Mindtrap

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MindtrapCan you guess the answer?

• If three cats catch three mice in three minutes,
  how many cats would be needed to catch 100 mice
  in 100 minutes?

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The answer is..

• The same three cats would do. Since these three
  cats are averaging one mouse per minute, given
  100 minutes, the cats could catch 100 mice.

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Section 13.2
Setting Goals for Lifelong Fitness
Objectives
Develop a plan for achieving lifelong fitness.
Describe the three phases of exercise.
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Health Stats This graph shows the percentage of
teens who participate in vigorous physical
activity on a regular basis.
How would you explain the trends in this graph?
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Planning a Fitness Program

• Lifelong fitness is the ability to stay healthy
  and fit as you age.

• To plan a successful fitness program you should
  define your goals, develop your program, and
  monitor your progress.

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Define Long-Term Goals
An important long-term goal of any fitness
program should be lifelong fitness.

• Choose activities that you enjoy and can continue
  as you age.

• Vary your activities from day to day.

• Combine exercise with social activities whenever
  possible.

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Define Short-Term Goals

• In planning a fitness program, you also need to
  know your more immediate, or short-term goals.

• Your goals should be specific to help you measure
  your progress.

• Your time frame for reaching your goals also
  needs to be realistic.

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Develop Your Fitness Plan

• Develop a fitness plan by marking a calendar with
  your typical weekly schedule.

• Your Health If you have health concerns, work
  with your doctor to devise an appropriate fitness
  plan.

• Your Budget Do the activities require special
  equipment or fees?

• Where You Live What activities are appropriate
  for the area where you live? Will you have to
  alter your plans when the seasons change?

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Brain Teaser

• Question
• I can be quick and then Im deadly, I am a rock,
  shell and bone medley. If I was made into a man,
  Id make people dream, I gather in my millions by
  ocean, sea and stream.
• What am I?

Answer SAND
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The FITT Formula

• FITT formula stands for frequency, intensity,
  time, and type.

• Frequency To become or stay physically fit, you
  should exercise at least 3 to 5 times a week.

• Intensity Target heart rate is the rate at which
  your cardiovascular system receives the most
  benefits from exercise without working too hard.

• Time The amount of time you spend exercising
  affects your level of fitness.

• Type To prevent boredom and overuse injuries,
  you should practice cross-training by
  participating in a wide variety of activities.

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Monitor Your Progress

• You may find that you look better, sleep better,
  and feel more alert.

• You might also notice that you have gained muscle
  strength or lost weight.

• One good indicator of improved fitness is a drop
  in your resting heart rate.

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Monitor Your Progress
A chart, such as this one, can help you monitor
your progress.
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Alter Your Fitness Plan

• As your fitness improves, your workouts may
  become too easy.

• By slightly increasing the intensity or time of
  your workout, you should continue to see positive
  results.

• Remember that, no matter what your fitness goals
  are, you need to combine your exercise program
  with healthy eating habits.

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EXERCISE TIME

• 10 Squats with the ball held above your head
• 10 Pushups with your hands on the ball
• 10 Situps
• 10 Back Extensions

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Phases of Exercise
The safest workouts begin with a warm-up period
and end with a cool-down period.

• Stretching exercises should be part of both the
  warm-up and cool-down periods.

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Warming Up and Stretching

• A warm-up is a five- to ten-minute period of mild
  exercise that prepares your body for a vigorous
  workout.

• A warm-up should include some of the same motions
  as your planned activity, but at a slower pace.

• Your warm-up should also include five to ten
  minutes of stretching.

• Hold stretches for 15 seconds.

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The Workout

• The workout is when you perform an activity at
  its peak level.

• To be effective, your workout should follow the
  FITT formula.

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Cooling Down and Stretching

• The cool-down is a period of mild exercise, such
  as walking, performed after a workout.

• Your cool-down should be at least as long as your
  warm-up.

• Stretching after your cool-down loosens muscles
  that may have tightened during exercise.

• Spend at least five minutes repeating the
  stretches you did during your warm-up period.

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Suggested Exercise Session
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Suggested Exercise Session
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Target Heart Rate Zone

• What does the term Target Heart Rate Zone mean?

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Target Heart Rate Zones

• It is the zone in which your heart and body are
  making the most gains from your exercise without
  being over-exerted!
• Five levels of heart rate zones
• Warm up zone,
• Fat burning zone,
• Aerobic zone,
• Anaerobic zone,
• RED LINE --THE LIMIT!

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Finding your Pulse

• You have two carotid arteries one on either side
  of your neck. To find your carotid artery, first
  find your adam's apple, then move two fingers to
  the right or left. You should be able to feel
  your pulse here. You can also check your brachial
  artery on the inside of your arm just above your
  bicep or the radial pulse in your wrist, although
  your pulse at these locations may be slightly
  weaker.

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How to take heart rate?

