The Circulatory and Respiratory System
When you breathe in, your respiratory system receives fresh oxygen. The oxygen first goes into
your lungs and then into the left side of your heart. It is then pumped by the heart into your
blood stream. The diagram below shows the flow of oxygen and carbon dioxide pumped to the
body.
Blood travels throughout your body. The heart pumps blood through a system of large and
small pathways that make up the circulatory system. Blood delivers vital nutrients, oxygen, and
other chemicals to every cell in your body. Once in the cells, oxygen burns nutrients to make
energy. A waste gas called carbon dioxide is produced during this process.
The blood carries carbon dioxide into the right side of your heart, from which it is pumped into
the lungs. When you breathe out, the carbon dioxide leaves your body through the lungs.
Add figure 1.2 page 7
Evaluation
1. Explain how you think your heart and lungs work together.________________________
_____________________________________________________________________________
_____________________________________________________________________________
______________________________________________________________________________
2. What happens when you breathe in and out? __________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
3. What does blood deliver? __________________________________________________
______________________________________________________________________________
______________________________________________________________________________
4. Why is oxygen important to your body? _______________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
5. Describe the sequences of oxygen, carbon dioxide, and blood flow in your won words.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
INSERT FIGURE 1.5 PAGE 13
Evaluation
Look at the parts of the heart and describe the importance of that part of the heart.
Vena cava _____________________________________________________________________
Right atrium____________________________________________________________________
Tricuspid valve__________________________________________________________________
Right ventricle__________________________________________________________________
Pulmonary artery________________________________________________________________
Lungs_________________________________________________________________________
Pulmonary vein_________________________________________________________________
Left atrium_____________________________________________________________________
Mitral valve____________________________________________________________________
Left ventricle___________________________________________________________________
Aortic arch_____________________________________________________________________
Arteries_______________________________________________________________________
Capillaries_____________________________________________________________________
Veins_________________________________________________________________________
Why must the heart contract very strongly to pump blood from the left ventricle into the aorta?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
________________
Heart Rate Measuring Techniques – Taking Your Pulse Manually
Your heartbeat is the sound of the valves in your heart closing as they push blood from
one chamber to another. Heart rate is the number of times the heart beats per minutes (BPM),
and the pulse is the beat of the heart that can be felt in any artery that lies close to the skin.
The heart beats at different rates depending on whether your body is at rest of at work.
When resting, the heart rate beats an average of 72 times per minute for high school students
and an average of 85 BPM for middle school students. During strenuous physical activity, your
heart rate or pulse increases, sometimes twice or more its resting rate. This is because the
muscles that are working demand more blood to supply them with oxygen and other nutrients.
Heart rate is measured by counting the number of times your heart beats in one minute.
Once way to determine your heart rate is to manually take your pulse.
The two most common locations used to take a pulse are the radial artery in the wrist
and the carotid artery in the neck. It is best to practice locating and counting your pulse when
you are at rest and again during physical activity.
Measuring the radial pulse
Place the tips of the index and second fingers of one hand on the inside wrist of the other hand.
Position the fingers just below the base of the thumb to take the radial pulse at the wrist.
Include picture for taking radial pulse
Measuring the carotid pulse
Place the tips of the index and second fingers of one hand on the side of the neck just beside
the windpipe.
Include picture for taking carotid pulse
Measuring your resting heart rate
Your pulse fluctuates during the day due to activity, stress, caffeine, medications, and other
factors that might influence your heart rate. A resting pulse is the lowest your heart rate would
go during the day. You can get your best reading when you first wake up in the morning, before
any activity. Relax your body, and follow the steps below for measuring.
The following are steps to take when measuring your pulse;

Step One: Apply light to moderate pressure with the fingers until the blood pulsing
beneath the fingers is felt. If no pulse is felt, move the fingers around slightly, up or









down, until a pulse is felt. Do not apply excessive pressure. This may compress the
artery and distort the measurement. Once the pulse is felt, move to step two.
Step Two: using a watch or clock with a second hand, count the number of beats felt in
30 seconds, then multiply that number by two to compute a heart rate, expressed in
BPM (beats per minute).
Measuring Heart Rate:
Using a Heart Rate Monitor
Using a heart rate monitor (HRM) is a more accurate way to monitor heart rate than
manually taking your pulse at the carotid or radial pulse. An HRM detects the electronic
signal of your heart beat and automatically computes the heart rate in BPM.
