1

UNIT 5 CHAPTER 1

Choosing the Right Exercise

Program for You

1

2

What you eat and how you

exercise can directly affect

how you look and feel.

When it come to your

appearance, diet and

exercise help you maintain:

Introduction

• Weight

• Muscle tone

• Healthy hair

• Healthy skin

3

A degree of tension or

firmness, as of muscle

Tone

4

Staying healthy and looking good =

following a balanced diet and

exercising regularly.

HEALTH

Diet and exercise can

lower the risk of:

• Heart disease

• High blood pressure

• Depression

• Other health problems

5

With the right outlook, everyone

can find an exercise program

they enjoy.

5

6

Exercise

• Good for you

• Can be fun

• Can help form friendships

• Will help you feel better about

yourself

• Improves your resistance to disease

• Relieves stress

Being fit improves your health mentally

and physically.

6

7

The degree of tension or firmness of a

muscle is known as its _______.

A. tone

B. strength

C. suppleness

D. density

8

Are you

physically fit?

When you are physically fit, your heart, blood

vessels, lungs, and muscles work together as

a team allowing you to breathe easily and

contract muscles in coordinated movement.

9

Your body is made for activity, and regular

exercise helps you gain or maintain physical

fitness.

Rest, sleep, and good nutrition are just as

important as a program of vigorous exercise

in developing fitness and a healthy lifestyle.

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10

Components of Fitness

Each individual has their own potential for

fitness, but you can reach your own personal

best.

Four health-related components: • Cardiorespiratory endurance • Muscular strength and endurance • Flexibility • Body composition

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11

1. Cardiorespiratory Endurance

• At rest—5 to 6 quarts per minute

(5.5 to 6.6 liters)

• Exercising—20 to 25 quarts per minute

(22 to 27 liters)

The ability of your heart,

blood vessels, and

lungs to distribute

nutrients and oxygen

and to remove wastes

12

Good cardiorespiratory endurance—heart and

lungs function easily and recover quickly after

heavy exercise

Poor cardiorespiratory endurance—shortness

of breath and a very high heart rate after light

exercise 12

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2. Muscular Strength and Endurance

Strength: the capacity of

a muscle or a group of

muscles to exert or resist

a force

Endurance: the ability of

muscles to keep working

for an extended time

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14

‘gymnasium’

comes from

the Greek

‘gymnasion’

meaning

“school”

History

Connection

Ancient Greeks placed great emphasis on physical fitness. Students received instruction on exercise and sports.

15

4. Flexibility

The ability to use a

muscle throughout its

entire range of motion

Stretching exercises can increase flexibility

and reduce risk of injury during exercise. 15

16

5. Body Composition

The amount of body fat

compared to lean tissue,

such as bone and muscle

Excessive

body fat has

been linked

to harmful

health

conditions.

17

The efficient functioning of your heart,

lungs, and blood vessels as they

deliver nutrients and remove waste is

known as _______.

A. flexibility

B. muscular strength and

endurance

C. cardiorespiratory endurance

D. body composition

18

The amount of weight you can lift

measures your muscular _______.

A. endurance

B. strength

C. flexibility

D. composition

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The Benefits of Exercise

What happens inside you when you enjoy

some form of exercise?

• Muscles contract and relax.

• Muscles use oxygen enriched nutrients.

• The heart beats faster.

• Breathing becomes rapid and deep.

• Blood flow increases.

• Blood pressure & body temperature rise.

• Sweating begins.

What is the benefit? 19

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Some Benefits of Regular Exercise

Increases

• muscle strength and endurance

• efficiency of heart and lungs

• physical stamina

• bone strength

• flexibility

• resistance to muscle and bone injury

• resistance to disease

Physical

21

Physical

Improves posture and appearance

Reduces

• blood pressure

• risk of cardiovascular disease

Helps

• reduce body fat

• to control appetite

Aids digestion and helps prevent

constipation

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Psychological and Social

Improves

• mental alertness

• self-image

• self-confidence

• quality of sleep

Increases

• ability to concentrate

• resistance to mental fatigue

• social involvement

Helps

• relieve stress and improve relaxation

• control anxiety and depression

23

The ancient Greek word

“gymnasion,” from which our word

“gymnasium” comes, means

_______.

A. exercise

B. strength

C. school

D. training

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Physical Benefits

Blood circulates faster

during exercise.

