1. Can you explain the purpose of circuit training?

2. 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.

3. 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 bpm
Sedentary (poor fitness)
Over 100 bpm

4. The Website

5. 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

6. 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

7. Getting a Personalized Plan
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.

8. 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

9. Cardiorespiratory Endurance
Frequency- exercise 3-5 times per week
Intensity- train at 60-85% of one’s maximum heart rate
Time 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.

10. Finding Target Heart Rate Zone
A simple way to determine your maximum heart rate is to use the following formula: 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 = 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)

11. 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

12. 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

13. 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 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.

14. 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