimum Standard)  8:30  10:00 61 32  18  7  50  8 12 Below Average (Almost at Standard)  8:31- 9:30  10:01 -11:00 50- 60 23- 31  14-17  4-6  40- 49  6-7 10-11 Poor (Below Standard & needs improvement)  Over 9:31  Over 11:00 Under 50 Under 23  Under 14  Unde r 4  Under 40  Under 6 Under 10 My Goals for You By End of Semester

Level Frequency Good or Excellent Maintenance At Average Plan twice a week Below Average Plan 3 times a week Poor Plan 4 times a week

Getting a Personalized Plan http://www.choosemyplate.gov/ Click on Get a Personalized Plan (in the upper right hand corner) and fill out the information that it asks for and then hit submit. Then under View, Print and Learn More, on the right side of the page under the pyramid:  Click the second one under the pyramid that says Meal Tracking Worksheet.

How Much Exercise? Do moderately intense cardio Moderate-intensity aerobic activity-- means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. AEROBIC EXERCISE Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week

Cardiorespiratory Endurance Frequency- exercise 3-5 times per week Intensity- train at 60-85% of one’s maximum heart rate Time- 20-60 minutes per session Type- any aerobic activity that keeps heart rate within your target heart zone Examples: Jogging, swimming, cycling, playing basketball or soccer, step aerobics class, etc.

Finding Target Heart Rate Zone A simple way to determine your maximum heart rate is to use the following formula: 220 - age = Maximum Heart Rate Maximum Heart Rate An example for a 15 year old person would be as follows: 220 – 15 = 205 205 x .60 = 123 205 x . 85 = 174 Target Heart Rate Zone 123 – 174 This range is what a 15 year old should work at in order to improve cardiorespiratory endurance. Maximal heart rate is the maximum # of times the heart could beat in a minute at a specific age (theoretically)

How Much Exercise? Push-Ups Dips Wall Sits Lunges Curls Pull-Ups RESISTANCE TRAINING Do 8 to 10 strength-training exercises, working different muscle groups At least 8 repetitions of each exercise twice a week. Push-Ups Dips Wall Sits Lunges Curls Pull-Ups Sit-Ups

Flexibility The range of motion that is possible around a joint or joints. The skeletal muscles of the body will shorten over time as a result of poor posture and lack of activity. Proper stretching works to restore the flexibility of a joint by elongating the muscles surrounding the joint. Increased range of motion reduces risk of injury and allows for better athletic performance

Flexibility Frequency-daily stretching Intensity-stretch muscles and hold beyond its normal length at a comfortable stretch (hold to tension, not pain) Time- hold stretch for 10-20 seconds . The stretching workout lasts as long as it takes to stretch all the different muscle groups. Type-use stretches that allow the body to move through the full range of motion. Yoga.

SMART Goals Specific Measurable Attainable Realistic Timely Set a number that you want to reach or a time, something that you can track to be sure that you are improving   Attainable Realistic Is it possible for you to reach this goal physically? Think about how much time you have and what your current fitness level is right now. For Push-Ups, if you are training properly, you could improve by 1 push- up every 2 weeks. For Sit-Ups you could improve by 2 every 2 weeks For the mile time, you could improve by 2-10 seconds every 2 weeks (the less fit you are the greater improvements) Timely Set a date that you want to achieve certain results by