Increased circulation is

why you feel refreshed

and energetic.

Regular exercise may

increase the number of

your capillaries.

25

• Increases cardiovascular endurance

• Can lower blood pressure and improve

lung function

• Can help prevent heart disease.

An exercise

program:

26

As you stretch your muscles, you

can improve your flexibility.

When you do endurance exercises

regularly, your muscles become

stronger and can work longer.

Regular exercise strengthens bones

which, along with strong muscles, are

less likely to be injured.

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27 27

Exercise can improve or maintain body

composition.

A regular workout is important in

keeping body fat within standards.

Regular exercise is an important factor

in successful weight loss or

maintenance.

28

Psychological Benefits

28

People who exercise are likely to:

• Sleep better

• Feel more confident

• Focus more productively

• Increase creativity.

29

Exercise reduces emotional stress.

Simple stretching can help relax tense

muscles and allow better sleep.

If you are depressed, exercise can help

you feel better.

Many health professionals consider

exercise an important part of treatment

for depression.

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Endorphins help give a sense of satisfaction and pleasure. Vigorous exercise causes brain cells to produce more endorphins.

Ever experience

exhilaration

following a hard

workout?

Think about

endorphins.

31

Which one of these conditions is

NOT usually a result of regular

exercise?

A. Fewer capillaries

B. Stronger heart

C. Denser bones

D. Lower blood pressure

32

True or False: Regular exercise has

been linked to an increase in

creativity.

A. True

B. False

33

Types of Exercise

No single exercise

can maintain all four

components of

physical fitness.

Recreational activities

also provide excellent

exercise. 33

34

Exercise can be classified into

different types depending on what

the performance involves.

Among these are:

• Aerobic

• Anaerobic

• Isotonic

• Isometric

• Isokinetic 34

35

Allowing sufficient

amounts of oxygen to be

delivered to the muscles

Aerobic

Anaerobic

Working in the absence of

adequate amounts of oxygen

being delivered to the muscles

36

Building muscle strength

using resistance with

joint movement

Isotonic

Isometric

Building muscle strength

using resistance without joint

movement

37

Isokinetic

Exercise in which muscles

contract, but very little body

movement takes place

38

Exercise that permits sufficient

amounts of oxygen to be delivered

to the muscles is _______.

A. isometric

B. isotonic

C. aerobic

D. anaerobic

39

Aerobic Exercise

• Nonstop, repetitive,

strenuous physical

exercise that raises

the breathing and

heart rates

• Improves blood and

oxygen flow to vital

organs as well as

lung capacity

40

Frequent, regular, ongoing aerobic

exercises (lasting at least 20 minutes)

improve cardiovascular endurance.

Aerobic exercises:

• are especially important for

circulatory and respiratory health.

• do not always improve muscular

strength.

• generally improve muscular

endurance.

40

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Anaerobic Exercise

• Works the muscles

intensely in fast

bursts of movement

and does not require

as much oxygen

• Requires bursts of

power, energy, and

the ability to

maneuver quickly

42

An overall 20 minute weight lifting

exercise only achieves anaerobic levels

when the lifter actually lifts the weight.

Anaerobic exercises:

• are intense physical activities that

last from a few seconds to minutes.

• usually improve flexibility, strength,

and sometimes speed.

• are designed to develop specific

skills.

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43

Isotonic, Isometric, Isokinetic

Exercise

• Firms and tones muscles and builds muscle strength

• Works against

resistance to build muscle strength

• Can increase strength

and endurance of specific muscles

44

Isometric exercise builds muscle strength

by using resistance without joint

movement—hand pulls.

Isotonic exercise builds muscle strength

by using resistance with joint

movement—curls.

Isokinetic exercise builds muscle

strength by using resistance through a

range of muscles—special machinery.

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45

What is the common goal of

isotonic, isometric, and isokinetic

exercise?

A. Improving flexibility

B. Building cardiovascular

endurance

C. Toning and building muscles

D. Increasing oxygen supply to

cells

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Defining Your Goals

• Increased stamina • Trimmer body • Better coordination • Feeling more alert • Stronger muscles • Improved cardiovascular endurance

• Combination

46

47

Your exercise and fitness program

should be fun.