Monitoring heart rate using an HRM consists of wearing a receiver watch on the wrist
and a transmitter around the torso, centered across the sternum of the chest. The
transmitter picks up the signals of the heart and sends them wirelessly to the watch.
The receiver and transmitter is easy to use and is accurate. There are no wires, and you
do not need to stop and do an equation. When you look at your watch, your pulse is
shown. The continuous display is what makes the HRM very effective and efficient.
Because of the constant, accurate feedback an HRM provides and the ease of its use, it
is recommended that you sue HRMs whenever possible to ensure a quality
cardiovascular workout.
HRM Features Activity
You will be examining some of the features and learning how to operate your watch.
First, look at the watch. Typically, the watch monitor will have a window that displays
different pieces of information with the push of a button. The view or data reported on
the monitor is controlled by several buttons on the watch. Look at the watch you will be
using to determine which buttons your monitor contains.
You will make a comprehensive fact sheet about your watch. This will be a work in
process that will help familiarize you with the functions of your watch. During, this
activity, you will be filling out the table.
In the area listed for the button, you should also record how many times you may need
to press a button or buttons to perform a specific function on the watch.
Function

Button
Description/Notes
Evaluation:
1. Why is a heart rate monitor more accurate than measuring your pulse manually?
________________________________________________________________________
________________________________________________________________________
Measuring Heart Rate:
Heart Rate Monitor Activity
Monitoring your heart rate is the right way to measure the intensity of your workout. Using an
HRM allows you to do this. It is even possible to program most HRMs to beep when you heart
rate falls outside of a target heart rate zone, which is the best exercise level for working your
heart. So, in addition to looking at your watch to visually see the number of BPM, you can also
hear the beep that indicates that you are exercising at too high or too low of a level. This beep
is your signal to make the appropriate adjustment to your workout.
The purpose of this activity is to help you become more familiar with your watch and
transmitter. Now that you know a little about your watch, put on the chest strap with the
transmitter.
The transmitter is the part of the strap that picks up the electrical signal and translates the
data, sending it to your watch monitor. The electrodes on the transmitter must directly touch
your bare skin. Place it so the area with the transmitter is centered across the sternum as
shown in the illustration below. The trap should fit snugly
Include picture from page 23
Place the watch on your wrist as you would a wrist watch. Your watch may already have been
programmed for someone your age. Do not worry about that now. Just learn the different
functions of your watch.
1. Push the red button to get a heart rate reading. This may take a few seconds, but soon
you should see your heart rate number in the display on the watch.
2. There is a start button to push when you are ready for your watch to collect data. Push
that button, and continue to watch your heart rate for about one minutes.
3. Perform the flowing activities, and record the heart rate shown on the watch display at
the end of each activity.
Activity
Pulse as Shown on HRM
Evaluation:
1. In which activity did you have the highest pulse? Why?
_____________________________________
______________________________________________________________________________
______________________________________________________________________________
2. Do you feel you recovered from the exercise as you compared your first heart rate while you
sat quietly with your last heart rate while you relaxed? Explain your answer? _______________
______________________________________________________________________________
______________________________________________________________________________
3. What conclusions can you make about exercise and using a heart rate monitor? ___________
______________________________________________________________________________
______________________________________________________________________________
Manually Charting Heart Rate with an HRM
Your HRM allows you to know your heart rate while resting or exercising. Your monitor takes a
reading of your heart beat at set increments during your activity.
You can look down at your heart rate and see the n umber, which is what you will do in this
next activity.
Chart Your Heart Rate Activity
The purpose of this activity is to help you begin to analyze how hard your heart is working while
you exercise.
You will be working with a partner. One partner will use a heart rate monitor, and the other
will record the results.
1. Partner one, make sure you watch and transmitter are functioning properly.
2. Push the red button to get a heart reading. This may take a few seconds, but soon you
should see your heart rate number in the display on the watch.
3. There is a start button to push when you are ready for your watch to collect data. Push
that button, and continue to watch your heart rate for about one minute.
4. It is not time to begin a short exercise period for six minutes. Have your recorder chart
your heart rate on the table every 15 seconds.
