Target Heart Rate

Target Heart Rate Q: How do you estimate your maximum

heart rate? A: Subtract your age from 220. After you find your max HR, calculate your

target HR zone by calculating 60 percent and 85 percent of your maximum.

Health Standard 9.2aPE Standards 9.1, 9.3, 9.5

Target Heart Rate EXAMPLE: For a 15 year old: 220-15=205

To estimate “target heart rate zone”

Max HR x 60% 205 x 0.60 = 123

◦ Low end of the target HR zone

Max HR x 85% 205 x 0.85 = 175

◦ High end of the target HR zone

123-175 Beats/Minute=Target HR ZoneHealth Standard 9.2aPE Standards 9.1, 9.3, 9.5

PE Standards 9.1, 9.3, 9.5

Target Heart Rate: Finding Your Heart Rate/Pulse

Use your index, second, and third fingers on the palm side of your wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on the side of your windpipe.

Press lightly until you feel the blood pulsing beneath your fingers. Count the beats you feel for 10 seconds. Multiply this number by six

to get your heart rate (pulse) per minute. Check your pulse: _______________ x 6 = ________________ (beats in 10 seconds) (your pulse)

Health Standard 9.2a

The F.I.T.T. Principle/FormulaDEFINITION: Guidelines that help you set up a workout routine to fit your goals and fitness level

Help you get the most out of your exercise program

FREQUENCY Refers to the number of times per week you engage in physical activity or exercise.

Key phrase to remember: HOW OFTEN

INTENSITY Refers to the difficulty or exertion level of your physical activity or exercise.

Key Phrase to remember: HOW HARD

Target Heart Rate 220-Age

TIME Refers to the duration of a single workout, usually measured in minutes or hours.

Key phrase to remember: HOW LONG

TYPE Refers to the particular type of physical activity or exercise you choose to do.

Key phrase to remember: WHAT KIND

Exercise is planned, structured & repetitive bodily movement done to improve or maintain physical fitness.

2 main kinds of Exercise: Aerobic Anaerobic

Physical Fitness

Body’s ability to perform activity and to meet the demands of daily living while being energetic and alert.

Energy producing system within the muscles that require oxygen

What does it look like? Vigorous, rhythmical, sustained activity that improves heart & lung function and body composition

Burns a lot of calories!

AEROBIC

AEROBIC EXERCISE

Energy producing system within the muscle that is without oxygen

What does it look like? Short-lasting, high-intensity activity

Uses energy sources stored in the muscles◦ Examples include: Weight Lifting, Sprints, Interval training

ANAEROBIC

ANAEROBIC EXERCISE

Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally.

5 Components of Health-Related Fitness

The ability of the heart, blood vessels and lungs to supply enough oxygen to the body

during long periods of physical activity

Cardiorespiratory Endurance

Frequency◦3-5 times per week

Intensity◦60-85% of target heart rate zone

Time◦20-60 minutes per session

Type◦Any aerobic activity that increases heart rate

Cardiorespiratory Endurance

Exercises to Improve Cardiorespiratory

Endurance Running/Pacer Jumping Rope Soccer Ultimate Football Biking Dancing Lance Armstrong-Tour de France

◦http://www.youtube.com/watch?v=FXPXHK7I1iQ Health Standard 9.2aPE Standards 9.1, 9.3, 9.5

Muscular StrengthThe ability of a muscle or

muscles to push or pull with its/their total force

Intensity◦Heavier weight with less repetitions

Type◦Anaerobic activities such as weight room

Muscular Strength

Exercise to Improve Muscular Strength

Weights -Max lifting◦Squats◦Deadlift◦Bench Press

Push-ups Pull-ups World’s Strongest Man

http://www.youtube.com/watch?v=7mqSqwGJAMg Health Standard 9.2aPE Standards 9.1, 9.3, 9.5

Muscular Endurance

The ability of muscles to work hard over a long period of

time without becoming tired

Intensity◦Light weights, numerous reps

Type◦Any activity allowing muscles to perform a physical task for a period of time

Muscular Endurance

Exercise to Improve Muscular Endurance

Weights Running/jogging Swimming Cycling Pilates/Yoga Push-up & Curl-up tests Triathlons and Decathlons Ironman Race

◦http://www.youtube.com/watch?v=WEoSdRvJQ0Q Health Standard 9.2aPE Standards 9.1, 9.3, 9.5

FlexibilityThe muscles’ ability to move a

joint through a full range of motion

Benefits of good flexibility:◦Improved Performance ◦Decreased Injury Risk◦Reduced Muscle Soreness◦Improved Posture◦Reduced Risk of Low Back Pain◦Increased Blood and Nutrients to Tissues◦Improved Muscle CoordinationHealth Standard 9.2a

Exercise to Improve Flexibility

Dynamic Stretching Static Stretching Pilates Yoga Gymnastics Gabby Douglass

◦http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu

Frequency◦Daily stretching

Intensity◦Stretch muscles and hold beyond its normal length at a comfortable stretch

Time◦Hold each stretch 10-15 seconds; stretch 15-30 minutes daily

Type◦Stretching allowing full range of motion

Flexibility

Body CompositionThe combination of fat mass and fat-free mass, including bones, muscles, organs and

Too Little:◦Linked to problems with healthy functioning◦Can lead to problems with reproduction in

women.