Choose activities you will look forward

to.

Combine exercise with social activities.

Expand on activities already a part of

your life.

48

Weekly Exercise Program

Sunday • 20-minute slow run

• 2 flights of stairs 3

times

Monday • 20-minute brisk walk

• Gym class

• 20-minute walk home

Tuesday • Walk to school

• 30-minute swim

• Walk home

Wednesday • Walk to school

• Gym class

• 40-minutes/basketball

Thursday • 20-minute walk to school

• Basketball game

Friday • Gym class

• 30-minute aerobics class

• 20-minute walk home

Saturday • 40-minutes/rake leaves

• 20-minute slow run

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• Youth fitness has not improved in the last

10 years.

• 50% of girls (6-17) and 30% of boys (6-12)

cannot run a mile in under 10 minutes.

• 55% of girls (6-17) and 25% of boys (6-12)

cannot do a pull-up.

• Boys generally perform better than girls

except in flexibility.

• Girls’ scores increase until 14 then plateau

and decrease (except flexibility).

Youth Fitness Fact Sheet

50

Youth Fitness Fact Sheet

• American children have become fatter

since 1950.

• 40% of children age 5-8 show one heart

disease risk factor

• obesity (overweight)

• elevated cholesterol

• high blood pressure.

• Only 36% of schoolchildren (grades 5-12)

are enrolled in physical education with an

average of 3.6 gym classes per week.

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Obesity

Overweight to the point of

injuring health

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Which of the following statements

regarding youth fitness is accurate?

A. In fitness tests, girls are usually more flexible than boys.

B. Youth fitness in the US has drastically improved in the last 10 years.

C. American children became fatter from 1950 to 1990 but then grew slimmer because of health trends.

D. Twenty-five percent of children ages 5-8 have at least one heart disease risk factor.

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The FIT Principle

Exercise effectiveness depends on:

• How often (frequency) F

• How hard (intensity) I

• How long (time) T

you exercise.

To achieve fitness, you need to meet

the minimum standards for each FIT

factor.

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Frequency of Exercise

To stay physically fit, exercise three or

more times per week.

If your exercise is moderate, four times

a week is effective for cardiovascular

endurance and weight loss.

If your exercise is vigorous, do not

exercise more than five times a week.

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55

Inactivity during the week does not prepare

you for intense weekend workouts.

Weekend only athletes are more prone to

injuries.

Whatever your

goal, spread your

exercise out over

the week.

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Intensity of Exercise

If your goal is

cardiovascular

endurance, you

must work your

systems intensely

through aerobic

exercise.

The intensity is indicated by the number of

heart beats per minute. The more intense the

exercise, the faster the heart rate.

57

Maximum heart rate—heart’s top speed

when exercised to exhaustion.

For teenagers, it is about 200 bpm.

Target heart rate—maintained during

exercise; approximate heart rate needed to

benefit from aerobic workout.

Depends on age, fitness level, resting heart

rate, and maximum heart rate.

Expressed as a range for example 145-170

bpm. 57

58

During exercise, check your heart rate

regularly to stay within your target range.

Stop exercising, count your pulse for 6

seconds, and multiply by 10.

59

The “talk test” is an easy way to check

exercise intensity.

If you are breathless and cannot talk, the

exercise level is too intense.

If you are able to sing while exercising, the

exercise level is too moderate.

If you are able to talk comfortably while

exercising, intensity is at the proper level.

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60

Exercise Time

Time spent exercising affects your fitness

level.

Start with about 10-15 minutes.

Increase gradually by up to 10% a week.

Once established, maintain 20-30 minutes

of vigorous exercise for greater fitness.

61

Goal—cardiovascular improvement—

exercise vigorously for 20-30 minutes

within target heart rate.

Goal—reduce body fat—exercise

moderately for 30 minutes minimum

(about 60% of maximum heart rate).

Moderate level of exercise uses body fat

as energy.

Vigorous level of exercise uses body’s

glucose as energy.

62

In the FIT principle of exercise, what

does the “F” stand for?

A. Fortify

B. Fast

C. Force

D. Frequency

63

In the FIT principle of exercise, what

does the “I” stand for?

A. Intensity

B. Interest

C. Interval

D. Increase

64

In the FIT principle of exercise, what

does the “T” stand for?

