Post on 05-Jan-2016
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AUTOMOTIVE HIGH SCHOOL PHYSICAL
EDUCATION DEPARTMENT WELCOME TO OUR STAFF PROFESIONAL DEVELOPMENT
FITNESS CARDIOVASCULAR PROGRAM PRESENTATION
BY Mr. E. HAZAN PHYSICAL EDUCATION TEACHER
MS IN EXERCISE SCIENCE AND REHABILITATION
SAFETY PROCEDURE• Physical Education (PE)teacher must
be present present.
• Medical clearance• Use the correct exercise
recommendation (intensity).• Do not exercise above your Target
Heart Rate.• Do not increase exercise intensity
without PE teacher permission. • Show some operating skills.• Report any unusual physical
symptoms. • Report any malfunctioning
equipment.
• 1)_______________________
• 2)_______________________
• 3)_______________________
• 4)_______________________
• 5)________________________
AUTOMOTIVE HIGH SCOOL DEPARTMENT OF PHYSICAL EDUCATION
Mr. Hazan, PE Teacher Ms. Lerner, AP Science & PE Department
Student’s name___________________________ Period________ Date_______
WHAT ARE THE COMPONENTS OF PHYSICAL FITNESS?
WHAT ARE THE COMPONENTS OF PHYSICAL FITNESS?
1) CARDIOVASCULAR
ENDURANCE
2) MUSCULAR STRENGTH
3) FLEXIBILITY
4) MUSCULAR ENDURANCE
5) BODY COMPOSITION
VOCABULARY & ABBREVIATIONS USED IN THE FITNESS CENTERS # 1
• HR -
• HRr -
• THR -
• RPE -
• ROM -
• SX –
• RM –
• Reps –
• Sets –
• Lbs –
• Kg -
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Student’s name___________________________ Period________ Date_______
AUTOMOTIVE HIGH SCOOL
DEPARTMENT OF PHYSICAL EDUCATION
Mr. Hazan, PE Teacher Ms. Lerner, AP Science & PE Department
VOCABULARY & ABBREVIATIONS USED IN THE FITNESS CENTER
• HR -• HRr - • THR - • RPE -• ROM -• SX -• Reps - • Sets -• RM -• MPH -• Lbs -• Kg –
Heat RateHeart Rate at RestTarget Heart RateRate of Perceived ExertionRange of MotionSymptomsRepetitions in between sets or intervals(8-12)Sets for one muscle group (intervals, 2-3) Resistance max (1 RM=The greatest amount of weight lifted)
Miles per hourPoundsKilograms
Exertion Rating Scale-Exertion Rating Scale-RRATE OF ATE OF
PPERCEIVED ERCEIVED EEXERTIONXERTION (RPE) (RPE) 66 7 7 Very, very lightVery, very light
88 9 9 Very lightVery light101011 11 Fairly lightFairly light1212
13 13 Somewhat hardSomewhat hard1414
15 15 HardHard1616
17 17 Very hardVery hard1818
19 19 Very, very hardVery, very hard20Mr. Hazan, Automotive High School Physical Education Department ( ACSM Guidelines)
TARGET HEART RATE
0
20
40
60
80
100
120
140
160
Beat per minute
Time
Target Heart Rate
What is Cardio Respiratory Fitness
• Improvement in the ability of the heart to deliver oxygen to the working muscles.
• The muscle ability to generate energy with O2 results in increased endurance performance.
WHAT IS CARDIOVASCULAR ENDURANCE?
• CARDIO - HEART
• VASCULAR - VESSELS
• ENDURANCE - TOLERANCE
HOW DO WE INCREASE OUR CARDIORISPERATORY FITNESS, MUSCULAR ENDURANCE , MASCULAR
STRENGTH AND CORDIOVASCULAR ENDURANCE? In short, how do we improve our overall fitness.
1) CHOOSE THE RIGHT
EQUIPMENT (MODE)
2) CHOOSE THE
CORRECT INTENSITY
FIT TO YOUR ABILITY
AND STRENGTH.
(INTENSITY)
3) KNOW HOW MANY
MIN. PER SESSION YOU
WILL EXERCISE.
(DURATION)
4) SET A GOAL OF HOW
MANY TIMES A WEEK
YOU WILL EXERCISE.
(FREQUENCY)
HOW SHOULD YOU DO IT ?
MODE OF EXERCISE
THE GREATEST IMPROVEMENT IN
OVER ALL CARDIOVASCULAR
FITNESS OCCURS WHEN EXERCISE
INVOLVES THE USE OF LARGE
MUSCLE GROUPS OVER PROLONGED
PERIODS OF TIME.
