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Exercise

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.

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Exercise

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  1. Exercise

  2. Resting Heart Rate • at rest (?) • Carotid or radial • For one minute • RHR

  3. Maximum Heart Rate • Highest heart beat total that your heart can safely exercise. • 220 – age = ? • MHR

  4. Target Heart Range • Heartbeat range that the heart can exercise most effectively. • MHR x .60 = ? (Low end) • MHR x .80 = ? (High end) • THR

  5. Recovery • 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.

  6. Aerobic 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:

  7. Anaerobic 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:

  8. 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. Principles

  9. 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. Principles

  10. Overload Work out that exceeds your normal demand Helps avoid injuries Progression Begin slowly and increase gradually Helps avoid injuries Principles

  11. Health 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%

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

  13. Health 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:

  14. Health 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:

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

  16. Skill Components • Agility: • Balance: • Coordination: • act of moving your whole body from place to place with quick changes of directions. • the ability to maintain equilibrium while stationary or • moving • act of putting together several patterns of movement

  17. Skill Components • Power: • Reaction Time: • Speed: • combination of strength and speed. • plyometrics • the ability to respond quickly to a stimuli. • the time divided by distance

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