Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition
Definition: heart and lungs working to send oxygen to your muscles during long periods of physical activity.
Aerobic activities are ones which increase heart rate/breathing AND can be continued for a long period of time (i.e. Biking, hiking, jogging)
3-5 days/week, 30-45 minutes each time
Intensity = how hard you are working
(Remember: You need to be able to maintain the workout for 30 minutes!)
Monitor your level of Intensity:- Target Heart Rate**- Breathing- Perceived Rate of Exertion
Definition: Ability of muscles to work against resistance.
Muscular Strength- Lots of weight, low repetitions (3-10 reps per set) - Adds bulk to your muscles
Muscular Endurance - Light amount of weight; many repetitions (12-20 Repetitions per set)- Focus is toning and recovery.
“Rest & Recovery” Principle: Major lifts/workouts should never be performed two days in a row.
- Upper body one day, Lower Body the
nextOR- Total body workout every other day.
Always have a day of rest between lifts/workouts.
Definition: Ability of joints and muscles to move in a full range of motion.
Important for injury prevention, increasing body temperature, & increase elasticity of large muscle groups.
Yoga, dance, and pilates = promote and improve flexibility.
15-30 minutes, daily
The body is made-up of•Muscles•Bones•Organs•Fat
A healthy body has a good balance these components based on age and gender.
How to improve and/or maintain your level of fitness.
Frequency is the number of times a week that you are planning to exercise.
Example: 3-5 days a week
Intensity is how hard you are going to work.
Determine Your Target Heart Rate: 60-80% of 220 – Your Age
For a 16 year old: 220 – 16 = 20460% of 204 = 12280% of 204 = 163
Target Heart Rate = 122-163 beats per minute
Example: I am going to work our four days a week in my target heart rate zone of 122-in my target heart rate zone of 122-163 bpm.163 bpm.
Type is what type of exercise are you going to do.
Example: I am going to jog four days a week in my target heart rate zone of 122-
163 bpm.
Time is for how long are you going to do that activity.
Example: I am going to jog for thirty minutes four days a week in my target heart rate zone of 122-163 bpm.
FFrequency: 3-5 Days/Week IIntensity: 60-80% of Maximum
Heart Rate TTime: 30-45 minutes each time TType: Jogging
Top Related