15
30
45
seconds seconds seconds
1
minute
1
1
1
minute minute minute
2
15
30
45
minutes
seconds seconds seconds
Walk at a
normal
pace
Walk
briskly
Job
Moderately
Graph the information you collected on the next page so you can visually see whether your heart rate
was going up or down. Round your actual number up to the nearest number. Shade in the cells below
to number to complete the bar graph. Each number across the chart signifies a time period.
Heart 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25
Rate
>190
185
180
175
170
165
160
155
150
145
140
135
130
125
120
115
110
105
100
95
90
85
80
75
<70
The Need for a Health-Related Fitness Program
The health of Americans is in a state of decline. The amount of time spent on physical or
athletic activities has decreased, and illnesses and diseases related to a sedentary lifestyle have
increased over the past 10 years. Health officials now indicate that two-thirds of Americans are
overweight. In addition, obesity could soon pass tobacco as the nation’s number one
preventable cause of death.
There are two reasons why this is happening:
1. More and more American are eating unhealthy diets.
2. Fewer are able to find the time to engage in regular physical activity.
Everyone needs a health-related fitness program. A health-related fitness program is the
appropriate amount and type of physical activity that benefits your personal health. No matter
what your gender, culture, or ability, health-related fitness will reduce your health risks and add
quality to your life.
Risk Factors
Risk factors are conditions or behaviors that may threaten your health and well-being.
Heredity determines your likelihood of developing certain diseases and disorders such as high
blood pressure, heart disease, diabetes, and certain types of cancer. Your genetic makeup
cannot be changed, but the risks it may pose can be reduced by maintaining a healthy lifestyle.
There are some risk factors that you cannot change, such as age, gender, or heredity. However,
there are many you can control by the choices that you make. Listed below are some areas in
which you can take responsibility and have a positive influence on your health.





Physical activity
Eating habits
Smoking
Alcohol and other substances
Stress
Factors You Cannot
Control
Is there a family
history of heart
disease?
Is there a family
history of high blood
Yes
No
Unsure
pressure?
Is there a family
history of diabetes?
Is there a family
history of any other
disease that may
genetically affect your
health? If so, list
them.
Factors You Can Influence or
Control
Do you have enough energy to
perform daily tasks?
Do you feel you are at a healthy
weight?
Do you feel you eat a healthy,
balanced diet?
Do you feel your muscles are
tight and toned?
Do you often feel stressed?
Do you often feel fatigue?
Are you often sleepy during the
day?
Do you exercise for at least 30
minutes, three or more times a
week, at a moderate activity
level?
Do you perform any strength or
conditioning exercises at least
two time a week?
Do you perform any type of
stretching or flexibility exercises
during the week?
If you tried to job a mile right
now, would you be able to do
so without walking?
Do you eat five fruits or
vegetables each day?
Do you drink plenty of water
each day?
Yes
No
Unsure
In what areas are you living a healthy lifestyle? _______________________________________
______________________________________________________________________________
______________________________________________________________________________
Do you have more risk factors that you can control or influence? Explain: __________________
______________________________________________________________________________
______________________________________________________________________________
What areas could you work on to be healthier? _______________________________________
______________________________________________________________________________
______________________________________________________________________________
Component of Health-Related Fitness
Fitness is defined as a condition in which an individual has enough energy to avoid fatigue and
enjoy life. Analyze your day. Do you have lots of energy, or do you get tired easily?
Physical fitness is divided into four health-components and six skill-related components. Skillrelated fitness enhances one’s performance in athletic or sports events. Health-related fitness
is the ability to become and stay physically healthy.
Health Components
Cardiorespiratory fitness
Muscular strength and endurance
Flexibility
Body Composition
Skill Components
Agility
Balance
Power
Speed
Coordination
Reaction time
Health-related components focus on factors that promote optimum health and prevent the
onset of disease and problems associated with inactivity.
Four Components of Health-Related Fitness
Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to
supply oxygen to muscles for an extended period of time. Cardiovascular is also called
cardiorespiratory (lungs) fitness. Usually the mile run or some other type of continuous fitness
activity (12 minutes run, cycling, step-test, etc.) is used to assess cardiovascular fitness.
Muscular strength and endurance is the muscle’s ability to produce effort and perform work.


Muscular endurance refers to the ability of the muscles to work over an extended
period of time without fatigue. Performing push-ups and sit-ups or crunches for one
mimute is commonly used in fitness testing of muscular endurance.
Muscular strength refers to the maximum amount of force a muscle can exert against
an opposing force. Fitness testing usually consists of a one-time maximum lift using
weights (bench press, leg press, etc.)
