target heart rate
DESCRIPTION
Target Heart Rate. Q: How do you estimate your maximum heart rate? A: Subtract your age from 220. After you find your max HR, calculate your target HR zone by calculating 60 percent and 85 percent of your maximum. . Target Heart Rate . EXAMPLE: For a 15 year old: 220-15=205 - PowerPoint PPT PresentationTRANSCRIPT
Target Heart Rate Q: How do you estimate your maximum
heart rate? A: Subtract your age from 220. After you find your max HR, calculate your
target HR zone by calculating 60 percent and 85 percent of your maximum.
Health Standard 9.2aPE 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 ZoneHealth Standard 9.2aPE Standards 9.1, 9.3, 9.5
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. Or, place the tips of your index and second fingers on your lower neck, on the side of your windpipe.
Press lightly until you feel the blood pulsing beneath your fingers. Count the beats you feel for 10 seconds. Multiply this number by six
to get your heart rate (pulse) per minute. Check your pulse: _______________ x 6 = ________________ (beats in 10 seconds) (your pulse)
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
The F.I.T.T. Principle/FormulaDEFINITION: Guidelines that help you set up a workout routine to fit your goals and fitness level
Help you get the most out of your exercise program
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
FREQUENCY Refers to the number of times per week you engage in physical activity or exercise.
Key phrase to remember: HOW OFTEN
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
INTENSITY Refers to the difficulty or exertion level of your physical activity or exercise.
Key Phrase to remember: HOW HARD
Target Heart Rate 220-Age
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
TIME Refers to the duration of a single workout, usually measured in minutes or hours.
Key phrase to remember: HOW LONG
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
TYPE Refers to the particular type of physical activity or exercise you choose to do.
Key phrase to remember: WHAT KIND
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Exercise is planned, structured & repetitive bodily movement done to improve or maintain physical fitness.
2 main kinds of Exercise: Aerobic Anaerobic
Physical Fitness
Body’s ability to perform activity and to meet the demands of daily living while being energetic and alert.
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Energy producing system within the muscles that require oxygen
What does it look like? Vigorous, rhythmical, sustained activity that improves heart & lung function and body composition
Burns a lot of calories!
AEROBIC
AEROBIC EXERCISE
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Energy producing system within the muscle that is without oxygen
What does it look like? Short-lasting, high-intensity activity
Uses energy sources stored in the muscles◦ Examples include: Weight Lifting, Sprints, Interval training
ANAEROBIC
ANAEROBIC EXERCISE
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition
Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally.
5 Components of Health-Related Fitness
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
The ability of the heart, blood vessels and lungs to supply enough oxygen to the body
during long periods of physical activity
Cardiorespiratory Endurance
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
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
Cardiorespiratory Endurance
Health Standard 9.2a
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 Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
PE Standards 9.1, 9.3, 9.5
Muscular StrengthThe ability of a muscle or
muscles to push or pull with its/their total force
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
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
Muscular Strength
Health Standard 9.2a
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 Health Standard 9.2aPE 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
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
PE Standards 9.1, 9.3, 9.5
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
Muscular Endurance
Health Standard 9.2a
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 Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
PE Standards 9.1, 9.3, 9.5
FlexibilityThe 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 CoordinationHealth Standard 9.2a
Exercise to Improve Flexibility
Dynamic Stretching Static Stretching Pilates Yoga Gymnastics Gabby Douglass
◦http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
PE Standards 9.1, 9.3, 9.5
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
Flexibility
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Body CompositionThe combination of fat mass and fat-free mass, including bones, muscles, organs and
water
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Too Little:◦Linked to problems with healthy functioning◦Can lead to problems with reproduction in
women.
Too Much: ◦Increases the risk of many diseases, including
type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers.
