What are some of the health benefits to exercising?
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Get all da ladies! Nice try. We get it. You will look good. But
not what we are looking for on the test.
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Lowers cholesterol Keeps arteries clear and open so blood can
flow.
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Lowers blood pressure!
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Reduces risk of Heart attack And Stroke
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Helps prevent and control type 2 diabetes
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Controls your weight by burning fat and carbohydrates for a
healthier you!
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-Reduces stress -Makes you smarter -Helps you sleep at
night
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Doctors recommend you exercise _____?_____ a day.
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1 hour
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How many of you get about an hour of exercise a day?
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-If you cant exercise an hour a day, any amount of exercise is
better than none. -Break it up if necessary. Exercise 10 minutes in
the morning, 5 minutes during break, 15 minutes in the
afternoon
CARDIOVASCULAR EXERCISE CARDIO = HEART VASCULAR = BLOOD VESSELS
ANY EXERCISE THAT INCREASES THE HEART PUMPING OF OXYGEN AND
NUTRIENTS THROUGH THE BLOOD VESSELS
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Fitness Being in good health and physical condition due to
exercise and proper nutrition. -EAT RIGHT -EXERCISE
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What is the definition of Aerobic exercise? (3 things)
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AEROBIC EXERCISE- -increase intake of oxygen - moderate pace
(easy relaxed pace) - exercising over an extended period of time
(ex. 5 20 min.)
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F.I.T.T. PRINCIPLE
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F.I.T.T. FREQUENCY- how often you exercise per week (ex. 2
times a week) INTENSITY-the level of effort (high, medium, or low
intensity) TIME-how many minutes you exercise (ex. 20 minutes)
TYPE-what type of exercise you are doing. (aerobic, strength, or
flexibility)
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F.I.T.T. WHAT DOES THIS MEAN FOR FITNESS?
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TO SEE GAINS IN YOUR PHSICAL FITNESS YOU HAVE TO OVERLOAD AND
WORK ON PROGRESSION Overload- Subjecting the body to a greater
loads, resistance, or intensity than the body is used to.
Progression - a plan to increase the load or resistance
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To see gains you will need to increase one of the F.I.T.T.
principals such as
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How would you increase Frequency (days per week)? F.I.T.T.
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How would you increase Intensity? (anything that makes it
tougher to do ) F.I.T.T.
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How would you increase Time? (minutes) F.I.T.T.
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Why would you change Type of exercise? F.I.T.T.
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EXAMPLES -Go from exercising 2 days a week to 3 days a week.
-Increase intensity by lifting heavier weights. -Increase your
intensity by running further. -Swim more minutes. -Instead of
jogging sprint.
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WORKING OUT
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What 3 fitness areas should you include in each work out?
Take 1 minute to discuss with the person beside you a workout
that you could perform after school that would include an exercise
from each of these fitness areas. -aerobic exercises -strength
exercises -flexibility exercises (ex. You could swim, stretch your
quads, and do sit ups.)
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TARGET HEART RATE ZONE
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For optimum health benefits during exercise you want your heart
beating at how beats per minute?
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Your Target Heart Rate Zone is 140 to 185 beats per minute
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What happens if you exercise and your heart rate is below 140
beats per minute?
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Your heart rate is too low to receive optimum health
benefits.
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What can you do if your heart rate during exercise is below 140
b.p.m.?
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What happens if you exercise and your heart rate is over 185
beats per minute?
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You will fatigue too quickly.
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What can you do if your heart rate during exercise is above 185
b.p.m.?
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Could a person walking and another person jogging both be in
their Target Heart Rate zones?
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Yes, it is possible. If the person walking is out of shape, it
will be harder on them causing their heart rate to go up. Whereas
the person jogging who is in good shape, it wont be as hard on
their body and heart.
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What if Im walking or power walking and other people are
jogging and lapping me? Is this bad??? No. As long as you are in
your Target Heart Rate zone. Walking and power walking are a
wonderful way to exercise and receive heath benefits.
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2 ways to measure your heart rate. 1. Pulse Carotid (neck) and
Radial (wrist) 2. Heart rate monitors
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HEART RATE MONITORS
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Monitor Transmitter (place water on the electrodes) (Clean
watch and transmitter with sanitary wipes after exercising.)
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You only need to push these 3 buttons.
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Always start from the clock screen CLOCK
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From clock screen START STOP PAUSE
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From clock screen FILE then PUSH: 1X for E 200 (blue watch) 2X
for E 600 (gray watch)
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FILE InZone- How many minutes you were in the THR zone. Above-
How many minutes you were above the THR zone. Below- How many
minutes you were below the THR zone.
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(If you forget everything we taught you.) To gain health
benefits each time you exercise -increase sweating through movement
-increase breathing through movement