Flexibility is the ability to move a body part through a full range of motion at a joint (ROM).
The sit-and-reach is commonly used to determine flexibility.
Body composition is the ratio of body fat to lean body mass (including water, bone, muscle,
and connective tissue). Having too much fat tissue is a risk factor for cardiovascular diseases,
diabetes, cancer, and arthritis.
Components of Health-Related Fitness Activity
The purpose of this activity is to gain understanding about what happens to your heart rate
when you perform cardiovascular, muscular endurance, muscular strength, and flexibility
exercises. Use your heart rate monitor, and record your heart rate before the activity, two or
three time during the activity (record the average), and immediately after the activity. Between
each exercise, walk slowly and allow your heart to go below 125 if possible. If you heart rate is
over 125 at the end of an exercise, record how long it takes to get below 125. If after three
minutes your heart rate has not returned to below 125, go ahead with the next activity.
Health-Related Component Circuits
ACTIVITY
TIME
Step Test
1 minute
Push-ups
1 minute
Sit-ups
1 minute
Sit & Reach
1 minute
Jogging
1 minute
Jump Ropes
1 minute
Bicep Curls
20
Dips (use bleachers)
20
Wall Jumps
1 minute
Partner Hamstring
Stretch
1 minute
Health-Related
Component
Heart Rate After
Station
Evaluation:
1. In what activities did your heart rate reach above 150? Why do you think that
occurred?
______________________________________________________________________________
______________________________________________________________________________
A heart rate of 135 – 150 is considered good for weight management (average for you). This
zone helps individuals lose weight because the body uses fat more efficiently.
2. In what activities did your heart rate stay below 120? Why do you think that occurred?
______________________________________________________________________________
______________________________________________________________________________
3. In what activities did your heart rate stay between 135 and 150? Why do you think that
occurred?
______________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Training Principles to Improve Fitness
The FITT Principle
A fitness plan is somewhat like a recipe. In a recipe, you need the right type and
amount of ingredients. You also need to cook the recipe for the right amount of time for best
results. In exercise, the FITT Principle is used to ensure the best chance for success in gaining
health benefits. The four key parts of an effective exercise program to improve fitness can be
summarized by the FITT Principle, which is frequency, intensity, time, and type of exercise.
Follow the FITT Principle for implementing, improving, and maintaining fitness.
F
Frequency of
exercise
I
Intensity of
exercise
T
Time of exercise
T
Type of exercise
How
often
Refers to the number of times a week a person engages
in physical activity. IF a person does not exercise often
enough, they do not receive as many health benefits. If a
person exercise too often, they can increase the
possibility of injury
Refers to the intensity of a given exercise period
How
hard
How
Refers to the duration of a single workout or the number
long
of repetitions
Which Refers to the particular type of exercise performed
exercises
FITT Activity Chart –Focus on Frequency
Activity
Date
1. What was the frequency of your workouts during class this
week?________________________
2. What was the frequency of your workouts outside of class this week? List activities ___
______________________________________________________________________________
______________________________________________________________________________
3. To improve your overall health what should the frequency of your workouts be
throughout a week? Why?__________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
FITT Activity Chart – Focus on Intensity
Activity
Date
Heart Rate
1. What activity generated the highest heart rate? Why? __________________________
________________________________________________________________________
________________________________________________________________________
2. Which activity generated the lowest heart rate? Why? ___________________________
________________________________________________________________________
3. What is the relationship between your heart rate pulse and intensity? _______________
______________________________________________________________________________
______________________________________________________________________________
Determining Intensity: Using Maximum Heart Rate
Heart Rate can be used to determine exercise intensity because of the direct relationships
between heart rate and percent of appropriate cardiovascular capacity. One of the most
important features of a cardiovascular workout is making sure that you are training at the
appropriate heart rate. When a person’s heart rate is at 50% - 85% of their maximum, they are
exercising at an appropriate intensity to gain the cardiovascular health benefits that come with
aerobic exercise.
What Is an Individual’s Maximum Heart Rate? Maximum heart rate is best determined form a
progressive, maximal exercise test. However most individuals will not have had a maximal
exercise test, nor will they have the resources to have this type of test performed. I this case,
individuals can estimate their maximum heart rate (HR max) using this simple formula:
220 – Age = HRmax
Example: The HR max of a 20-year old would be
220-20 = 200 BPM
Once you have determined your maximum heart rate that number is used to calculate your
target heart rate during a workout. There are different formulas used to determine appropriate
exercise heart rate zones. On the next page you will use the chart to calculate your own Target
Heart Rate Zone.
