Circuit TrainingCan you explain the purpose of circuit

training?

Two Types of ExerciseCardiorespiratory or Aerobic ExerciseContinuous activity in which the heart can supply

all the oxygen the muscles need. Heart rate remains elevated for a period of time (usually over 15 min).

Examples: jogging, swimming, cycling, etc.

Resistance Training or Anaerobic ExercisePhysical activity done in short, fast bursts in

which the heart cannot supply blood and oxygen as fast as muscles use it. Activity that cannot be sustained for a long period of time.

Examples: weight-lifting, sprinting, calisthenics (push-ups, sit-ups, jumping jacks, etc.)

Your Heart is a Pump

Resting Heart Rate

Excellent (elite athlete)

Below 50 bpm

A well-conditioned athlete

Around 60 bpm

Average resting heart rate

Men=60-80 bpm Women 70-90 bpm

Sedentary (poor fitness)

Over 100 bpm

http://www.swiftclassroom.com/teachers/ncalkins/index.php

  Boys Mile

Girls Mile

Boys Pacer

Girls Pacer

Boys Push-Ups

Girls Push-Ups

Sit-Ups

Boys S&R

Girls S&R

Excellent (Superior Fitness)

 Under 6:30

 Under

7:30

Over 94

Over 61

 Over 35

 Ove

r 15 80  Ove

r 12Over 15

Good (Above Minimum Standard)

 6:31-8:29

 7:31-

9:59

62-94

33-61

 19-35

 8-15

 51-79

 9-12

13-15

Average (Meets

Minimum Standard)

 8:30  10:00

61 32  18  7  50  8 12

Below Average

(Almost at Standard)

 8:31-9:30

 10:01-

11:00

50-60

23-31

 14-17

 4-6  40-49

 6-7 10-11

Poor (Below Standard &

needs improvement

)

 Over 9:31

 Over

11:00

Under

50Under

23 Unde

r 14 Und

er 4 Unde

r 40

 Under

6Under

10

My Goals for You By End of Semester

           

Mile & Pacer Improvement Plans Frequency (Times a Week)

Run the timed mile to work on pace At least once, twice, three

Run in your Target Heart Rate Zone for 15-20 minutes At least once, twice, three

Do aerobic exercise in your Target Heart Rate Zone for 30 minutes (swimming, biking, playing sports, the elliptical, stairclimbing, etc.)

At least once, twice, three

Continue with current workout plan, ask for advice and a new plan if your scores decline

Maintenance

Push-Ups Improvement Plans Frequency (Times a Week)

Complete 2 sets of push-ups until failure—practice touching nose to the ground and keeping back straight. Once you reach failure, do push-ups on your knees until failure.

At least once, twice, three

Optional: If access to a weight room do 2 sets of 15 on either bench press, dumbbell chest press, or chest press machine

At least once, twice, three

Continue with current workout plan, ask for advice and a new plan if your scores decline

Maintenance

Level Frequency

Good or Excellent Maintenance

At Average Plan twice a week

Below Average Plan 3 times a week

Poor Plan 4 times a week

Getting a Personalized Plan• http://www.choosemyplate.gov/

• Click on Get a Personalized Plan (in the upper right hand corner) and fill out the information that it asks for and then hit submit.

• Then under View, Print and Learn More, on the right side of the page under the pyramid:

•  Click the second one under the pyramid that says Meal Tracking Worksheet.

How Much Exercise?

AEROBIC EXERCISE

Do moderately intense cardio

30 minutes a day, five days a week

Or

Do vigorously intense cardio

20 minutes a day, 3 days a week

Moderate-intensity aerobic activity-- means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song.

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

Cardiorespiratory EnduranceFrequency- exercise 3-5 times per week

Intensity- train at 60-85% of one’s maximum heart rate

Time- 20-60 minutes per session

Type- any aerobic activity that keeps heart rate within your target heart zone

Examples: Jogging, swimming, cycling, playing basketball or soccer, step aerobics class, etc.

Finding Target Heart Rate ZoneA simple way to determine your maximum

heart rate is to use the following formula:220 - age = Maximum Heart Rate

Maximum Heart Rate An example for a 15 year old person would be as follows: 220 – 15 = 205

205 x .60 = 123205 x . 85 = 174

Target Heart Rate Zone 123 – 174This range is what a 15 year old should work

at in order to improve cardiorespiratory endurance.

How Much Exercise?RESISTANCE TRAINING

•Do 8 to 10 strength-training exercises, working different muscle groups

•At least 8 repetitions of each exercise twice a week.

Push-UpsDipsWall SitsLungesCurlsPull-UpsSit-Ups

Flexibility

The range of motion that is possible around a joint or joints.

The skeletal muscles of the body will shorten over time as a result of poor posture and lack of activity. Proper stretching works to restore the flexibility of a joint by elongating the muscles surrounding the joint.

Increased range of motion reduces risk of injury and allows for better athletic performance

FlexibilityFrequency-daily stretching Intensity-stretch muscles and hold

beyond its normal length at a comfortable stretch (hold to tension, not pain)

Time- hold stretch for 10-20 seconds . The stretching workout lasts as long as it takes to stretch all the different muscle groups.

Type-use stretches that allow the body to move through the full range of motion. Yoga.

SMART GoalsSpecific Measurable

Set a number that you want to reach or a time, something that you can track to be sure that you are improving

     

AttainableRealistic

Is it possible for you to reach this goal physically?

Think about how much time you have and what your current fitness level is right now.

For Push-Ups, if you are training properly, you could improve by 1 push-up every 2 weeks.

For Sit-Ups you could improve by 2 every 2 weeks

For the mile time, you could improve by 2-10 seconds every 2 weeks (the less fit you are the greater improvements)

TimelySet a date that you want to achieve certain results by