


Q: How do you estimate your maximum heart
rate?
A: Subtract your age from 220.
After you find your max HR, calculate your
target HR zone by calculating 60 percent and
85 percent of your maximum.
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a

EXAMPLE: For a 15 year old: 220-15=205

To estimate “target heart rate zone”


Max HR x 60%
205 x 0.60 = 123
◦ Low end of the target HR zone


Max HR x 85%
205 x 0.85 = 175
◦ High end of the target HR zone

123-175 Beats/Minute=Target HR Zone
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
 Use your index, second, and third fingers on the palm side of your
wrist, below the base of the thumb. Or, place the tips of your index
and second fingers on your lower neck, on the side of your windpipe.
 Press lightly until you feel the blood pulsing beneath your fingers.
 Count the beats you feel for 10 seconds. Multiply this number by six
to get your heart rate (pulse) per minute.
 Check your pulse: _______________ x 6 = ________________
(beats in 10 seconds)
(your pulse)
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
DEFINITION: Guidelines that help you set
up a workout routine to fit your goals and
fitness level
Help you get the most out of your exercise
program
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a


Refers to the number of times per
week you engage in physical activity
or exercise.
Key phrase to remember:
HOW OFTEN
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a


Refers to the difficulty or exertion
level of your physical activity or
exercise.
Key Phrase to remember:
HOW HARD
 Target Heart Rate
 220-Age
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a


Refers to the duration of a single
workout, usually measured in minutes
or hours.
Key phrase to remember:
HOW LONG
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a


Refers to the particular type of
physical activity or exercise you
choose to do.
Key phrase to remember:
WHAT KIND
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a


Exercise is planned, structured & repetitive
bodily movement done to improve or maintain
physical fitness.
2 main kinds of Exercise: Aerobic & Anaerobic
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a




Energy producing system within the
muscles that require oxygen
What does it look like? Vigorous,
rhythmical, sustained activity that improves
heart & lung function and body composition
Burns a lot of calories!
EXAMPLES:
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a




Energy producing system within the muscle
that is without oxygen
What does it look like? Short burst of speed
or power, high-intensity activities
Uses energy sources stored in the muscles
EXAMPLES:
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
5 Components of Health-Related Fitness





Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
The ability of the heart, blood
vessels and lungs to supply
enough oxygen to the body during
long periods of physical activity
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Frequency
◦ 3-5 times per week
 Intensity
◦ 60-85% of target heart rate zone
 Time
◦ 20-60 minutes per session
 Type
◦ Any aerobic activity that increases
heart rate

PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Running/Pacer
 Jumping Rope
 Soccer
 Ultimate Football
 Biking
 Dancing
 Lance Armstrong-Tour de France
◦ http://www.youtube.com/watch?v
=FXPXHK7I1iQ

PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
The ability of a muscle or
muscles to push or pull with
its/their total force
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Frequency
◦ 2-4 times per week
 Intensity
◦ Heavier weight with less repetitions
 Time
◦ 30-60 minutes per session
 Type
◦ Anaerobic activities such as weight
room

PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Weights -Max lifting
◦ Squats
◦ Deadlift
◦ Bench Press
 Push-ups
 Pull-ups
 World’s Strongest Man
http://www.youtube.com/watch?v
=7mqSqwGJAMg

PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
The ability of muscles to work
hard over a long period of time
without becoming tired
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Frequency
◦ 2-4 times per week
 Intensity
◦ Light weights, numerous reps
 Time
◦ 30-60 minutes per session
 Type
◦ Any activity allowing muscles to
perform a physical task for a period
of time

PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Weights
 Running/jogging
 Swimming
 Cycling
 Pilates/Yoga
 Push-up & Curl-up tests
 Triathlons and Decathlons
 Ironman Race
◦ http://www.youtube.com/watch?v
=WEoSdRvJQ0Q

PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
The muscles’ ability to move a
joint through a full range of
motion

Benefits of good flexibility:
◦ Improved Performance
◦ Decreased Injury Risk
◦ Reduced Muscle Soreness
◦ Improved Posture
◦ Reduced Risk of Low Back Pain
◦ Increased Blood and Nutrients to Tissues
◦ Improved Muscle Coordination
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Dynamic Stretching
 Static Stretching
 Pilates
 Yoga
 Gymnastics
 Gabby Douglass
◦ http://www.youtube.com/wa
tch?v=bmWICdhvyJw&feature
=relmfu

PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Frequency
◦ Daily stretching
 Intensity
◦ Stretch muscles and hold beyond its
normal length at a comfortable
stretch
 Time
◦ Hold each stretch 10-15 seconds;
stretch 15-30 minutes daily
 Type
◦ Stretching allowing full range of
motion

PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
The combination of fat
mass and fat-free mass,
including bones, muscles,
organs and water
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5


Too Little:
◦ Linked to problems with healthy functioning
◦ Can lead to problems with reproduction in
women.
Too Much:
◦ Increases the risk of many diseases,
including type 2 diabetes, high blood
pressure, stroke, heart disease, and certain
cancers.
Can be measured in different ways
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Body Mass Index (BMI)
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Hydrostatic/Underwater Weighing
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Skinfold Caliper Test
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a

Set challenging but realistic goals
Choose exercises to best help you reach your goals
Begin exercising at a comfortable level
Do a variety of exercises

Follow the Training Principles:



◦
◦
◦
◦
◦
◦
Principle of Warm up
Principle of Cool down
Principle of Specificity
Principle of Overload
Principle of Progression
Principle of Fitness Reversibility
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a
Warm-up
Specificity
A workout should
include a specific
type of exercise to
gain the desired
fitness benefit
5-10 minutes of easy
exercise to warm and
stretch muscles &
increase blood flow
TRAINING
Overload
Workout must
include exercise
beyond what is
usually done to gain
additional fitness
benefits
PRINCIPLES
Fitness Reversibility
Progression
Fitness Benefits are
lost when training
stops
Amount and intensity
of exercise in a
workout must be
increased gradually
Cool-Down
5-10 minutes of reduced
exercise to help the
heart rate & breathing
rate, temperature, &
circulation return to
normal
PE Standards 9.1, 9.3, 9.5
Health Standard 9.2a