Transcript Fitness - River Vale Public Schools

WHAT IS FITNESS?
Fitness means being able
to perform physical
activity. It also means
having the energy and
strength to feel as good
as possible. Getting
more fit, even a little
bit, can improve your
health.
INTERESTING FACTS ABOUT FITNESS!!!
1. Exercise Boosts Brainpower
2. Movement Melts Away Stress
3. Exercise Gives You Energy
4. It's Not That Hard to Find Time for Fitness
5. Fitness Can Help Build Relationships
6. Exercise Helps Ward Off Disease
7. Fitness Pumps Up Your Heart
8. Exercise Lets You Eat More
9. Exercise Boosts Performance
10. Weight Loss Is Not the Most Important Goal
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Participate in at least 30-60 minutes of physical exercise at least 5 days a week
What can you do that counts?
- - Sports
- - Leasure activities
- - Fitness movements
MAIN GOAL = GET
MOVING!!!!
TERMS THAT YOU SHOULD KNOW!
FITT
F– Frequency- how often you work the muscle of the body
I- Intensity- How hard you work different muscle groups
T- Time- The length of time that you spend exercising
T- Tempo- Type of activity you chose to do
Resting Heart Rate (RHR)- The number of times your heart
beats per a minute when you are resting
Target Heart Rate – The level at which your heart and lungs
receive the most benefit from a workout. This is the
number of time s you WANT your heart to beat per a minute
when you are working out.
Recovery Heart Rate- How quickly your heart rate returns to
normal after exercise has stopped.
HOW TO FIND YOU MAX HEART RATE?
To find your maximal heart rate- which is the predicted maximum amount of time
times your heart is capable of beating in one minute, comes down to a very
simple mathematical equation!!!
220- age = Max Heart Rate
Target Heart Rate- from the last slide you know what the Target Heart Rate is. The
Target Heart Rate is 60%- 75% of you maximum.
Example: Mr. Davenport
220-age= Max
197 x 0.60 (60%)= ?
220-23= 197 bmp (beats per a minute)
197 x 0.75 (75%)= ?
Where do you fall on the chart?
Warm-up: gentle activity that prepares your body for exercise
-
Generally, it lasts about 5-10 minutes
-
Goal is to get the heart rate up! Get the muscles loose and warm
and to get a little sweat going!
-
Example: Jogging the two laps in Physical Education + the
stations
Cool-down: A gentle activity to slow down after exercise
-
Walking and Static Stretching are great ways to cool down
OTHER TERMS!
Strength- The ability for your muscles to exert a force
Endurance- The ability to keep up a physical activity without becoming overly tired
Flexibility- The ability to move the joints through a full range of motion