THE SIX FITNESS CATEGORIES THERE ARE SIX (6) BASIC FITNESS CATEGORIES: 1. 2. 3. 4. 5. 6. FLEXIBILITY MUSCULAR STRENGTH MUSCULAR ENDURANCE CARDIOVASCULAR FITNESS BODY COMPOSITION STRESS MANAGEMENT Target Heart Rate 3 Things You Should Know Your Target Heart rate is the rate your heart should beat… DURING EXERCISE! When exercising or beginning an exercise program, it’s important to know what the F.I.T.T. Principle is… F = FREQUENCY (How Often…) I = INTENSITY (Measured by Heart Rate!) T = TIME (How Long do you Go) T = TYPE (What type of Exercise you do) You should always have two (2) fitness goals: Long Term Goals & Short Term Goals WHAT ARE S.M.A.R.T. GOALS? S = Specific M = Measurable A = Appropriate R = Realistic T = Timely How Many Players… How Many Players Start a Basketball Game for One Team? 5 TENNIS In Tennis, If the Score is Tied at the Third Point it is Called… DEUCE Computing Your THR Zone The purpose is to identify a target heart rate zone which is a safe and comfortable level of overload (exercise) that should be maintained to achieve a training effect. Now, study the example on your worksheet and then complete this activity. Computing Your THR Zone EVERYONE (Young or Old) starts at 220! Next, subtract your Age & Total. This is your MAXIMUM HEART RATE! Next, find your Resting HR on either your Carotid Artery (Neck) or your Brachial Artery (Wrist) and subtract it from your Resting Heart Rate & Total it. Next, multiply that number by 60% or .60. This is your lower limit (inactive) score. Now add your Resting HR. Next , do the same thing only multiply by 90% or .90. This is your upper limit (very active) score. Computing Your THR Zone At the bottom, total your Lower Limit Column and your Upper Limit Column. These two (2) numbers equal your Target Range or Zone. When you exercise, your Heart Rate should be somewhere in between those numbers for you to receive benefit.