PPL 10M

Fitness Appraisal

DescriptionStudents will be able to describe how each health-related fitness component can be improved.

Students will appraise their own fitness levels using a variety of fitness appraisal techniques.

Overall Expectationsdemonstrate improvements in personal health-related physical fitness

use appropriate decision-making skills to achieve goals related to personal health

demonstrate knowledge of guidelines and strategies that enhance participation in recreation and sport activities

Specific Expectationsmonitor exercise intensity (e.g., using a manual or computerized heart-rate monitor, breath sound check, talk test)

describe the benefits of each health-related fitness component and its relationship to active living

Aerobic FitnessAero – with airMain source of fuel – fatTraining effect – 20 min or longerMonitor Intensity

Zone 1 (50% MHR) to Zone 2 (60% MHR)Talking

Anaerobic ActivitiesAnaerobic – without oxygenSupply oxygen + glycogen (fuel)Intensity – Zone 3 (70%) to Zone 4 (100%MHR)Lactic Acid – residual from reaction of heat, oxygen, glycogen (analogy of auto engine)Time

up to 10 seconds Lactic acid carried away (Alactic)Over 10 seconds – 2 min Lactic acid build up (Lactic)

Cardiorespiratory ActivitiesAerobic – list three types of activitiesAnaerobic Alactic – list three types of activitiesAnaerobic Lactic – list three types of activities

Monitoring Intensity Heart Rate MonitorPulse – carotid artery (6 sec) x 10 = bpmTalkingBreathing rate – gentle vs huffing

Heart Rate TerminologyResting heart rate (RHR)

A measure of heart beats per minute when the body is completely at rest, such as in the morning right out of bed.

Exercising heart rateA measure of heart beats per minute when the body is exercising.

Recovery Rate (HRR)The ability to slow the heart rate after exercise.

Target Heart Rate (Karvonen)

The mathematical formula that uses maximum heart rate minus resting heart rate to determine target heart rate.Below is an example of the Karvonen formula for a 15 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

Target Heart Rate cont’d220 - 15 (age) = 205205 - 65 (resting heart rate) = 140140 * 65% (low end of heart rate) OR 85% (high end) = 91.0 OR 119.091.0 + 65 (resting heart rate) = 156 119.0 + 65 (rhr) = 184The target heart rate zone for this person would be 156 to 184

Factors Which Effect Heart RateSmokingStressBodyweightGeneticsDiseases – ie. diabetes

F.I.T.T.Frequency – how oftenIntensity – how hardType – the type of activity (C, ME, MS, F)Time – how long are you working

Training EffectMinimum of 3 sessions per weekVariables will improve conditioning

F – add another dayI – light, medium, hard (zone 1 to zone 5)T – another exercise (bike vs run vs ski)T – longer or shorter amount of time

Fitness AppraisalsCardiorespiratory Test – Legere Beep TestMuscular Strength – Hand Grip DynamometerMuscular Endurance – Push Ups, CrunchesFlexibility – Sit and Reach

Muscular Strengthis the ability to exert maximum force, usually in a single repetition

List 3 benefits of muscular strength:

Muscular EnduranceA combination of strength and endurance. The ability to perform many repetitions against a given resistance for a prolonged period.

List 3 benefits of muscular endurance.

FlexibilityAbility for action to occur around a joint with a full range of motion.List 3 benefits of flexibility.