Too Much: ◦Increases the risk of many diseases, including

type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers.

Extreme Body Compositions

Can be measured in different waysHealth Standard 9.2a

Body Mass Index (BMI)

Hydrostatic/Underwater Weighing

Skinfold Caliper Test

Set challenging but realistic goals Choose exercises to best help you reach your

goals Begin exercising at a comfortable level Do a variety of exercises Follow the Training Principles:

◦ Principle of Warm up◦ Principle of Cool down◦ Principle of Specificity◦ Principle of Overload◦ Principle of Progression◦ Principle of Fitness Reversibility

Creating a Fitness Plan: SMART Goals

TRAINING

PRINCIPLES

Warm-up5-10 minutes of easy exercise to warm and

stretch muscles & increase blood flow Overload

Workout must include exercise beyond what is

usually done to gain additional fitness

benefits

Progression Amount and intensity

of exercise in a workout must be

increased graduallyCool-Down5-10 minutes of reduced

exercise to help the heart rate & breathing rate, temperature, & circulation return to

normal

Fitness Reversibility

Fitness Benefits are lost when training

SpecificityA workout shouldinclude a specific

type of exercise to gain the desired fitness benefit

Nutrition: Words to Know NUTRITION - is the science that studies how

body makes use of food

DIET - is everything you eat and drink

NUTRIENTS - are the substances in food

CALORIES – See the next slide

A calorie is a unit of energy produced by food and used by the body

There are 3500 calories in a pound◦ Fat: 1 gram = 9 calories◦ Protein: 1 gram = 4 calories◦ Carbohydrates: 1 gram = 4 calories

What’s the deal with CALORIES?

Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need:

◦ Carbohydrates◦ Protein◦ Fat◦ Vitamins◦ Minerals◦ Water

6 Essential Nutrients

Your body's main source of energy.

Most calories (55-60%) should come from carbohydrates.

Carbohydrates can be grouped into two categories: Simple and Complex. ◦ Simple Carbohydrates = Sugars ◦ Complex Carbohydrates = Starch & Dietary fiber.

CARBOHYDRATES

Grain products◦ Breads ◦ Cereals◦ Pasta ◦ Rice

Fruits Vegetables

Main Sources of Carbohydrates

Needed for growth; building and repair or body tissues

The “building blocks” of the body Secondary energy source

PROTEIN

2 Kinds of Proteins:

Main Sources of Protein

Complete Proteins: Contains all of the

essential amino acids

Incomplete Proteins: Do NOT contain all the essential amino acids

Come from Animals Meat - fish, poultry

Milk Yogurt Eggs

Come from Plants Grains

Legumes-Dry Beans Nuts

Seeds Health Standard 9.2a

2 Types: Saturated and Unsaturated Maintains skin and hair Cushions vital organs Provides insulation Production and absorption of certain

vitamins and hormones.

Animal-based foods ◦ Meats ◦ Milk products◦ Oils

Nuts ◦ Peanut butter

Main Sources of Fat

Help to regulate chemical reactions in the body.

Vitamins cannot be made in the body, we must obtain them through the diet.

Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose.

Vitamins come from a variety of sources ◦ Eat a assorted & colorful diet!

VITAMINS

Minerals are components of foods that are involved in many body functions.

Minerals are not a source of energy and are best obtained through a varied diet rather than supplements.

Minerals come from a variety of foods

MINERALS

Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.

Most of our body weight (60-70%) is made up of water.

Drink at least 64 oz. per day

How do you know if you are drinking enough water? ◦ Clear urine

Food Labels Serving Size – The amount of food, such as 1

cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food.

What is the serving size for this food? ◦ Answer - ½ Cup

How many serving are in this container? ◦ Answer - 4 Servings

How many calories are in 1 serving of this food? ◦ Answer – 90 Calories

How many calories are in 3 serving of this food? ◦ Answer – 270 Calories

Using the Percent Daily Value◦ Low = 5% or less of the Daily Value◦ Moderate = 6%-19% of the Daily Value◦ High = 20% or more of the Daily Value

Nutrition Facts Quiz

Directions: Analyze the nutritional value of this food. ALL nutrients with a percent daily value should be listed in the chart!

McDonald's Big Mac

A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide.

A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, sides of boxes, etc.— tells you the number of servings in the container.