Determine Your Own Personal Target Heart Rate Zone Formula
Calculate your own target heart rate zone by using the formula below. Then add those
two numbers in the Putting It All together Chart.
Your Age
-
Your Maximum Heart
Rate
=
Your Resting Heart Rate
-
Answer
=
Percent of Intensity
X
Answer
=
Your Resting Heart Rate
+
Your HR for Aerobic
=
Low End of THR
220
High End of THR
0.60
0.85
220
TO
Intensity Activity
The purpose of this activity is to look at one component of the FITT Principle, intensity. You will
be able to see how hard your heart is working during different activities. A heart rate monitor
will be sued to get the most accurate information. Perform each activity in the order shown.
Allow two minutes of recovery time between each activity. Walk very slowly during recovery
time. Press the lap button at the beginning of any new activity or the beginning of each
recovery time.
For example: Stand, walking, job, jump, sprint.
List your activities:
Make a dot to indicate the average heartbeat for each activity. Connect the dots in a line graph
so you can visually see your intensity (how hard you were working). Round your actual number
up to the nearest number. Do not place a dot on this chart for the recovery time between each
activity, since you will want to only see your actual working intensity.
Heart
Rate
200
195
190
185
180
175
170
165
160
155
150
145
140
135
130
125
120
115
110
105
100
95
90
85
80
75
70
1
2
3
4
5
6
7
8
Types of Cardiovascular Fitness
How well do your heart and lungs to their job? Moderate to high levels of cardiovascular
fitness have been shown to increase life expectancy, reduce the risk of cardiovascular disease,
and improve functional health. Many different types of activities promote cardiovascular
fitness, such as fast walking, hiking, jogging, dancing, swimming, and specifically designed
fitness activities (aerobic, spinning, etc.). In addition to shoes, there are other exercise
regiments that may improve an individual’s cardiovascular endurance.




Continuous activities include aerobic activities, which mean activities that can be
sustaind over a period of time with oxygen.”
Interval activities include physical activity that purposely alternates or differs in
intensity levels. Activities typically alternate between aerobic (with oxygen) and an
anaerobic (without oxygen) activity.
Speed Play Training is similar to interval activities but with the terrain (outside land
such as trails, hill, jumping creeks, etc.) influencing the intensity level.
Circuit Training combines continuous aerobic activities with flexibility and muscular
strength and endurance.
Continuous Aerobic activities
Continuous activities include aerobic activities. These are activities that can be
sustained over a period of time “with oxygen.” An example would be jogging for 30 minutes.
The individual would be able to talk and not feel “winded” while performing this activity. His or
her heart rate would be in the Target Heart Rate Zone.
Extended aerobic activity promotes the brain’s release endorphins (en-DOR-fuhnz).
These chemicals produce feeling of pleasure. You experience less fatigue and a sense of
renewed energy.
Interval Training
Aerobic Versus Anaerobic Work
Many physical activities and sports are part aerobic and part anaerobic. For example, tennis is
played more or less continuously over a sustained period of time, which works the heart and
lungs (aerobic). The sport also involves short burst of intense activity-for example, sprinting
and hitting the ball hard (anaerobic) mixed in with short rest periods. One of the best ways of
achieving both types of activity at once is through interval or Speed Play training.
Interval activities include physical activity that purposely alternate or differ in intensity levels.
Activities typically alternate between an aerobic (with oxygen) and an anaerobic (without
oxygen) activity. Anaerobic activities are short bursts of activity done in the “absences of
oxygen.” Examples include sprints where the individual runs fast for a short distance such as a
40-,50-, or 100- yard dash.
Speed Play Training is similar to interval activities but with the terrain (outside land such as
trails, hills, jumping creeks, etc.) influencing the intensity levels. Many cardio machines such as
treadmills or spinning bike workout simulate Speed Play training in an indoor environment.
Advantages of Interval and Speed Play Training
For individuals just starting out, interval training has several advantages over activities and
exercises that are exclusively aerobic or anaerobic. Training allows you to work at higher
intensities for longer periods of time than you otherwise could in a continuous manner. By
increasing intensity levels for short periods of time during your workout, you allow your body to
burn more calories than it would working at a constant intensity level. It also increases your
ability to work at higher intensities.
