210 likes | 360 Vues
BELL WORK. Do you have any fitness goals and if so what are they? What are you currently doing to achieve those goals?. REVIEW. What are the four measures of fitness? HEART AND LUNG ENDURANCE MUSCLE STRENGTH AND ENDURANCE FLEXIBILITY BODY COMPOSITION
E N D
BELL WORK Do you have any fitness goals and if so what are they? What are you currently doing to achieve those goals?
REVIEW What are the four measures of fitness? HEART AND LUNG ENDURANCE MUSCLE STRENGTH AND ENDURANCE FLEXIBILITY BODY COMPOSITION What are the 3 ways we talked about to determine body composition? Hydrostatic, skin fold, and bmi
REVIEW How many calories do you need to burn to lose 1 lb? -3500 How do you lose weight? Burn more calories than you consume!
PHYSICAL ACTIVITY AND FITNESS SETTING FITNESS GOALS
OBJECTIVES • identifyfactors to consider when choosing activities and exercises. • explainthe parts of the FITT principle. • developwarm-up and cool-down techniques for preventing injuries.
IDENTIFYING FITNESS GOALS Your goals should include strategies that will help you improve and maintain all three sides of your health triangle
CHOOSING ACTIVITIES AND EXERCISES Personal tastes and the specific equipment requirements of an activity are factors to consider when choosing activities and exercises.
CREATING A SCHEDULE Questions to consider when developing a schedule What do you want to accomplish by working out? How many days will you work out? How long will you work out for? Will your workouts conflict with anything? What exercises do you want to do? What equipment will you need and do you have access to it?
CREATING A SCHEDULE USE THE FITT PRINCIPLE TO HELP BUILD YOUR SCHEDULE. FITT PRINCIPLE F- FREQUENCY- how often do you work different muscle groups I- INTENSITY- how hard you work different muscle groups T- TIME- a measure of how long you spend per session T- TYPE- the type of activity you choose to do.
CREATING A SCHEDULE Once you have answered those questions you need to put your plan in writing. You want to keep a exercise log of what you are doing to track your progress.
MONITORING YOUR HEART RATE During exercise, there are two heart rate measures to take. They are resting heart rate and target heart rate.
RESTING HEART RATE resting heart rate The number of times your heart beats per minute when you are relaxing
TARGET HEART RATE target heart rate The range of numbers between which your heart and lungs receive the most benefit
FINDING YOUR TARGET HEART RATE SUBTRACT YOUR AGE FROM 220 MULTIPLY THE RESULTING NUMBER BY 0.6 AND AGAIN BY 0.9 THE RANGE OF NUMBERS BETWEEN THE TWO PRODUCTS REPRESENTS YOUR TARGET HEART RATE. EXAMPLE 220-13=207 207*0.6=124 207* 0.9= 186 TARGET HEART RANGE FOR 13 YEAR OLD 124-186
TARGET HEART RATE What do those numbers mean? 124-186 means for your age your heart is working at 60%-90% capacity. Example if you were working out and you checked your heart rate and you were at 130 that tells me either you are not working hard enough or the exercise is to easy. By monitoring your heart rate you can maximize your workouts.
WARMING UP AND COOLING DOWN Every exercise should begin with a warm-up and end with a cool-down. warm-up A period of low to moderate exercise to prepare your body for more vigorous activity cool-down A period of low to moderate exercise to prepare your body to end a workout session
WARM UP SHOULD LAST AROUND TEN MINUTES SHOULD INCLUDE LIGHT AEROBIC EXERCISE TO GET THE BLOOD FLOWING SHOULD BE FINISHED WITH DYNAMIC STRETCHING.
COOL DOWN COOL DOWNS SHOULD LAST TEN MINUTES SHOULD INCLUDE STATIC STRETCHING NEED TO COOL DOWN TO RETURN BLOOD CIRCULATION AND BODY TEMPERTURE TO NORMAL
QUESTIONS TO ANSWER IN JOURNAL 5 PTS • What is the F.I.T.T. principle? • Define resting heart rate? • Define target heart rate? • A warm up should include what? • Calculate your target heart rate?