Transcript INTRO TO PERSONAL FITNESS

UNIT 3 OBJECTIVE
To provide the students with the proper and necessary knowledge to take their previously determined (written)
fitness goals and create the muscular fitness portion of their IFP (Individual Fitness Plan) in regard o the F.I.T.
principle that was learned and assessed for understanding during Personal Fitness Unit 1. Students will understand
the importance of creating and then maintaining good cardiovascular fitness. Students will also learn how to
calculate proper cardiovascular training level to ensure that they are getting a quality and productive workout.
HEART
LUNGS
BLOOD VESSELS
3 EXAMPLES OF CARDIOVASCULAR ACTIVITIES
Running
Biking
Swimming
1. Stronger Heart
2. Lower Blood Pressure
3. Lower Body Fat Percentage
4.Improved Circulation
5.Faster Recovery Rate
Calculating Your Training Zone
MAXIMUM HEART RATE
• 220-Age
HEART RATE RANGE
• 60-85% of your max
• Lower Training Limit
• Upper Training Limit
• Approx 150-185BPM
Calculating Your Training Zone
(always need to know your age & resting
heart rate)
Steps:
1. 220-Age=Maximum Heart Rate
2. Maximum Heart Rate-Resting Heart Rate=Heart Rate
Range
3. (Heart Rate Range * .60) + Resting Heart Rate=Lower
Training Limit
4. (Heart Rate Range * .85) + Resting Heart Rate=Upper
Training Limit
AEROBIC ACTIVITY: Moderate Exercise over an
extended period of time.
• Uses oxygen
ANAEROBIC ACTIVITY: Short bursts of intense
exercise.
• Uses stored energy in the muscles
Frequency: How often you exercise.
• Minimum of 3 days each week.
Intensity: How hard you work.
• 60-85%.
Time: How long you workout.
• Ideally 30 minutes.
Type: The exercises you perform.