A. Tempo

B. Time

C. Try

D. Test

65

Phases of Exercise

A warm up should precede a workout

followed by a cool down. Skipping them

does not always cause injury, but

including them is safer and healthier.

66

Warming Up and Stretching

Warm up with a 5-

10 minute period

of mild exercise

before vigorous

exercise.

• Body temperature rises.

• Heart rate increases.

• Blood flow to muscles increases.

• Muscles become more elastic.

67

Some suggest going through the same

motions as the planned exercise when

warming up.

If you do so, exercise the motions at a

slower pace.

For example, if the exercise is running,

start out by walking and gradually

increase the speed until you are running

at the intended exercise pace.

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68

Warm up should

include 5-10

minutes of

stretching to

increase flexibility.

Know your limits; don’t overstretch your

ligaments and joints. Stretching should be

a constant even pull on both sides of the

body to feel tension.

Do not bounce.

69 69

If you select muscle strengthening

exercises, do them on alternate days.

Muscles need a full day of recovery.

During the exercise, plan on short sets

followed by rest periods for the muscles

to recover between sets.

70

Warming up before exercising

results in all of the following

physical conditions except which

one?

A. Body temperature rises.

B. Muscles grow tenser.

C. Blood flow to muscles increases.

D. Heart rate picks up.

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The Workout

The goal of the Workout Phase is to improve

one or more components of physical fitness.

You may include cardiovascular endurance or

strength endurance, for example.

You may select both on alternate sessions.

If you select both for the same session, do the

cardiovascular exercises first.

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Checking Your Progress

Seeing your progress

can be rewarding.

Wait 3-4 weeks

before retesting, but for most

exercise programs, you will notice

changes within 12 weeks.

73

Cooling Down and Stretching

A slow warm-up period brings you safely

from minimal to maximal activity. The cool-

down is a period of milder exercise that

allows your body and your heart rate to

return slowly and safely to their resting

states. Your cool-down should be at least as

long as your warm-up. If you stop exercising

abruptly, blood can collect in the muscles

you were using.

74

When this happens, blood may not return

fast enough to your heart and brain. As a

result, you may become dizzy and faint.

Walking is a common method of cooling

down.

Stretching after your cool-down loosens

muscles that have tightened from exercise

and prevents muscle and joint soreness.

Spend at least five minutes repeating the

stretches you did before your workout.

75

Your Resting Heart Rate

A person with average

cardiovascular fitness has

a resting heart rate of 72-

84 bpm.

Girls/women generally

have higher rates than

boys/men.

Below 72 in either sex indicates a good

fitness level. Top conditioned young

athletes may be as low as 40 bpm.

76

Your Changing Shape

If one of your goals is to lose body fat,

combine exercise with changes in eating

habits. However, you may actually gain

some weight; muscle is heavier than fat.

77

To see if you are loosing body fat, measure

and track the circumference of your upper

arm every 3-4 weeks.

Despite possible

weight gain, you

will have a

trimmer body.

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Progress Record

Week Weight Upper Arm

Measure

Resting

Heart

Appetite Sleep

Pattern

0

3

6

9

Keep track of your progress by recording

results on a chart to compare data.

79

Without a proper cool down period,

your blood may collect in _______,

resulting in dizziness.

A. your brain

B. the organs in your chest

C. your extremities

D. the muscles you were using

80

In both girls and boys, a heart rate

below _______ beats per minute

reflects that their fitness level is

good.

A. 40

B. 58

C. 72

D. 80

81

A Safe Workout

Anyone who

exercises faces

the risk of injury.

Some may be

unavoidable, but

most can be

prevented by

common sense.

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82

Equipping for Safety

You do not need expensive

equipment to be safe.

You may only need

sneakers.

Choose the right equipment

for your exercise.

83

Clothes should be

comfortable,

unrestrictive, and

allow the body to

cool.

Avoid clothing that

can trip you or get

caught in your

equipment. Wear long

sleeves and pants

where scrapes can

occur.

84

To protect your feet, footwear must:

• Fit properly

• Be in good condition

• Provide support and protection.

You probably do not need to buy highly

specialized, expensive, athletic footwear.

If your main activities are walking and

bicycling, you do not need professional

runner’s shoes.