Interval Training Activity
The purpose of this activity is to combine aerobic and anaerobic activities so you can determine
what happens to your heart rate during interval training.
1. Perform a 5-10 minute warm-up and dynamic stretch.
2. Perform four laps around the track; sprint the straightaway and walk the curves.
3. Perform a 4-5 minute cool-down and stretch.
Activity
Heart Rate
Recovery Time
Below/In/Above
THZ?
Evaluation:
1. What is the difference between interval or speed play training? ___________________
________________________________________________________________________
________________________________________________________________________
2. How do you think your heart rate would have changed if you had done a similar workout
in the mountains? _________________________________________________________
________________________________________________________________________
3. What are the similarities between interval and speed play training? ________________
________________________________________________________________________
________________________________________________________________________
Circuit Training
Circuit training for cardiovascular fitness combines continuous aerobic activities with flexibility
and muscular strength and endurance activities. It is an excellent way to simultaneously
improve cardiovascular fitness, mobility, strength and stamina. Circuit training uses a group of
6-10 strength or stretching exercises that alternate continuous aerobic activities. Each strength
or stretching exercise is performed for a specified number of repetitions or for a prescribed
time period before moving onto the next exercise. The exercises within each circuit are
separated by brief rest intervals.
Example Cardiovascular fitness activity:
30 seconds of crunches/sit-ups
2 minutes moderate jog (stay in THR zone)
30 seconds of push-ups
2 minutes of jump rope (stay in THR zone)
Circuit
#
1
2
3
4
5
6
7
8
9
10
Cardiovascular Circuit Activity
Activity
Time
Heart Rate
Graph your highest heart rate during the activity phase so you can visually see your intensity
(how hard you were working). Roundup your actual number to the nearest number.
Circuit
1
2
3
4
5
6
7
8
9
10
200
195
190
185
180
175
170
165
160
155
150
145
140
135
130
125
120
115
110
105
100
95
90
85
80
75
70
Evaluation:
1. List activities you were in your target heart rate zone? ___________________________
________________________________________________________________________
________________________________________________________________________
2. What activities if any generated over 180 BPM? _________________________________
________________________________________________________________________
Types of Strength
Muscular strength and endurance is a way to build and tone your muscles through
resistance training. Resistance, strength, or weight training is a program of exercises designed
to increase an individual’s ability to resist or exert force. Resistance training may involve
weights, elastic bands, other fitness equipment, or your own body weight.
The common definition of strength is the ability to exert a force against a resistance.
The strength needed for a sprinter to explode from the blocks is different from the strength
needed by a weight lifter to life a 200-pound barbell. This difference shows that there are
different types of strength. The classifications of strength are as follows.
Strength
Muscular Strength
Muscular Endurance
Definition
The greatest force
that is possible in a
single maximum
contraction
The ability to express
force many times
over
Example
Lift/bench 300
pounds one time
Generally Used
Weight machines and
free weights
Perform 50 sit-ups
without stopping
Own body weight,
light weights,
resistance bands, etc.
The term repetition is more commonly referred to as a rep. This is on e completion of
an activity or exercise. A rep consists of lifting a weight and returning it to the starting position.
A set is a group of consecutive reps for any exercise. For example, if you perform ten
push-ups, one right after the other, you have done one set of ten reps. In a typical workout,
you will perform several sets of different exercises.
A muscle group or body area is the part of the body that is the primary target for a
specific exercise. Six different muscles groups are typically worked. They are the arms,
shoulders, back, bchest, abdominals, and legs.
Muscular Endurance Activity
The purpose of this activity is to experience two of the three classifications of strength.
You may use a heart rate monitor to determine what happens to the heart rate for each type of
exercise. You will record your average heart rate for each exercise.
Examples:
 Jump rope (three sets of 30 seconds with 30 second rest)
 Crunches (12 reps, three sets, with 30 seconds rest)
 Wall jump (12 reps, three sets, with 30 seconds rest)
Heart
Rate
200
195
1
2
3
4
5
6
7
8
190
185
180
175
170
165
160
155
150
145
140
135
130
125
120
115
110
105
100
95
90
85
80
75
70
Activity
Evaluation:
ADD ?’s
FITT Principle for Muscular Strength and Endurance
There are many considerations and variations for frequency, intensity, duration, and
type when you consider muscular strength and endurance. Do you want to develop strength or
muscular endurance? Do you want to use weights and machines, or do you want to use your
own body weight, resistance bands, medicine balls, or other weighted equipment? How many
reps or sets will your perform? Your personal goals will influence the FITT principle.