• Your heart rate is the number of times your heart
  beats in one minute.
• In order to figure your heart rate, you will need
  a clock with a second hand or a stop watch. Once
  you have found your pulse, you'll want to begin
  timing. You can time yourself for one minute, or
  10 seconds (and multiply by 6), or 6 seconds (and
  multiply by 10). 6 second heart rates are the
  simplest to do, but one minute counts are the
  most accurate.

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Heart Rate Definitions

• Resting Heart Rate (RHR) The number of times
  your heart pumps in one minute when your body is
  at rest.
• Maximum Heart Rate (MHR) The maximum number of
  times your heart can pump in one minute.
• Target Heart Rate (THR) The pace you want your
  heart to beat while exercising. It is 60-80 of
  your maximum heart rate.

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Standard Target Heart Rate Formula

• Max heart rate (MHR)
• 220 your age max heart rate
• Target heart rate zone
• 60 - 80 of MHR
• 0.6 x MHR to 0.8 x MHR

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Karvonen Method
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Training Zones

• THE TRAINING ZONES
• Warm up zone 50-60 of MHR
• Fat burning zone 60-70 of MHR
• Aerobic zone 70-80 of MHR
• Anaerobic zone 80-90 of MHR
• The limit 90-100 of MHR

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Training Zones

• Warm up zone (50-60)
• Slightly elevated heart rate
• During warm ups and cool downs
• Best place to begin workouts!
• Good for those just starting an exercise program
• Fat burning zone (60-70)
• Burn more fat at this level because your body
  isnt burning as many calories it has the time
  to burn the fat that it doesnt have the time to
  do at higher intensities!
• 85 of calories burned are from fat

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Training Zones

• Aerobic zone (70-80)
• Moderate to vigorous pace
• Works on cardiovascular and muscular endurance
• More calories burned 50 burned come from fat
• Preferred zone for endurance events
• Anaerobic zone (80-90)
• Used for quick bouts of speed exercise
• Sprinters work in this zone often
• In this zone, fatigue sets in quickly after
  activity
• More calories burned15 from fat
• Improved cardiorespiratory system

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Training Zones

• The Redline/maximum Effort zone (90-100)
• Not typically a safe zone to work in a person
  should have clearance from a doctor to work in
  this zone and should be in incredibly great
  shape.
• Can only stay in this zone for short periods of
  time
• Summary of training zones
• Most people should aim to stay within the fat
  burning and aerobic zones as this is where they
  will gain the most benefit!

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Vocabulary
lifelong fitness
The ability to stay healthy and fit as you age.
FITT formula
A fitness plan that depends on four factors of
exercise frequency, intensity, time, and type.
target heart rate
The heart rate at which your cardiovascular
system receives the most benefits from exercise
without working too hard.
cross-training
Participating in a wide variety of activities.
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Assessing Flexibility, Muscular Strength,and
Endurance
It is important to know your current level of
fitness before planning a fitness program.
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Assessing Flexibility, Muscular Strength,and
Endurance
Assess your flexibility.

• Tape a yardstick to the floor. Place the tape
  across the 18-inch mark.

• Sit on the floor so that the 18-inch mark of the
  yardstick lines up with the bottom of your feet.
  Your legs should be straight in front of you.
  Your feet should be about 8 to 12 inches apart.

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Assessing Flexibility, Muscular Strength,and
Endurance
Assess your flexibility.

• Clasp your thumbs. With your palms down and your
  knees straight, slowly stretch forward and rest
  your fingertips on the yardstick.

• Repeat four times. On the fourth try, hold the
  stretch while your partner counts the inches
  above or below the 18-inch mark.

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Assessing Flexibility, Muscular Strength,and
Endurance
Assess your flexibility.
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Assessing Flexibility, Muscular Strength,and
Endurance
Assess your abdominal muscular strength and
endurance.

• Lie on your back with your knees flexed and feet
  about 12 inches from your bottom. Cross your
  arms. Your hands should be on your shoulders and
  your elbows against your chest. Your partner
  should hold your feet.

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Assessing Flexibility, Muscular Strength,and
Endurance
Assess your abdominal muscular strength and
endurance.

• Curl up until your elbows touch your thighs. Then
  lower down until your shoulder blades touch the
  floor.

• Your partner should count how many curl-ups you
  complete in one minute.

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Assessing Flexibility, Muscular Strength,and
Endurance
Assess your upper body muscular strength and
endurance.

• Lie face down. Your hands should be flat on the
  ground under your shoulders. Your legs should be
  straight back and slightly apart, with toes
  tucked.

• Push up with your hands until your arms are
  straight. Keep your legs and back straight.

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Assessing Flexibility, Muscular Strength,and
Endurance
Assess your upper body muscular strength and
endurance

• Lower your body until your elbows are at a
  90-degree angle and your upper arms are parallel
  to the floor. An entire push- up should take 3
  seconds.

• Repeat until you cannot do a push-up every 3
  seconds.

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Fitness Testing..