exercise
DESCRIPTION
Exercise. Resting Heart Rate. at rest (?) Carotid or radial For one minute RHR. Maximum Heart Rate. Highest heart beat total that your heart can safely exercise. 220 – age = ? MHR. Target Heart Range. Heartbeat range that the heart can exercise most effectively. - PowerPoint PPT PresentationTRANSCRIPT
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.