Physical Fitness is defined as a State of Good Health

Cardiovascular Exercise Benefits:

The following benefits can be achieved through engaging in regular cardiovascular exercise:

          ·      The heart muscle becomes stronger

          ·      The heart beats at a slower rate when resting

          ·      The heart is able to squeeze a greater volume of blood out per contraction

          ·      Recovery after exercise is enhanced

          ·      The heart becomes more efficient and delivers more blood with less effort

          ·      The lungs become more efficient at delivering oxygen

          ·      Increased elasticity of the arteries thus improving circulation

          ·      Increased numbers of capillaries within muscles, improving circulation

          ·      Our blood volume increases, enabling greater uptake and delivery of oxygen 

                 to our bodies

          ·      Blood Cholesterol Levels decrease

          ·      Endorphins may be released causing us to feel happier and healthier

          ·      Muscles and joints become stronger

          ·      Increased calorie expenditure and higher metabolic rate

As a result of increased cardiovascular fitness the following effects on health may be observed:

          ·      Reduced risk of heart disease

          ·      Reduced risk of stroke

          ·      Favorable cholesterol levels

          ·      Reduced risk of blood clots

          ·      Maintain blood pressure at a healthy level

          ·      Reduced stress and depression

          ·      Increased ability to manage weight

     

Stretching and Flexibility Benefits:

          ·      Increases joint range of motion

          ·      Reduces muscle tension

          ·      Develops body awareness

          ·      Promotes increased circulation

          ·      You feel good

          ·      Increase length of the muscle-tendon unit

    

Strength Exercise Benefits:

          ·      Increased strength

          ·      Improved posture

          ·      Prevent injuries

          ·      Improve performance in sports and day-to-day activities

          ·      Maintain general health

          ·      Improve physical appearance

Your Pulse and Your Target Heart Rate

What is your pulse?

Your pulse is your heart rate or the number of times your heart beats in ( 1 ) one-minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise ( because more oxygen-rich blood is needed by the body when you exercise ). Knowing how to take your pulse can help you evaluate your personal fitness routine.

How to take your pulse


1.  Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe.  See illustrations below:

          

2.  Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.

3.  Use a watch with a second hand, or look at a clock with a second hand to count.

4.  Count the beats you feel for ( 10 ) ten seconds. Multiply this number by ( 6 ) six to get your heart rate ( pulse ) per minute.

Check your pulse:  ____________________  x 6 =  ____________________                 

                                      Beats in ten seconds                     Your Heart Rate

What is a normal pulse?
Age Group	Normal Heart Rate at Rest
Children  ( ages 6 – 15 )	70 - 100 beats per minute
Adults  ( age 18 and over )	60 - 100 beats per minute

What is maximum heart rate?


The maximum heart rate is the highest your pulse rate can get.

Target Heart Rate


You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate ( pulse ) is 60 percent to 80 percent of your maximum heart rate. Do not exercise above 85 percent of your maximum heart rate because there is a increase in risk and does not add any extra benefit to your workout.

When beginning an exercise program, you might need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it.

To find out if you are exercising in your target zone ( between 60 percent and 80 percent of your maximum heart rate ), stop exercising and check your 10 second pulse. If your pulse is below your target zone, increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

Below is a chart that will show you your head rate zones by percentage. You figure these out by taking your MHR minus your resting head rate ( called the Heart Rate Reserve or HRR ) times the percentage ( intensity ) you want to work out at, then adding your resting heart rate back on.  See chart below.

Example:

If you want to find out what your target heart rate was at 70% and you are 11 years old, you would do the following:

          [ ( 209 - 85 ) x 70% ] + 85 = 70% of your Max.HR.

Here is the whole formula worked out:

220 - 11( age ) - 85 ( Average resting heart rate for Middle / Jr. High ) x 70% ( Intensity ) = 172 Beats Per Minute 

220 - 11 = 209 - 85 = 124 x .70 / 000 + 868 = 86.80 

Then add the resting heart rate. 

86.80 + 85 = 171.80 rounded off would be 172 

Therefore, if you wanted to work out at 70% of your MHR you would get your heat rate up to 172 BPM.