Extreme Body Compositions
Can be measured in different waysHealth Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Body Mass Index (BMI)
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Hydrostatic/Underwater Weighing
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Skinfold Caliper Test
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Set challenging but realistic goals Choose exercises to best help you reach your
goals Begin exercising at a comfortable level Do a variety of exercises Follow the Training Principles:
◦ Principle of Warm up◦ Principle of Cool down◦ Principle of Specificity◦ Principle of Overload◦ Principle of Progression◦ Principle of Fitness Reversibility
Creating a Fitness Plan: SMART Goals
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
TRAINING
PRINCIPLES
Warm-up5-10 minutes of easy exercise to warm and
stretch muscles & increase blood flow Overload
Workout must include exercise beyond what is
usually done to gain additional fitness
benefits
Progression Amount and intensity
of exercise in a workout must be
increased graduallyCool-Down5-10 minutes of reduced
exercise to help the heart rate & breathing rate, temperature, & circulation return to
normal
Fitness Reversibility
Fitness Benefits are lost when training
stops
SpecificityA workout shouldinclude a specific
type of exercise to gain the desired fitness benefit
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Nutrition: Words to Know NUTRITION - is the science that studies how
body makes use of food
DIET - is everything you eat and drink
NUTRIENTS - are the substances in food
CALORIES – See the next slide
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
A calorie is a unit of energy produced by food and used by the body
There are 3500 calories in a pound◦ Fat: 1 gram = 9 calories◦ Protein: 1 gram = 4 calories◦ Carbohydrates: 1 gram = 4 calories
What’s the deal with CALORIES?
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need:
◦ Carbohydrates◦ Protein◦ Fat◦ Vitamins◦ Minerals◦ Water
6 Essential Nutrients
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Your body's main source of energy.
Most calories (55-60%) should come from carbohydrates.
Carbohydrates can be grouped into two categories: Simple and Complex. ◦ Simple Carbohydrates = Sugars ◦ Complex Carbohydrates = Starch & Dietary fiber.
CARBOHYDRATES
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Grain products◦ Breads ◦ Cereals◦ Pasta ◦ Rice
Fruits Vegetables
Main Sources of Carbohydrates
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Needed for growth; building and repair or body tissues
The “building blocks” of the body Secondary energy source
PROTEIN
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
2 Kinds of Proteins:
Main Sources of Protein
Complete Proteins: Contains all of the
essential amino acids
Incomplete Proteins: Do NOT contain all the essential amino acids
Come from Animals Meat - fish, poultry
Milk Yogurt Eggs
Come from Plants Grains
Legumes-Dry Beans Nuts
Seeds Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
2 Types: Saturated and Unsaturated Maintains skin and hair Cushions vital organs Provides insulation Production and absorption of certain
vitamins and hormones.
FAT
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Animal-based foods ◦ Meats ◦ Milk products◦ Oils
Nuts ◦ Peanut butter
Main Sources of Fat
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Help to regulate chemical reactions in the body.
Vitamins cannot be made in the body, we must obtain them through the diet.
Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose.
Vitamins come from a variety of sources ◦ Eat a assorted & colorful diet!
VITAMINS
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Minerals are components of foods that are involved in many body functions.
Minerals are not a source of energy and are best obtained through a varied diet rather than supplements.
Minerals come from a variety of foods
MINERALS
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.
Most of our body weight (60-70%) is made up of water.
Drink at least 64 oz. per day
How do you know if you are drinking enough water? ◦ Clear urine
WATER
Health Standard 9.2a
Food Labels Serving Size – The amount of food, such as 1
cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food.
What is the serving size for this food? ◦ Answer - ½ Cup
How many serving are in this container? ◦ Answer - 4 Servings
How many calories are in 1 serving of this food? ◦ Answer – 90 Calories
How many calories are in 3 serving of this food? ◦ Answer – 270 Calories
Using the Percent Daily Value◦ Low = 5% or less of the Daily Value◦ Moderate = 6%-19% of the Daily Value◦ High = 20% or more of the Daily Value
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Nutrition Facts Quiz
Directions: Analyze the nutritional value of this food. ALL nutrients with a percent daily value should be listed in the chart!
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
PE Standards 9.1, 9.3, 9.5
McDonald's Big Mac
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide.
A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.
Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, sides of boxes, etc.— tells you the number of servings in the container.
Portions Quiz -20 Years Ago vs. Today
Portion Distortion
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Myplate/Mypyramid Food Groups
http://www.choosemyplate.gov/food-groups/
Mypyramid Blast Off Game
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Eating Disorder – a psychiatric illness with specific criteria
Disordered Eating – refers to troublesome eating behaviors, such as restrictivedieting, bingeing or purging, which occur less frequently or are less severe than those required to meet the full criteria diagnosis for an eating disorder.
