exercise

ExerciseExercise

Resting Heart RateResting Heart Rate

• at rest (?)

• Carotid or radial

• For one minute

• RHR

Maximum Heart RateMaximum Heart Rate

• Highest heart beat total that your heart can safely exercise.

• 220 – age = ?

• MHR

Target Heart RangeTarget Heart Range

• Heartbeat range that the heart can exercise most effectively.

• MHR x .60 = ? (Low end)

• MHR x .80 = ? (High end)

• THR

RecoveryRecovery

• Amount of time it takes the heart to return to close to Resting Heart Rate

• The more time it takes, the less exercised your heart is.

Aerobic ExerciseAerobic Exercise

• Exercises that require the burning of fats and oxygen.

• Long duration activities

• Heart beat remains in the THR for extended periods of time.

• Examples:

Anaerobic ExercisesAnaerobic Exercises

• Exercises that require the burning of carbohydrates with little or no oxygen.

• Short duration activities.

• Heart beat will increase and decrease rapidly, but not remain in the THR.

• Examples:

PrinciplesPrinciples

• Frequency– How often?– Determined by days

– Recommended amount of time is - everyday.

• Intensity– How hard?– Determined by time,

distance, or repetitions.

– Recommended amount is to be within 60% to 80% of max.

PrinciplesPrinciples

• Time– How long?– Determined by

minutes per session

– Recommended amount of time is 60 minutes per day.

• Type– What?– Determined by your

personal interests, season, part of the country, etc.

PrinciplesPrinciples

• Overload– Work out that exceeds

your normal demand

– Helps avoid injuries

• Progression– Begin slowly and

increase gradually

– Helps avoid injuries

Health ComponentsHealth Components

• Body composition– Way to measure your body fat.– Amount of body fat a person has stored on

them.

– Male: 14-25%– Female: 21-31%

Health ComponentsHealth Components

• Cardiovascular Endurance– Fitness of the heart, lungs, and blood vessels.– Burns fat and uses oxygen– Aerobic or Anaerobic ?– Examples:

Health ComponentsHealth Components

• Muscular Strength– Amount of force a muscle can exert to push,

pull, or lift.– Short duration– Low Repetitions and High Weight– Aerobic or Anaerobic ?– Examples:

Health ComponentsHealth Components

• Muscular Endurance– ability of the muscles to work for long periods

of time without tiring.– High Repetitions and Low Weight– Aerobic or Anaerobic ?– Examples:

Health ComponentsHealth Components

• Flexibility– Ability to use the joints fully.– Stretching – Aerobic or anaerobic ?– Examples:

Skill ComponentsSkill Components

• Agility:

• Balance:

• Coordination:

• act of moving your whole body from place to place with quick changes of directions.

• act of putting together several patterns of movement

• the ability to maintain equilibrium while stationary or

moving

Skill ComponentsSkill Components

• Power:

• Reaction Time:

• Speed:

• combination of strength and speed.

• plyometrics

• the time divided by distance

• the ability to respond quickly to a stimuli.