Beginner
F
Frequency of
Exercise
How often
Intermediate
to High
Intensity of
exercise
How Hard
T
Time of
Exercise
-How many
reps
-How many sets
-How much
time between
sets
T
Type of
Exercise
I
Beginner
Intermediate
to High
2-3 days per week
Full-body workout of all 6 body
areas
48-72 hours of rest in-between
workouts
4-5 days per week; often perform
split workouts (example: Monday
and Thursday, work chest,
shoulders, triceps, abdominals;
Tuesday and Friday, work back, legs,
biceps)
48-72 hours of rest in-between
workouts
60% - 70% of maximum strength
70% - 90% of maximum strength
1 – 3 sets
30 sec to 1
8 – 12 repetitions
minute
Endurance – 12 to
30 sec to 1
20+
reps
2
–
3
sets
minute
Intermediate
to High
Strength – 2 to 6
2 to 5
Reps 3 – 5 Sets
minutes
Which Exercises Weight machines, free weights, resistance tubing,
medicine ball, own body weight
Beginner
Exercise Bands
Exercise bands are small, lightweight, and less expensive than bulky weights, yet they
achieve the same results. They are able to provide resistance throughout the entire movement.
Insert Diagram from page 87
Exercise Bands Activity
The goal of this activity is to use exercise bands for resistance training and learn some of
the muscles in the body. You are also going to try and stay in your Target Heart Rate Zone.
If your heart rate drops below 145 beats per minute, perform some type of aerobic
activity such as jogging, knee lifts, or jumping jacks instead of resting for 30 seconds between
sets.


Repeat each exercise 8 – 12 times for 2 sets, 30 seconds between sets.
Hold extensions for 2 counts, then slowly return to starting position.
If in standing position, keep legs shoulder-weight apart and abdominals tight.
This is an example of exercises. Perform a warm-up and dynamic stretch before resistance
exercise. Perform a warm-up and cool down after resistance exercise.
Insert 88-89-90 Diagram
Insert goal form and structured training session
FITT Principles for Flexibility and Warming Up
FITT Principle for Flexibility
F
Frequency of
Exercise
How Often
I
Intensity of Exercise
How Hard
T
Time of Exercise
How Long
T
Type of Exercise
Which
Exercises
Minimum two to three times a week
Best to do some stretching daily
You should stretch to the point where you feel
tension, not pain
15 – 30 minutes total
Static stretches of warm muscles; 20-60 seconds,
three sets
After warm-up: dynamic stretch, prepares body
for exercise
After cool down: static stretch, most
improvement gains for flexibility
The most significant influence on your flexibility is an active or inactive lifestyle. As you
increase or continue your physical activity, your muscles and connective tissues stay elastic. If
you decrease your physical activity, your muscles and connective tissues lose elasticity. If you
remain inactive, you will also add body fat, which further limits flexibility. A moderate to high
level of flexibility is important for efficient physical movement. You need to stretch a minimum
of two to three times a week.
The balance between muscular strength and flexibility is very important. If you have
muscular imbalance, a condition in which one muscle group becomes too strong in relation to a
complementary group, you are more prone to pain or injury. This may also occur in someone
who is hyper-flexible, which is an excessive amount of flexibility.
Note: Stretching should not be painful. Pain means something is wrong!
FITT Principle for Warming Up
Stretching is not warming up. It is an important part of warming up, however. Warming
up literally the process of warming up your core body temperature.
It is very important that you perform the general warm-up before you stretch. Cold
muscles do not stretch very well, so it is not a good idea to attempt to stretch before your
muscles are warm. Warm muscles that are stretched are less likely to be injured.
When possible, the warm-up exercises should involve large muscle groups that will be
used during activity. A complete warm-up and dynamic stretch can typically be performed in
five to ten minutes.
Since warm-ups are so important before dynamic stretching and working out, it is
important to know how to warm up. A warm-up is any low-intensity, continuous activity that
warms up the body. Walking jogging, cycling, and slow rope jumping are commonly used.
Other activities might include dribbling a basketball or soccer ball, calisthenics, and low-level
tag or other games.
