PHYSICAL FITNESS 7 TH GRADE HEALTH/FITNESS MR. ROCHE

PHYSICAL FITNESS LESSON 1

PHYSICAL FITNESS Bellringer: How could being physically active affect your social health? Being a teammate on a sports team Make new friends Spending more time with friends you have Friends can motivate you to stick with fitness program or sports team Learn skills such as teamwork and sportsmanship Increased self-esteem = better social skills Build confidence when meeting new people and dealing with social situations

PHYSICAL FITNESS Cardio respiratory endurance: The ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity. Muscular Strength: The amount of force your muscles can exert Muscular endurance: The ability of your muscles to perform tasks over a period of time without tiring Flexibility: The ability to move your body parts through their full range of motion. Body composition: The ratio of fat to lean tissue in you body. Having low body fat = reduced risk of cardiovascular disease

HEART RATE RELAX!!!!

BENEFITS OF REGULAR PHYSICAL ACTIVITY Improved cardiorespiratory fitness Reduced cancer risk Improved bone mass Improved weight control Prevention of diabetes Improved immunity Improved mental health and stress management Longer life span

BENEFITS OF REGULAR PHYSICAL ACTIVITY

THE FITT PRINCIPLE: APPLIED TO HEALTH- RELATED COMPONENTS OF FITNESS

ENDURANCE FITNESS Frequency: Vigorous exercise should be performed at least three times per week. Intensity: Use your target heart rate or the rating of perceived exertion scale. Target heart rate, lower = (220 – age)  0.65 Target heart rate, upper = (220 – age)  0.80 Time: Vigorous activities for 20 minutes; moderate for 30 minutes Type: Continuous aerobic activity

HEART RATE Resting Heart Rate (RHR): Is the number of contractions of the heart that occur in a single minute while the body is at complete rest. Maximum Heart Rate (MHR): Is the largest number if times your heart can beat while exercising Target Heart Rate Zone (THRZ): Is 65%-80% of your Maximum Heart Rate (MHR) Recovery Time: The amount of time is takes your heart to return to resting heart rate

PULSE

RADIAL PULSE

CALCULATING HEART RATE Calculate your Resting Heart Rate (RHR) When do you think is the best time to check your RHR? First thing in the morning Record your pulse for 3 days in a row and take the average Determining Beats Per Minute (BPM) Find your pulse Count the beats for 10 seconds Multiply by 6 Record your answer: RHR _____ BPM According to the National Institute of Health, the average resting heart rate: for children 10 years and older, and adults is beats per minute for well-trained athletes is beats per minute.

CALCULATING HEART RATE Calculate your estimated Maximum Heart Rate (MHR) 220 – Age=_____ BPM Example: 220 – 13 (years old) = 207 BPM

CALCULATING HEART RATE Calculate Your Target Heart Rate Zone (THRZ) MHR x 65% = 65% of MHR Change 65% to decimal (65% =.65) MHR x.65 = Example: 207 x.65 = BPM MHR x 80% = 80% of MHR Change 80% to decimal (80% =.80) MHR x.80 = Example: 207 x.80 = BPM THRZ: 65% 135 BMP lower limit - 80% 166 BMP upper limit

HEART RATE QUESTIONS 1. What activity where you doing when your heart beat the fastest? 2. During the recovery time after an activity, what happened to your heart rate? 3. Could you tell when your heart rate was increasing or decreasing? Describe how you felt physically. 4. Could you tell when your heart rate was within your target heart rate zone? What activity were you doing? 5. Could you tell when your heart rate was at or close to your maximum heart rate? What activity were you doing?