2. AUTOMOTIVE HIGH SCHOOL PHYSICAL EDUCATION DEPARTMENT CARDIOVASCULAR EXTRA CREDIT PROGRAM BY Mr. E. HAZAN PHYSICAL EDUCATION TEACHER

3. Please read the slides as presented from 1 to 24

4. Than, fill the blacks on the slide that follow

5. WHAT ARE THE COMPONENTS OF PHYSICAL FITNESS? 1)CARDIOVASCULAR ENDURANCE 2) MUSCULAR STRENGTH. 3) FLEXIBILITY. 4) MUSCULAR ENDURANCE 5) BODY COMPOSITION

6. 1)_______________________ 2)_______________________ 3)_______________________ 4)_______________________ 5)________________________ AUTOMOTIVE HIGH SCOOL DEPARTMENT OF PHYSICAL EDUCATION Mr. Hazan, PE Teacher Ms. Lerner, AP Science & PE Department Student’s name___________________________ Period________ Date_______ WHAT ARE THE COMPONENTS OF PHYSICAL FITNESS?

7. WHAT IS CARDIOVASCULAR ENDURANCE? CARDIO - HEART VASCULAR - VESSELS ENDURANCE - TOLERANCE

8. What is Cardio Respiratory Fitness Improvement in the ability of the heart to deliver oxygen to the working muscles. The muscle ability to generate energy with O2 results in increased endurance performance.

9. HOW DO WE INCREASE OUR CARDIO RISPERATORY FITNESS, MUSCULAR ENDURANS, MASCULAR STRENGTH AND CORDIO VASCULAR ENDURANS? In short, how do we improve our overall fitness.

10. 1) CHOOSE THE RIGHT EQUIPMENT (MODE) 2) CHOOSE THE CORRECT INTENSITY FIT TO YOUR ABILITY AND STRENGTH. (INTENSITY) 3) KNOW HOW MANY MIN. PER SESSION YOU WILL EXERCISE. (DURATION) 4) SET A GOAL OF HOW MANY TIMES A WEEK YOU WILL EXERCISE. (FREQUENCY) HOW SHOULD YOU DO IT ?

11. MODE OF EXERCISE THE GREATEST IMPROVEMENT IN OVER ALL CARDIOVASCULAR FITNESS OCCURS WHEN EXERCISE INVOLVES THE USE OF LARGE MUSCLE GROUPS OVER PROLONGED PERIODS OF TIME.

12. PRINCIPLES OF TRAINING An exercise prescription specifies the intensity, duration, and frequency of training, and it is the interaction of these three variables that results in the cumulative overload to which muscular adaptation takes place.

13. I N T E N S I TY HOW FAST ARE YOU RUNNING OR BIKING ? HOW MUCH WEIGHT ARE YOU LIFTING ? IN SHORT, HOW INTENSE ARE YOU EXERCISING ?

14. D U R A T I O N HOW LONG ARE YOU EXERCISING PER SESSION ? HOW LONG YOU ARE KEEPING YOUR TARGET HEART AT IS DESIRABLE ZONE ?

15. F R E Q U E N C Y HOW MANY TIMES A WEEK ARE YOU EXERCISING ?

16. COMPONENTS OF THE TRAINING SESSION WARM-UP -- 5 MIN. ENDURANCE PHASE 25 MIN. RECREATIONAL ACTIVITIES -- 25 MIN. (OPTIONAL) COOL-DOWN -- 5 MIN.

17. WARM-UP warm-up facilitates the transition from rest to exercise mode

18. ENDURANCE PHASE The stimulus or endurance phase develops cardiorespiratory fitness 20 to 60 min. of continuous or intermittent exercise Maintaining target heart rate in its acceptable THR zone

19. Cool-down The cool-down period provides a gradual recovery from the endurance phase. Minimal intensity.

20. TARGET HEART RATE

21. How do you find a student’s Target Heart Rate? (THR) BY A SIMPLE FORMULA : (220 – STUDENT’S AGE) x 75%= Target Heart Rate A 16 year old student exercises on the treadmill. What should be his maximum heart beat per min.? For example: (220 – 16) x.75 = 153 Beat per min. 204 x.75 = 153 Beat per min. You should not exceed more than 153 Beat per min.

22. Now you try it, what is your Target Heart Rate? (THR) (220 – YOUR AGE) x 75%= Target Heart Rate For example: ( 220 – ___) x.75 =____Beat per min. ____ x.75 =____Beat per min. You should not exceed more than _____Beat per min. AUTOMOTIVE HIGH SCOOL DEPARTMENT OF PHYSICAL EDUCATION Mr. Hazan, PE Teacher Ms. Lerner, AP Science & PE Department Student’s name___________________________ Period________ Date_______

23. How do you find a student’s Target Heart Rate Zone? (THRZ) BY A SIMPLE FORMULA : (220 – STUDENT’S AGE) x 75%= Low Heart Rate ( 220 – STUDENT’S AGE) x 85%= High Heart rate A 16 years old student exercises on the treadmill. What should be his maximum heart beat per min.? Low THR= (220 – 16) x.75 = 153 Beat per min. High THR= (220 – 16) x.85 = 173Beat per min. THRZ= The student should work out between 153 to 173 beat per min.

24. How do you find your Target Heart Rate Zone? (THRZ) BY A SIMPLE FORMULA : (220 – your age) x 75%= Low Heart Rate (220 – your age) x 85%= High Heart rate What should be my THRZ? Low THR= (220 – your age) x.75 = ____ Beat per min. High THR= (220 – your age) x.85 = ____ Beat per min. THRZ=You should work out between _____ to_____ beat per min.

25. You can try to take the Quiz now see if you mastered: Fitness FITNSSQZ.doc To start, Click on the FITNSSQZ please.

26. YOU HAVE ONE BODY AND ONE HEART TO SERVE YOU FOR THE REST OF YOUR LIFE, SO TAKE CARE OF IT. Mr. Hazan