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85

Protective gear is

designed to

prevent injuries

in contact sports.

Many sports use

hard-shell

helmets to

protect the head

from blows.

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86

Knee and elbow pads are important equipment for skate boarders and skaters.

You should regard a helmet as standard equipment for any wheeled sport also.

87

Which of these suggestions for

workout gear and clothing is NOT

recommended?

A. Fabric should allow the body to cool through the evaporation of sweat.

B. Clothing should be loose-fitting and baggy to allow for movement.

C. A helmet is necessary for any activity involving wheeled equipment.

D. Footwear does not have to be expensive but should fit well and give support.

88

Fluids and Food

Your body can require water even when

you are not thirsty.

If you exercise more than 45 minutes,

take in fluids as you exercise, especially

in hot weather.

Have a cup of fluid a few minutes before

exercising and every 15 minutes during

exercise.

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89

The food you eat provides the

energy you need for exercising.

90

Avoiding Overexertion

Signals you have overworked

your body:

• Unusually tired during/after exercise

• Nausea or vomiting

• Muscle or joint pains that stay

If you experience any of these symptoms:

• Cut back on intensity and length

• Stick to consistent exercise schedule

• Keep your exercise within your level.

90

91

Weather Considerations

Make sure your clothing is appropriate for

the weather. You should feel slightly cool

before exercising.

On warm, sunny days, wear light-colored

clothing and dress lightly.

The lighter or more sun-sensitive your

skin, the more sunscreen you need.

92

Exercise Myths and Facts

1. MYTH: “No pain, no gain.”; exercise to the point of feeling

pain is the only way to improve your abilities.

FACT: Pain is a danger signal, a signal that you are

causing harm. Sharp or sudden pain should be a signal to

stop.

2. MYTH: Sit-ups and other abdominal exercises will

decrease fat in the stomach area.

FACT: You cannot “spot reduce” or lose fat just in one

area.

3. MYTH: Drinking fluids before exercising can cause

stomach cramps.

FACT: Plain water will not cause cramps. Without

adequate water, you can become dehydrated, which can

lead to muscle cramps and other more serious problems. 92

93

Exercise Myths and Facts

4. MYTH: Being thin is a sign of fitness.

FACT: Thin people who do not exercise are likely to have

poor heart, lung, and muscular fitness. Cardiovascular

fitness is a better indication of overall fitness than your

appearance.

5. MYTH: If women lift weights, they will develop muscles.

FACT: Women usually have less muscle tissue and more

fat tissue than men. They also have a balance of

hormones that is different from men and that prevents

the development of large muscle mass.

6. MYTH: Exercise is unsafe for older people.

FACT: The health of elderly people can benefit greatly

from moderate exercise.

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94

When it is cold, clothing should protect

from frostbite.

Cover your head and hands.

You may need a sweat suit, but don’t

overdo the thickness of clothing.

Layers of clothing are better because

you can remove layers to regulate body

heat.

94

95

During exercise in warm weather,

you should drink a cup of water

every _______ minutes.

A. 15

B. 20

C. 30

D. 45

96

Choosing the Right Exercise Program

Base your exercise program on your

current fitness, interests, needs, and

abilities.

Make sure your new activity does not

put you at risk, then get help from an

exercise specialist to select the best

exercises for you.

Specific pointers can make the activities

safer and more effective. 96

97

Your exercise program should have

three parts:

• Warm-up

• Conditioning

• Cool-down

98

The warm-up period :

• Slow walking

• Mild stretching

• Calisthenics.

• Allows for a slow increase in heart

rate

• Sends extra blood through muscles to

warm them.

For 5-7 minutes, include:

99

Calisthenics

Light gymnastic exercise

designed to promote good

health by developing strength

and grace

100

The conditioning period (generally 20

minutes) brings on cardiorespiratory

endurance and/or muscle strengthening

endurance.

Push your body to normal limits, then a

little beyond. As you strengthen, your

normal limits will change.

Weight training:

• For bulk—add weight.

• For strength—add reps.

