Resting Heart Rate. 70-80% of maximum heart rate (Zone 2) weight management, improving cardio fitness. • Answer – 90 Calories • How many calories are in 3 serving of this food? Max Heart Rate Achieved: Max heart rate of subject. Circulation. Get powerful tools for managing your contents. You are dancing, hiking on the flat, biking slower than 10 miles per hour (mph) (16 km/hr), walking at about 3.5 mph (5.6 km/hr), downhill skiing, swimming, gardening, playing doubles in tennis, or playing golf. PE 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 Zone 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. Target heart rate zone. Case Study 1 Calculations: Calculate the client’s target heart rate using the Karvonen formula. Fitness Tier Activity NUTRITION UNIT . To do so effectively, you need to know how to calculate your target heart rate. That means minimal interruption. • Minerals come from a variety of foods PE Standards 9.1, 9.3, 9.5, WATER • Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function. • Answer - ½ Cup • How many serving are in this container? what is…. This is an opportunity for you […] . Rate 100-120 cpm. breanna schuster ~ kalene winn ~ jennifer cobb. A more accurate formula, offered in a study published in the journal, Medicine & Science in Sports & Exercise, is 206.9 - (0.67 x age) which can also be used to more accurately determine VO2 Max, but may produce significantly different results. how, Manager’s Heart Rate in Competition – Your Mental Approach to Games - . Heart Rate. • Cardiorespiratory Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition 5 Components of Health-Related Fitness PE Standards 9.1, 9.3, 9.5, Cardiorespiratory Endurance The ability of the heart, blood vessels and lungs to supply enough oxygen to the body during long periods of physical activity PE Standards 9.1, 9.3, 9.5, 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 PE Standards 9.1, 9.3, 9.5, 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 PE Standards 9.1, 9.3, 9.5, Muscular Strength The ability of a muscle or muscles to push or pull with its/their total force PE Standards 9.1, 9.3, 9.5, Muscular Strength • Frequency • 2-4 times per week • Intensity • Heavier weight with less repetitions • Time • 30-60 minutes per session • Type • Anaerobic activities such as weight room PE Standards 9.1, 9.3, 9.5, 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 PE 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 PE Standards 9.1, 9.3, 9.5, Muscular Endurance • Frequency • 2-4 times per week • Intensity • Light weights, numerous reps • Time • 30-60 minutes per session • Type • Any activity allowing muscles to perform a physical task for a period of time PE Standards 9.1, 9.3, 9.5, 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 PE Standards 9.1, 9.3, 9.5, Flexibility The 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 Coordination PE Standards 9.1, 9.3, 9.5, Exercise to Improve Flexibility • Dynamic Stretching • Static Stretching • Pilates • Yoga • Gymnastics • Gabby Douglass • http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu PE Standards 9.1, 9.3, 9.5, Flexibility • 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 PE Standards 9.1, 9.3, 9.5, Body Composition The combination of fat mass and fat-free mass, including bones, muscles, organs and water PE Standards 9.1, 9.3, 9.5, Extreme Body Compositions • Too Little: • Linked to problems with healthy functioning • Can lead to problems with reproduction in women. 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