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Day 2 of Health Game Plan Today… Kick-Off: STUDY VOCAB (Pg 2) 1. Quiz… vocab from day 1. 2. Notes on FITNESS CONCEPTS 3. Intensity Training/Heart Rate.

Published byHarry Young Modified over 8 years ago

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Presentation on theme: "Day 2 of Health Game Plan Today… Kick-Off: STUDY VOCAB (Pg 2) 1. Quiz… vocab from day 1. 2. Notes on FITNESS CONCEPTS 3. Intensity Training/Heart Rate."— Presentation transcript:

1 Day 2 of Health Game Plan Today… Kick-Off: STUDY VOCAB (Pg 2) 1. Quiz… vocab from day 1. 2. Notes on FITNESS CONCEPTS 3. Intensity Training/Heart Rate Lab

2 Quiz #1 Eyes on your own paper. Use cover sheet ABSOLUTELY NO TALKING. When complete, TURN FACE DOWN and PUSH TO FRONT OF TABLE! I will collect when all are complete.

3 “Fitness Concepts” Benefits of Fitness Components of Fitness Why do we fitness test? Different tests to use to assess fitness How to design a fitness plan

4 Benefits of improved physical fitness: Physiological (Physically improve your body) Heart (stronger) Blood pressure (decreases) Metabolism (increases) Longevity (live long/healthy) Oxygen (distributes better) Immune system (sickness decreases) Psychological (what happens to your mind) Stress reduction Self-esteem increases Social benefits Reduction in depression

5 VOCABULARY TERM PHYSICAL FITNESS the ability of your body to handle Physical Intellectual Social Emotional challenges …..without undue fatigue.

6 VOCABULARY TERM Endorphins chemicals that act as natural painkillers in your body.

7 Assessing your fitness level: The 6 components of fitness are 1. Muscular strength 2.Muscular endurance 3.Motor skills 4. Flexibility 5. Cardiorespiratory endurance 6.Body composition *All are measured through FITNESS TESTING.

8 Assessing your fitness level: WHY DO WE FITNESS TEST? Fitness Testing is a great way to identify your personal strengths and weaknesses of components of fitness. Is meant to GUIDE training to seek improvements.

9 Prince William County Police Basic Fitness Tests 1.5-MILE RUN: Complete a 1.5-mile run within 15 minutes and 55 seconds BENCH PRESS: Bench press at least 71% of body weight (as measured above) PUSH-UPS: Complete at least 19 push-ups (chest to fist/sponge back remains flat) SIT-UPS: Complete at least 28 sit-ups in 1 minute 300-METER (Approx. 328 YARDS) SPRINT: Complete 300 meter run within 73seconds VERTICAL JUMP: Jump at least 13 inches from a standing position

10 United States Marines PFT: Annual Fitness Test 3 miles Pull-up test Curl-up Test https://www.youtube.com/watch?v=m0YQJYLT mRg&list=PLWpwWlwHUQMzww25MjQS3KApa 2THPjWOOhttps://www.youtube.com/watch?v=m0YQJYLT mRg&list=PLWpwWlwHUQMzww25MjQS3KApa 2THPjWOO (quick overview of marine PFT)

11 US Navy Seal Physical Screening Test Swim (500 yd) 2 minute push-up test 2 minute curl-up test Pull up 1.5 mile run https://www.youtube.com/watch?v=IPMtMaUoL kA (quick glance at NAVY SEAL) https://www.youtube.com/watch?v=IPMtMaUoL kA

12 Prince William County Students Pacer Sit and Reach Curl-Up Test Push-Up Test

13 VOCABULARY TERM Cardiorespiratory Endurance The ability of your heart, lungs, and blood vessels to function efficiently at rest and during long periods of vigorous activity. TESTS: Mile, Pacer, VO2 Max Test, 3 minute Step Test https://www.youtube.com/watch?v=fn3Yr-LS_l0 (VO2 Max test what to expect)

14 VOCABULARY TERM Muscular Strength The ability of a muscle to exert force against a resistance. TESTS: lifting a weight, push-ups, pull-ups

15 VOCABULARY TERM Muscular Endurance The ability of a muscle to apply force over a period of time. TESTS: Curl-ups, arm-hang

16 VOCABULARY TERM Flexibility The ability to bend joints and stretch muscles through a full range of motion. TESTS: Sit and Reach, also shoulder stretch…, trunk lift

17 VOCABULARY TERM Motor Skills A controlled movement using balance and coordination. TESTS: standing long jump, and shuttle run https://www.youtube.com/watch?v=Zcj_xdwLnNc Shuttle run demonstration https://www.youtube.com/watch?v=KGuzDrIXu-c Standing Broad Jump Demonstration… world record

18 VOCABULARY TERM Body Composition http://www.youtube.com/watch?v=UFjhmddDPRw&feature=related What does fat look like? the ratio of body fat to lean muscle tissue. TESTS: Skin-fold test, underwater weighing

