1. 4 Components of Every Exercise Session/MEASURING HEART RATE
Fitness Unit
11th Grade Health-Mrs. Etter

2. #1-Warm-up You can’t stretch a cold muscle!
Begin with light activity such as jogging
Dynamic stretch

3. #2-Work Out Frequency: How often you work out
Ex. 3x/week with a days rest in between to start, no more than 2 days rest
Intensity: How Hard you work out
Duration: How long you work out
Can be measured in length of time, or distance
Progression: Rate of change
Occurs gradually over time

4. Example: Work-Out
Directions: in the following example, determine the frequency, intensity, duration and progression
Avery runs 3 miles, three times a an 8 minute mile pace for the 1st two weeks of her fitness program and 3 miles, three times a a 7 minute mile pace for the 2nd two weeks.

5. EXAMPLE: Work-out
Directions: in the following example, determine the frequency, intensity, duration and progression
Avery runs 3 miles, three times a an 8 minute mile pace for the 1st two weeks of her fitness program and 3 miles, three times a a 7 minute mile pace for the 2nd two weeks.

6. #3-Cool Down Lower heart rate and intensity of the workout!
Decrease the intensity of the workout and end all training sessions with stretching (static stretching)

7. #4-Check/Record Progress
Evaluate your plan on a regular basis to make necessary changes and/or improvements or adaptations.
Let’s Brainstorm: what activities can you do to record your progress?
Fitness Apps (MapMyFitness, etc.), workout log

8. HEART RATE & EXERCISE
Resting Heart Rate (RHR): HR taken during a state of inactivity. Heart Rate at rest. Maximum Heart Rate (MHR): The max # of bpm (beats per minute) during peak aerobic activity Target Heart Rate (THR): the rate at which you should workout aerobically, comes in the form of a range (55%-85%)

9. MHR x intensity level (55%-85%) = target heart rate MHRx.55=Lower End
HOW TO CALCULATE RESTING HEART RATE:
To calculate your heart rate, take your pulse! The easiest site is your wrist. Count your pulse for one full minute. This is your resting heart rate. (Can also take pulse for 20 seconds x 3)
HOW TO CALCULATE MAXIMUM HEART RATE:
220-your age
HOW TO CALCULATE TARGET HEART RATE:
MHR x intensity level (55%-85%) = target heart rate
MHRx.55=Lower End
MHRx.85=Upper End