• Give muscles a day off between

workouts. 100

101

Cardiorespiratory

Of or relating to the heart

and respiratory system

102

Monday Tuesday Wednesday Thursday Friday

Warm-up/

Stretching

Strength

Training

Running

Cool-down/

stretching

Warm-up/

Stretching

Aerobics

Conditioning

Cool-down/

stretching

Warm-up/

Stretching

Strength

Training

Running

Cool-down/

stretching

Warm-up/

Stretching

Unit fun run

Cool-down/

stretching

Warm-up/

Stretching

Assessment

of goal

Measurement

session

Cool-down/

stretching

Weekly Physical Fitness Training Program

Tuesdays and Thursdays—“recovery” days

103

Cool-down period allows your heart rate to

slow down, relaxes muscles, and cools the

body. Stretching muscles can relieve

cramps and soreness.

Cool-down

period—4 to 6

minutes of slow

walking, easy

calisthenics, and

mild stretching.

104

Which of the following statements is

an exercise myth?

A. Weightlifting will not cause women to develop large muscles.

B. Moderate exercise has excellent health benefits for older people.

C. Being thin is an indication of physical fitness.

D. Spot reduction, such as sit ups to get rid of abdominal fat, does not work.

105

Light, gymnastic-like exercises that

develop strength and grace are

known as _______.

A. calisthenics

B. interval training

C. low impact aerobics

D. isometrics

106

Monday Tuesday Wednesday Thursday Friday

Warm-up/

Stretching

Strength

Training

Running

Cool-down/

stretching

Warm-up/

Stretching

Aerobics

Conditioning

Cool-down/

stretching

Warm-up/

Stretching

Strength

Training

Running

Cool-down/

stretching

Warm-up/

Stretching

Unit fun run

Cool-down/

stretching

Warm-up/

Stretching

Assessment

of goal

Measurement

session

Cool-down/

stretching

Weekly Physical Fitness Training Program

Tuesdays and Thursdays—“recovery” days

People know how important exercise is, but

they have trouble staying with a program.

Tips to make it easier to keep your resolution to become/remain fit:

• Think of fitness as part of a daily routine. • Set realistic and specific goals. • Exercise at least three times a week. • Keep track of your progress.

Sticking with an Exercise Program

106

107

Monday Tuesday Wednesday Thursday Friday

Warm-up/

Stretching

Strength

Training

Running

Cool-down/

stretching

Warm-up/

Stretching

Aerobics

Conditioning

Cool-down/

stretching

Warm-up/

Stretching

Strength

Training

Running

Cool-down/

stretching

Warm-up/

Stretching

Unit fun run

Cool-down/

stretching

Warm-up/

Stretching

Assessment

of goal

Measurement

session

Cool-down/

stretching

Weekly Physical Fitness Training Program

Tuesdays and Thursdays—“recovery” days

Sticking with an Exercise Program

(continued)

• Make the routine fit your personality.

• Choose a convenient place for exercise.

• Wear comfortable clothing and shoes.

• Stay positive and have fun.

Caution: Before beginning any exercise

or diet program, have the approval of

your physician. 107

108

Assessing Cardiovascular Fitness

and

Determining Target Heart Rate

During exercise, the heart and lungs must

supply more oxygen.

Rest

5 quarts/minute

Vigorous Exercise

20-25 quarts/minute

109

Your target heart rate is the rate you need to

maintain during exercise to improve your

cardiovascular fitness.

Age 20 25 30 35 40 45 50 55 60 65

80

100

120

140

160

180

200

Hea

rt R

ate

-Beats

Per

Min

ute

% of

Maximum

Heart Rate

85%-100%

65%-85%

50%-65%

50% or less

110

To help you stick with your exercise

program, think of fitness as a

_______.

A. chore to get rid of early in the day

B. part of your daily routine

C. way to get immediate results if you push yourself to the limits

D. bonus that makes you feel good when you have time in your week to get to it

111

Test Your Cardiovascular Fitness

Before you do a test or start an exercise program, have a physical exam, including a check of your blood pressure and resting heart rate. Do not attempt a test if you have a history of health problems.

111

112

Test your cardiovascular fitness by

walking/running for one mile as fast as

you can.

Have a partner use a watch with a second

hand to measure your time in minutes

and seconds. 112

113

Compare Your Results

to

Recommended Results

Age Girls Boys

14 10:30 7:45

15-18 10:30 7:30

Compare your score to the table. Your time

should be no greater than the minimums.

