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Target Heart Rate

Target Heart Rate. 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. . Target Heart Rate . EXAMPLE: For a 15 year old: 220-15=205

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Target Heart Rate

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  1. Target Heart Rate • 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

  2. Target Heart Rate • 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

  3. Target Heart Rate: Finding Your Heart Rate/Pulse • 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

  4. The F.I.T.T. Principle/Formula • 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

  5. FREQUENCY • 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

  6. INTENSITY • 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

  7. TIME • 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

  8. TYPE • 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

  9. Physical Fitness Body’s ability to perform activity and to meet the demands of daily living while being energetic and alert. • 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

  10. AEROBIC • 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! AEROBIC EXERCISE PE Standards 9.1, 9.3, 9.5

  11. ANAEROBIC • Energy producing system within the muscle that is without oxygen • What does it look like? Short-lasting, high-intensity activity • Uses energy sources stored in the muscles • Examples include: • Weight Lifting, Sprints, Interval training ANAEROBIC EXERCISE PE Standards 9.1, 9.3, 9.5

  12. Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally. • Cardiorespiratory Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition 5 Components of Health-Related Fitness PE Standards 9.1, 9.3, 9.5

  13. Cardiorespiratory Endurance 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

  14. Cardiorespiratory Endurance • 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

  15. Exercises to Improve Cardiorespiratory Endurance • 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

  16. Muscular Strength The ability of a muscle or muscles to push or pull with its/their total force PE Standards 9.1, 9.3, 9.5

  17. Muscular Strength • 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

  18. Exercise to Improve Muscular Strength • 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

  19. Muscular Endurance The ability of muscles to work hard over a long period of time without becoming tired PE Standards 9.1, 9.3, 9.5

  20. Muscular Endurance • 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

  21. Exercise to Improve Muscular Endurance • 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

  22. Flexibility 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 PE Standards 9.1, 9.3, 9.5

  23. Exercise to Improve Flexibility • Dynamic Stretching • Static Stretching • Pilates • Yoga • Gymnastics • Gabby Douglass • http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu PE Standards 9.1, 9.3, 9.5

  24. Flexibility • 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

  25. Body Composition The combination of fat mass and fat-free mass, including bones, muscles, organs and water PE Standards 9.1, 9.3, 9.5

  26. Extreme Body Compositions • 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

  27. Body Mass Index (BMI) PE Standards 9.1, 9.3, 9.5

  28. Hydrostatic/Underwater Weighing PE Standards 9.1, 9.3, 9.5

  29. Skinfold Caliper Test PE Standards 9.1, 9.3, 9.5

  30. Creating a Fitness Plan: SMART Goals • 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

  31. Warm-up • 5-10 minutes of easy exercise to warm and stretch muscles & increase blood flow • Specificity • A workout should • include a specific type of exercise to gain the desired fitness benefit • Overload • Workout must include exercise beyond what is usually done to gain additional fitness benefits • Training • Principles • Fitness Reversibility • Fitness Benefits are lost when training stops • Progression • 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

  32. Nutrition: Words to Know • NUTRITION - is the science that studies how body makes use of food • DIET - is everything you eat and drink • NUTRIENTS - are the substances in food • CALORIES – See the next slide PE Standards 9.1, 9.3, 9.5

  33. What’s the deal with CALORIES? • A calorie is a unit of energy produced by food and used by the body • There are 3500 calories in a pound • Fat: 1 gram = 9 calories • Protein: 1 gram = 4 calories • Carbohydrates: 1 gram = 4 calories PE Standards 9.1, 9.3, 9.5

  34. 6 Essential Nutrients • Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need: • Carbohydrates • Protein • Fat • Vitamins • Minerals • Water PE Standards 9.1, 9.3, 9.5

  35. CARBOHYDRATES • Your body's main source of energy. • Most calories (55-60%) should come from carbohydrates. • Carbohydrates can be grouped into two categories: Simple and Complex. • Simple Carbohydrates = Sugars • Complex Carbohydrates = Starch & Dietary fiber.   PE Standards 9.1, 9.3, 9.5

  36. Main Sources of Carbohydrates • Grain products • Breads • Cereals • Pasta • Rice • Fruits • Vegetables PE Standards 9.1, 9.3, 9.5

  37. PROTEIN • Needed for growth; building and repair or body tissues • The “building blocks” of the body • Secondary energy source PE Standards 9.1, 9.3, 9.5

  38. Main Sources of Protein • 2 Kinds of Proteins: PE Standards 9.1, 9.3, 9.5

  39. FAT • 2 Types: Saturated and Unsaturated • Maintains skin and hair • Cushions vital organs • Provides insulation • Production and absorption of certain vitamins and hormones. PE Standards 9.1, 9.3, 9.5

  40. Main Sources of Fat • Animal-based foods • Meats • Milk products • Oils • Nuts • Peanut butter PE Standards 9.1, 9.3, 9.5

  41. VITAMINS • Help to regulate chemical reactions in the body.   • Vitamins cannot be made in the body, we must obtain them through the diet.     • Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose. • Vitamins come from a variety of sources • Eat a assorted & colorful diet! PE Standards 9.1, 9.3, 9.5

  42. MINERALS • Minerals are components of foods that are involved in many body functions.    • Minerals are not a source of energy and are best obtained through a varied diet rather than supplements. • Minerals come from a variety of foods PE Standards 9.1, 9.3, 9.5

  43. WATER • Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.  • Most of our body weight (60-70%) is made up of water.   • Drink at least 64 oz. per day • How do you know if you are drinking enough water? • Clear urine PE Standards 9.1, 9.3, 9.5

  44. Food Labels • Serving Size – The amount of food, such as 1 cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food. • What is the serving size for this food? • Answer - ½ Cup • How many serving are in this container? • Answer - 4 Servings • How many calories are in 1 serving of this food? • Answer – 90 Calories • How many calories are in 3 serving of this food? • Answer – 270 Calories • Using the Percent Daily Value • Low = 5% or less of the Daily Value • Moderate = 6%-19% of the Daily Value • High = 20% or more of the Daily Value PE Standards 9.1, 9.3, 9.5

  45. Nutrition Facts Quiz Directions: Analyze the nutritional value of this food. ALL nutrients with a percent daily value should be listed in the chart! PE Standards 9.1, 9.3, 9.5

  46. McDonald's Big Mac PE Standards 9.1, 9.3, 9.5

  47. Portion Distortion • A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. • A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk. • Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, sides of boxes, etc.— tells you the number of servings in the container. • Portions Quiz -20 Years Ago vs. Today PE Standards 9.1, 9.3, 9.5

  48. Myplate/Mypyramid Food Groups http://www.choosemyplate.gov/food-groups/ Mypyramid Blast Off Game PE Standards 9.1, 9.3, 9.5

  49. Eating Disorders • Eating Disorder – a psychiatric illness with specific criteria • Disordered Eating – refers to troublesome eating behaviors, such as restrictive dieting, bingeing or purging, which occur less frequently or are less severe than those required to meet the full criteria diagnosis for an eating disorder. PE Standards 9.1, 9.3, 9.5

  50. Anorexia Nervosa • Refusal to maintain weight that’s over the lowest weight considered normal for age and height • Intense fear of gaining weight or becoming fat, even though underweight • Distorted body image • In women, three consecutive missed menstrual periods without pregnancy PE Standards 9.1, 9.3, 9.5

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