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 -

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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