Eating Disorders
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Refusal to maintain weight that’s over the lowest weight considered normal for age and height
Intense fear of gaining weight or becoming fat, even though underweight
Distorted body image
In women, three consecutive missed menstrual periods without pregnancy
Anorexia Nervosa
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Recurrent episodes of binge eating (minimum average of 2 binge-eating episodes/week for at least 3 months)
feeling of lack of control over eating during the binges
regular use of one or more of the following to prevent weight gain: self-induced vomiting, use of laxatives or diuretics, strict dieting or fasting, or vigorous exercise
persistent over-concern with body shape and weight
Bulimia Nervosa
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Periods of uncontrolled, impulsive, or continuous eating beyond the point of feeling comfortable full.
Feeling of self-hatred after a binge
May struggle with anxiety, depression, and loneliness
Body weight may vary from normal to mild, moderate, or severe obesity
Binge Eating Disorder
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Low self-esteem Feeling of
inadequacy Lack of control Depression Anxiety Anger Loneliness Family Problems
Pressure from parents/family
Bullying Images in the
media Physical Abuse Emotional abuse Troubled
Relationships Puberty
Causes of Eating Disorders
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Sleep is a state of deep relaxation in which the brain continues to process information, but there is little movement or consciousness.
Sleep
Health Standard 9.2a
Biological Rhythms
Annual Cycles - seasonal variations (hibernation, seasonal affective disorder)
24 hour cycle: Circadian Rhythm 24 hour biological clock
Our body temperature and awareness changes throughout the day.Higher at morning, dips in afternoon, cools at night90 minute cycle: sleep cycles.
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
PE Standards 9.1, 9.3, 9.5
Sleep Stages There are 4 or 5 identified stages of sleep. It takes about 90-100 minutes to pass through the 5 stages. The brain’s waves will change according to the stage The first four sages and know as NREM sleep. The fifth stage is called REM sleep.
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
You will have the next 15-20 minutes to sleep
You must close your eyes and try to get into a comfortable position (at your desk)
Sleep Experiment:
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Did you fall asleep?Did you dream?How do you feel now? ◦Rested?◦More Tired?
Do you think you get enough sleep each night?
Sleep Reflection Questions:
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Stage One
This is experienced as falling to sleep and is a transition stage between wake and sleep.
It usually lasts between 1 and 5 minutes and occupies approximately 2-5 % of a normal night of sleep.
brief periods of alpha waves, similar to those present while awake
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Stages Three & Four "Delta" sleep or "slow wave" sleep and may last 15-30
minutes. It is called "slow wave" sleep because brain activity
slows down dramatically from the "theta" rhythm of Stage 2
Most deepest sleep happens here
It is delta sleep that a sleep-deprived person's brain craves the first and foremost.
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Stage Five/ REM SLEEP REM: Rapid Eye Movement a very active stage of
sleep.
Composes 20-25 % of a normal nights sleep.
Breathing, heart rate and brain wave activity quicken.
Vivid Dreams can occur.
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Why do we need sleep?(Two theories)
Ecological Niche: In history, darkness meant death, those that slept did not go out in the dark thus did not die=Sleep protects us.
Sleep helps us recuperate and restores the breakdown of our body.
Insufficient Sleep leads to a host of problems: See Chart
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
A sleep disorder is a medical disorder of the sleep patterns of a person. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning
Sleep Disorders
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Insomnia
Recurring problems in falling or staying asleep. Not your once in a while (I have a big test
tomorrow) having trouble getting to sleep episodes. Insomnia is not defined by the number of hours you
sleep every night.
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Narcolepsy Characterized by uncontrollable sleep attacks.
◦ Lapses directly into REM sleep (usually during times of stress or joy).
Most people who have narcolepsy have low levels of Hypocretin-a chemical in the brain that helps control
wakefulness. What causes these low levels isn't well understood. Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Sleep Apnea
A sleep disorder characterized by temporary cessations of breathing and reawakening.
Causes- High BMI (Body Mass Index) or Genetics
Health Standard 9.2a
PE Standards 9.1, 9.3, 9.5
Night Terrors A sleep disorder
characterized by high arousal and an appearance of being terrified.
Occur in Stage 4, not REM, and are not often
remembered.
Health Standard 9.2a
Sleepwalking Sleepwalking is a sleep disorder effecting an
estimated 10 percent of all humans at least once in their lives.
Sleep walking most often occurs during deep non-REM sleep (stage 3 or stage 4 sleep) early in the night.
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
PE Standards 9.1, 9.3, 9.5
1. Wish Fulfillment2. Information Processing3. Activation Synthesis
Health Standard 9.2a