Upload
lilka
View
49
Download
0
Embed Size (px)
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 Presentation
Citation preview
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.