PRINCIPLES OF TRAINING• An exercise prescription
specifies the intensity, duration, and frequency of training, and it is the interaction of these three variables that results in the cumulative overload to which muscular adaptation takes place.
I N T E N S I TY
• HOW FAST ARE YOU RUNNING OR BIKING ?
• HOW MUCH WEIGHT ARE YOU LIFTING ?
• IN SHORT, HOW INTENSE ARE YOU EXERCISING ?
D U R A T I O N
• HOW LONG ARE YOU EXERCISING PER SESSION ?
• HOW LONG YOU ARE KEEPING YOUR TARGET HEART AT IS DESIRABLE ZONE ?
F R E Q U E N C Y
• HOW MANY TIMES A WEEK ARE YOU EXERCISING ?
COMPONENTS OF THE TRAINING SESSION
• WARM-UP -- 5 MIN.
• ENDURANCE PHASE 25 MIN.
• RECREATIONAL ACTIVITIES -- 25 MIN. (OPTIONAL)
• COOL-DOWN -- 5 MIN.
WARM-UP
warm-up facilitates the transition from rest to exercise mode
ENDURANCE PHASE
• The stimulus or endurance phase develops cardiorespiratory fitness 20 to 60 min. of continuous or intermittent exercise
• Maintaining target heart rate in its acceptable THR zone
Cool-down
• The cool-down period provides a gradual recovery from the endurance phase.
• Minimal intensity.
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1) CVE –
2) CRF -
3) VO2 Max -
4) BP -
5) BPr –
6) BPe -
AUTOMOTIVE HIGH SCOOL
DEPARTMENT OF PHYSICAL EDUCATION
Mr. Hazan, PE Teacher Mr. Q. Cedeno AP Science & PE DepartmentStudent’s name___________________________ Period________
Date_______
WHAT IS VO2 MAX?
VO2 MAX IS THE MAXIMUM AMOUNT OF
OXYGEN WE CONSUMED AT THE HIGHES
INTENSITY DURIND EXERCISE
ABBREVIATIONS & VOCABULARY # 2
CARDIO VASCULAR ENDURANCE
CARDIO RESPIRATORY FITNESS
MAX. OXYGEN CONSUMPTION
DURING EXERCISE
BLOOD PRESSURE
BLOOD PERSSUR AT REST
BLOOD PRESSURE DURING EXERCISE
• CVE -
• CRF -
• VO2 Max –
• BP -
• BPr -
•Bpe -
How would you find a student’s Target Heart Rate? (THR)
BY SIMPLE FORMULA :
(220 – STUDENT’S AGE) x 75%= Target Heart Rate
A 16 years old student exercises on the treadmill. What should be his maximum heart beats per min.?
For example: (220 – 16) x .75 = 153 Beats per min.
204 x .75 = 153 Beats per min.
You should not exceed more than 153 Beats per min.
Now you try it, what is your Target Heart Rate? (THR)
(220 – YOUR AGE) x 75%= Target Heart Rate
For example: ( 220 – ___) x .75 =____Beats per min.
204 x .75 =____Beats per min.
You should not exceed more than _____Beat per min.
AUTOMOTIVE HIGH SCOOL DEPARTMENT OF PHYSICAL EDUCATION
Mr. Hazan, PE Teacher Ms. Lerner, AP Science & PE DepartmentStudent’s name___________________________ Period________ Date_______
How would you find a student’s Target Heart Rate ZONE? (THRZ)
BY SIMPLE FORMULA :
(220 – STUDENT’S AGE) x 75%= The low THR
(220 – STUDENT’S AGE) x 85%= The high THR
A 16 years old student exercises on the treadmill. What should be his maximum heart beats per min.?
Low HR: (220 – 16) x .75 = 153 Beat per min.
High HR: (220 – 16)x .85 = 173 Beat per min.
THRZ =You should work out between 153 to 173 Beat per min.
How would you find a student’s Target Heart Rate ZONE? (THRZ)
BY SIMPLE FORMULA :
(220 – STUDENT’S AGE) x 75%= The low THR
(220 – STUDENT’S AGE) x 85%= The high THR
A 16 years old student exercises on the treadmill. What should be his maximum heart beats per min.?
Low HR: (220 –Your age) x .75 = 153 Beat per min.
High HR: (220 –Your age)x .85 = 173 Beat per min.
THRZ =You should work out between _____ to _____ Beat per min.
YOU HAVE ONE BODY AND ONE HEART TO SERVE YOU
FOR THE REST OF YOUR LIFE, SO TAKE CARE OF THEM.
• Mr. Hazan