After a warm-up, a dynamic stretch is performed to prepare the body for the workout.
Dynamic stretching consists of controlled leg and arm movements that take you gently to the
limits of your range of motion.
Increasing Flexibility
In general, flexibility helps to improve quality of life. Flexibility or lack of flexibility is one
of the first things you notice in an older individual. If they have remained active, you might say
they have a lot of energy. If they have remained inactive, they move very stiffly due to lack of
flexibility. If you were to look out the window and see someone in the distance walking, you
may be able to tell if you are older simply by the way they move.
Inflexible individuals may have trouble tying their shoes, or turning their head to see if a
car is coming, or getting in and out of a car. They are certainly more prone to injury.
The best time to increase flexibility is when the muscles are the warmest and most
pliable. This is typically after the workout and during the cool down phase.
Cooldown
A proper cooldown is an essential part of any post-exercise routine and can aid in your
physical recovery and preparation for the next workout session. There are several benefits that
come with performing cooldown exercises following a cardiovascular, muscular strength, or
endurance conditioning session.
An appropriate cooldown will:
 Slow the body’s systems down, in a controlled manner, form the high performance
levels demanded during an activity to normal levels found at rest.
 Help flush out metabolic waste products that can negatively affect muscles function and
performance if they are not removed from the body.
 Reduce the potential for delayed onset of muscles soreness
 Reduce the chances of dizziness or fainting caused by the pooling of venous blood at the
extremities
 Assist in maintaining or increasing the flexibility or range of motion of various
components of the musculoskeletal system.
Performing a light to moderate intensity exercise will help the body to cool down and
rid itself of metabolic waste products. The amount of time and an individual should spend
cooling down is dependent on the individual and the intensity of the exercise. However,
research indicates that a good average is to exercise at a light intensity for approximately
five to ten minutes or longer after an intense workout.
Static stretches are most appropriate as the end phase of the cooldown as they help
muscles to relax and increase their range of movement. In general, in static stretching, you
stretch slowly, smoothly, and in a sustained fashion to the farthest point, and then hold the
stretch for 20-60 seconds. They are performed in a pain-free range and repeated two to
three times for each muscle group.
Since the cool down and static stretching steps are often overlooked, it is important to
know how to cool down. Both the cool down and the warm-up begin with a low-intensity
continuous activity that reduces the heart rate. Walking and slow jogging are commonly used.
Proper Warm-up and Cooldown with Stretching
Many individuals just want to go play their game or perform their activity. As a result,
injuries often occur during the activity because the person did not warm up properly.
Maybe you have seen someone hit the ball, and on their way running to first base, they pull
their hamstring. That is because the muscle was not warm and could not perform the
stretch that was required in the movement.
You have also seen individuals finish their sport or activity and not take the time to cool
down or stretch. They may have felt dizzy or light-headed because blood pooled in their
legs. Skipping the cooldown or stretch period also leads to muscle soreness that may linger
for a few hours or days after the activity. Someone who skips these steps may also lack
flexibility. Contracting their muscles over and over during activity caused them to shorten.
If an individual does not take the time to stretch, these muscles will not be stretched back
out. They will have missed the opportune time to improve their flexibility.
Most people know the workout sequence:
Warm-up (5-10 minutes)
 Phase 1: Low-intensity exercises, to warm up the body
 Phase 2: Dynamic stretching, controlled leg and arm movements that take you
gently to the limits of your range of motion.
Workout (20 – 60 minutes)

Cardiovascular activities and/or muscular strength and endurance activities
Cooldown (5 – 10 minutes)
 Phase 1: Low-intensity exercises, to allow the heart rate to slow down and the body
to begin cooling
 Phase 2: Static stretching; stretch slowly, smoothly, and in a sustained fashion to the
farthest point. Then hold the stretch (20-60 seconds in duration).
Developing a Proper Workout Activity
You have experienced several workouts before. The purpose of this activity is to
develop your own proper workout. Use your heart rate monitor to examine your heart rate to
determine when it is safe to stretch before and after your workout.
Remember, your heart rate should be close to 125 BPM to perform your dynamic
stretch after low-intensity activities. Your heart rate should be under 125 BPM to perform the
static stretches after your initial cooldown. You want to stay in your target heart rate (THR)
zone during the cardio workout phase.
Insert: goal, structure cardio workout with completed muscle training session