 Age     Max.HR     HRR     40%     50%     70%     80%     85%     95%

  11         209          124      135      147      172      185      190      203

  12         208          123      134      146      171      183      190      202

  13         207          122      134      146      170      183      189      201

  14         206          121      133      146      170      182      188      200

Training Zones

130 - 145 Beats Per Minute - Fat Burning Zone

This zone uses fat calories rather than carbohydrate calories for its fuel and as a result helps individuals lose weight. The workout provides a more leisurely type of workout and is a good workout for those concerned with weight management or with weight loss. It is effective when used as a recovery workout following an intense workout such as training for a sport when a recovery is needed. It is also good to use after an injury because it is of a low intensity, yet long enough, (time) so that you get a beneficial workout. The FAT BURNING ZONE is also good when learning and perfecting new activities and skills.

          ·      6 Times Per Week: 40% - 50% MHR: 60 Minutes 

          ·      Activities might include: walking, recreational swimming, biking, volleyball and badminton

145 - 170 Beats Per Minute - Healthy Heart Zone 

The Healthy Heart Zone strengthens the heart and gives it the opportunity to work at its optimum level with a steady, pain-free, moderate pace. This workout allows you to accelerate the development of a specific body part by having them work harder for a shorter period of time. The intensity level, while strengthening the heart, is still, however, at a pain-free level

          ·      4 - 5 Times Per Week: 50% - 70% MHR: 30 Minutes

          ·      Activities might include: moderate movement such as continuous tag games, biking, rollerblading and team handball 

170 - 185 Beats Per Minute - Kick It Zone

The Kick It Zone benefits both the heart and the respiratory system. From this aerobic training zone, you will enhance your body's ability to move oxygen to and carbon dioxide away from the muscle being used. You will feel some of the discomforts of the training, but it is not painful. Your breathing will be strong, you will be working hard, and you will feel the exertion on your body.

    ·   3 Times Per Week: 70% - 85% MHR: 15 - 30 Minutes 

    ·   Activities might include aerobics, running, working on the treadmill or ski machine, playing basketball or soccer 

Power Zone

The Power Zone allows you to cross over and begin anaerobic training (anaerobic training means without oxygen). There is no exchange between oxygen and carbon dioxide in your muscles. The main benefit of this training is that you increase your body's ability to metabolize lactic acid, and thus allowing your muscles to train harder before crossing into the pain of lactate accumulation and oxygen debt, another words, the pain of working out! The intensity of this training is hard. You will experience tired muscles, heavy breathing, and fatigue. This level is generally used if you are training for competition. If you are untrained or out of condition you will feel discomfort. 

    ·   2 Times Per Week: 80% - 95% MHR: 5 - 10 Minutes 

    ·   Activities might include weight lifting or a series of 100m dashes

Physical Fitness Vocabulary

Define the following words.  These vocabulary words will help you understand physical fitness more and its importance in your daily life.  

       1.    Energy

       2.    Exercise

       3.    Endurance

       4.    Cardiovascular Exercise

       5.    Flexibility

       6.    Stretching

       7.    Strength Exercise

       8.    Push - up

       9.    Sit - up

     10.  Strength Band

     11.  Jump Rope

     12.  Jog

     13.  Run

     14.  Pace

     15.  Health

     16.  Heart Rate

     17.  Pulse

     18.  Muscle

     19.  Oxygen

     20.  Nutrients

     21.  Heart

     22.  Blood

     23.  Lungs

     24.  Endorphins

     25.  Posture

     26.  Heart Disease

     27.  High Blood Pressure

     28.  Stroke

     29.  Blood clots

     30.  Fatigue

**Extra Credit:  Use each in a sentence.

Green Vs. Red: Push Up

Analyze the drawings below and answer the following questions.

1. Which person is correct?  

2. Who do you want to be most like?

Compare and contrast what you see.  There are 6 things that are correct and 6 things that are incorrect, identify and describe them.

- What type of exercise is a Push Up?  Cardiovascular, Flexibility / Stretching or Strength

- Explain your choice.  


**Extra Credit:  Look at the different Push-ups below, Who is correct and why?  Who is not correct and why?  Explain why.

How To Do A Push Up

The following video demonstrates the correct form of how to do a Push Up.

**Extra Credit:  Describe in words what you see and how to perform a correct Push Up.

Do you know your Exercise?

Identify 3 different kinds of activities, exercise or sports that uses:

- Cardiovascular Exercise

- Stretching / Flexibility

- Strength Exercise

Examples:

            Strength Exercise:  Rock Climbing, Yoga and Wrestling

            Cardiovascular Exercise:  Swimming, Hockey and Spinning

            Stretching / Flexibility:  Pilates, Gymnastics and Dance