19 http://www.youtube.com/watch?v=C5MLKSHsLxM underwater weighing http://www.youtube.com/watch?v=zKtaagzIEGE&featu re=related http://www.youtube.com/watch?v=zKtaagzIEGE&featu re=related body pod http://www.youtube.com/watch?v=g3QNLCe4x_I&feat ure=related http://www.youtube.com/watch?v=g3QNLCe4x_I&feat ure=related skin fold

20 Overload working the body harder than normal. If you don’t reach overload… You will NOT improve that area.

21 Progression gradual increases in overload that you need in order to continue improving your fitness.

22 Specificity the process of doing exercises that are specially suited to the fitness components you want to improve. Ex: Weak Pacer… run, weak in sit and reach… stretch

23 VOCABULARY TERM Target Heart Rate the heart rate at which you must exercise to improve your cardiovascular fitness. YOU MUST HIT THIS ZONE TO IMPROVE PACER SCORES… OR TO RUN LONGER

24 Calculating Target Heart Rate Zone 1.220- AGE= ____ (maximum heart rate) 2.______ x.60= ____ (A) 3.______ x.85= ____ (B) Target Heart Rate Zone is answer between A and B. 14 year old zone: 124- 175 15 year old zone: 123- 174 16 year old zone: 122- 173 17 year old zone: 122- 173

25 Intensity how hard you exercise.

26 Intensity Levels Is based on your heart rate max…. LEVEL 1LEVEL 2LEVEL 3LEVEL 4LEVEL 5 Heart rate below 40% Heart Rate 40-50% Heart Rate 51-65% Heart Rate 66-85% Heart Rate above 85% Very, very easy Sitting Can talk easily Easy All day pace Talk easily Not sweating Moderate A little uncomfortable Sweating a little Can talk…but not easily Moderately hard Uncomfortable but can keep pace going Can talk but really don’t want to Sweating Very, very difficult Can only keep this pace for a short time Can NOT talk Uncomfortable Sweating hard

27 Intensity Level/ Heart Health Zones AGE INTENSITY Level 1 Media/Seat Below 40% INTENSITY Level 2 Daily Activity 40-50% INTENSITY Level 3 Base 51-65% INTENSITY Level 4 Heart Health 66-85% (Target Heart Rate Zone) INTENSITY Level 5 MAX Above 85% 13 Below 8383-104105-135136-175Above 175 14 Below 8282-103104-134135-175Above 175 15 Below 8282-103104-133134-174Above 174 16 Below 8282-102103-133134-173Above 173 17 Below 8181-102103-132133-173Above 173 18 Below 8181-101102-131132-172Above 172

28 Duration the amount of time it takes you to do your workout.

29 Frequency the number of times you exercise during a week.

30 FITT PRINCIPLE Frequency Intensity Time Type

31 FREQUENCY: 5-7 sessions a week!

32 INTENSITY Heart Rate is 65- 85% of max heart rate (target heart rate zone)

33 TIME 60 minutes Total (10+ minute Segments)

34 TYPE Various Cardiorespiratory Activities: running, biking, hiking, swimming, etc.

35 REST AND RELAXATION R & R: one day of rest is important… ie: no exercise

36 VOCABULARY TERMS 3 Workout Stages: 1: Warm-up 2: Conditioning 3: Cool-down

37 Intensity and Heart Rate LAB 1. Finding your pulse… 2. take a 6 second pulse count… add a 0 on the end… this is your pulse rate for a minute. 3. Perform the activities on the back as a group and record your pulse rate/ intensity level.

38 Intensity Levels Is based on your heart rate max…. LEVEL 1LEVEL 2LEVEL 3LEVEL 4LEVEL 5 Heart rate below 40% Heart Rate 40-50% Heart Rate 51-65% Heart Rate 66-85% Heart Rate above 85% Very, very easy Sitting Can talk easily Easy All day pace Talk easily Not sweating Moderate A little uncomfortable Sweating a little Can talk…but not easily Moderately hard Uncomfortable but can keep pace going Can talk but really don’t want to Sweating Very, very difficult Can only keep this pace for a short time Can NOT talk Uncomfortable Sweating hard

39 AGE INTENSITY Level 1 Media/Seat Below 40% INTENSITY Level 2 Daily Activity 40-50% INTENSITY Level 3 Base 51-65% INTENSITY Level 4 Heart Health 66-85% INTENSITY Level 5 MAX Above 85% 13 Below 8383-104105-135136-175Above 175 14 Below 8282-103104-134135-175Above 175 15 Below 8282-103104-133134-174Above 174 16 Below 8282-102103-133134-173Above 173 17 Below 8181-102103-132133-173Above 173 18 Below 8181-101102-131132-172Above 172

40 ActivityHeart Rate Intensity Level You are in 1-2-3-4-5 Sit in desk for 1 minute Do 15 squats in place Do 30 jumping jacks Hop on 1 foot for 30 seconds Chair dips for 30 seconds Stand up and sit down 10 times. Jump up and down for 30 seconds. Jog in place for 30 seconds

41 1. Which activity had your heart rate/intensity level the highest? 2. Which activity had your heart rate/intensity level the lowest? 3. What are 2 reason why someone the same age…doing the same activity… may have a different heart rate?

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