Mile Walk/Run Times

In Minutes and Seconds

114

Take Your Resting Pulse

and

Determine Your Target Heart Range

Determine your

resting heart rate

by counting your

pulse beats for

one minute.

115

Subtract your resting heart rate from 200,

your approximate maximum heart rate.

Multiply that figure by 0.6 and also by 0.8.

200

-72

128 X 0.6 = 76.8

200

-72

128 X 0.8 = 102.4

Approx MHR

-RHR

116

Add your resting heart rate back into the two

numbers from the previous step. The two

new sums give you your target heart rate

range.

200

-72

128 X 0.6 = 76.8 + 72 = 148.8

200

-72

128 X 0.8 = 102.4 + 72 = 174.4

Approx MHR

-RHR

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Which one of these cardiovascular

fitness assessment steps contains an

error?

A. You run one mile as fast as you can.

B. Your partner records your time using a watch with a second hand.

C. If you are 14 and your time is more than 10:30 for girls or 7:45 for boys, you are not at a good fitness level.

D. If you have to walk part of the mile, you are automatically not at a good fitness level.

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Choose an Appropriate

Cardiovascular Exercise Program

Ask your physical

education teacher to

help select

appropriate exercise

activities for you.

Start moderately,

and progress into

higher intensity

exercises.

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Do your exercises 3-4 times a week.

Take your pulse rate immediately to see

if you are staying within your target

heart range.

Your heart rate begins to slow

immediately after you stop exercising,

so count your pulses for only 6

seconds and then multiply by 10 to

account for 60 seconds worth of

pulses.

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After exercising regularly, retake the walk/run

one mile test to check your progress.

Apply the skill:

1. Do warm-up stretches; complete the timed

one mile walk/run; record the results.

2. Determine your target heart rate ranges.

3. After a physical checkup, design a

cardiovascular fitness program that will

improve your fitness level.

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Fitness Throughout Life

One of the most important and challenging

things to do for yourself—start exercising

while you are young and continue for life.

Don’t be discouraged thinking it’s too

difficult or time consuming.

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Many activities you already do may be some

form of fitness exercise and can be fun:

activities such as aerobic dance classes or

recreational dancing.

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Fitness and Recreation

Do you:

• ride a bike with friends?

• take a brisk walk in the morning?

• jump and turn to fast music?

• get together with friends for a

• hike?

• basketball game?

• swim?

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If so, you already participate in activities

that contribute to your physical fitness.

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Fitness and Aging

Bodies undergo physical

changes as they age, but

that should not prevent

you from being

physically fit.

Even if started late, moderate exercise can

help reduce or eliminate many physical

problems associated with age.

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Some older people think they

need to avoid exercise to avoid

injury. That is a mistake.

Exercised bones and muscles

stay stronger and can reduce the

risk of osteoporosis.

Older people who get little

exercise are less healthy than

those who remain active.

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Exercise issues for older people:

• Possible circulatory-system problems

• Lower target heart rate

• Need less stress on bones and muscles

However, with care and moderation, older

people can continue to benefit from regular

exercise.

Moderation is especially important in a

fitness program for older adults.

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Finding Ways to Get Fit

Still cannot plan and carry out a fitness

plan? Then increase your level of activity

by making a game of it.

• Bike or walk instead or riding.

• Use stairs instead of elevators.

• Pick up your walking pace or jog.

A little exercise is better than none, and

every little increase is beneficial.

128

True or False: Recreational activities

such as walking your dog, dancing,

and shooting baskets with friends

are important parts of a fitness

program.

A. True

B. False

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Which of these statements about exercise and

aging is NOT accurate?

A. Older people must be careful when exercising because it increases the risk of osteoporosis, a condition when bones become fragile.

B. Even when older people begin exercising later in life, the effects of cardiovascular disease and arthritis can be reduced.

C. The target heart rate decreases as people become older, since they are more likely to have circulatory-system problems.

D. Older people can keep bones and muscles healthy through exercise, but they must use more moderation and decrease exercise intensity.

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Conclusion

Regular exercise is important in maintaining your health; you feel better, look better, and help fight disease. Different exercise programs have different benefits, but the important thing is to stay active. It is easy to get out of shape, so take the stairs, bike, walk, or bowl. Turn off the TV and have fun with your friends; it’s all a benefit to you and your health.

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