Portions Quiz -20 Years Ago vs. Today

Portion Distortion

Myplate/Mypyramid Food Groups

http://www.choosemyplate.gov/food-groups/

Mypyramid Blast Off Game

Eating Disorder – a psychiatric illness with specific criteria

Disordered Eating – refers to troublesome eating behaviors, such as restrictivedieting, bingeing or purging, which occur less frequently or are less severe than those required to meet the full criteria diagnosis for an eating disorder.

Eating Disorders

Refusal to maintain weight that’s over the lowest weight considered normal for age and height

Intense fear of gaining weight or becoming fat, even though underweight

Distorted body image

In women, three consecutive missed menstrual periods without pregnancy

Anorexia Nervosa

Recurrent episodes of binge eating (minimum average of 2 binge-eating episodes/week for at least 3 months)

feeling of lack of control over eating during the binges

regular use of one or more of the following to prevent weight gain: self-induced vomiting, use of laxatives or diuretics, strict dieting or fasting, or vigorous exercise

persistent over-concern with body shape and weight

Bulimia Nervosa

Periods of uncontrolled, impulsive, or continuous eating beyond the point of feeling comfortable full.

Feeling of self-hatred after a binge

May struggle with anxiety, depression, and loneliness

Body weight may vary from normal to mild, moderate, or severe obesity

Binge Eating Disorder

Low self-esteem Feeling of

inadequacy Lack of control Depression Anxiety Anger Loneliness Family Problems

Pressure from parents/family

Bullying Images in the

media Physical Abuse Emotional abuse Troubled

Relationships Puberty

Causes of Eating Disorders

Sleep is a state of deep relaxation in which the brain continues to process information, but there is little movement or consciousness.

Biological Rhythms

Annual Cycles - seasonal variations (hibernation, seasonal affective disorder)

24 hour cycle: Circadian Rhythm 24 hour biological clock

Our body temperature and awareness changes throughout the day.Higher at morning, dips in afternoon, cools at night90 minute cycle: sleep cycles.

Sleep Stages There are 4 or 5 identified stages of sleep. It takes about 90-100 minutes to pass through the 5 stages. The brain’s waves will change according to the stage The first four sages and know as NREM sleep. The fifth stage is called REM sleep.

You will have the next 15-20 minutes to sleep

You must close your eyes and try to get into a comfortable position (at your desk)

Sleep Experiment:

Did you fall asleep?Did you dream?How do you feel now? ◦Rested?◦More Tired?

Do you think you get enough sleep each night?

Sleep Reflection Questions:

Stage One

This is experienced as falling to sleep and is a transition stage between wake and sleep.

It usually lasts between 1 and 5 minutes and occupies approximately 2-5 % of a normal night of sleep.

brief periods of alpha waves, similar to those present while awake

Stages Three & Four "Delta" sleep or "slow wave" sleep and may last 15-30

minutes. It is called "slow wave" sleep because brain activity

slows down dramatically from the "theta" rhythm of Stage 2

Most deepest sleep happens here

It is delta sleep that a sleep-deprived person's brain craves the first and foremost.

Stage Five/ REM SLEEP REM: Rapid Eye Movement a very active stage of

sleep.

Composes 20-25 % of a normal nights sleep.

Breathing, heart rate and brain wave activity quicken.

Vivid Dreams can occur.

Why do we need sleep?(Two theories)

Ecological Niche: In history, darkness meant death, those that slept did not go out in the dark thus did not die=Sleep protects us.

Sleep helps us recuperate and restores the breakdown of our body.

Insufficient Sleep leads to a host of problems: See Chart

A sleep disorder is a medical disorder of the sleep patterns of a person. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning

Sleep Disorders

Insomnia

Recurring problems in falling or staying asleep. Not your once in a while (I have a big test

tomorrow) having trouble getting to sleep episodes. Insomnia is not defined by the number of hours you

sleep every night.

Narcolepsy Characterized by uncontrollable sleep attacks.

◦ Lapses directly into REM sleep (usually during times of stress or joy).

Most people who have narcolepsy have low levels of Hypocretin-a chemical in the brain that helps control

wakefulness. What causes these low levels isn't well understood. Health Standard 9.2a

Sleep Apnea

A sleep disorder characterized by temporary cessations of breathing and reawakening.

Causes- High BMI (Body Mass Index) or Genetics

Night Terrors A sleep disorder

characterized by high arousal and an appearance of being terrified.

Occur in Stage 4, not REM, and are not often

remembered.

Sleepwalking Sleepwalking is a sleep disorder effecting an

estimated 10 percent of all humans at least once in their lives.

Sleep walking most often occurs during deep non-REM sleep (stage 3 or stage 4 sleep) early in the night.

1. Wish Fulfillment2. Information Processing3. Activation Synthesis

Target Heart Rate

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