mindtrap…can you guess the answer?

Section 13.2 Setting Goals for Lifelong Fitness

Mindtrap…Can 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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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 GoalsAn 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 I’m deadly, I am a rock,

shell and bone medley. If I was made into a man, I’d make people dream, I gather in my millions by ocean, sea and stream.

– What am I?

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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 ProgressA 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.


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


“Target Heart Rate Zone”

• What does the term “Target Heart Rate Zone” mean?


“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!


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.


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.


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.


Standard Target Heart Rate Formula

Max heart rate (MHR): Max heart rate (MHR): 220 – your age = max heart rate220 – your age = max heart rate

Target heart rate zone:Target heart rate zone: 60% - 80% of MHR60% - 80% of MHR 0.6 x MHR to 0.8 x MHR0.6 x MHR to 0.8 x MHR


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Training Zones THE TRAINING ZONES:THE TRAINING ZONES:

Warm up zone: 50%-60% of MHRWarm up zone: 50%-60% of MHRFat burning zone: 60%-70% of MHRFat burning zone: 60%-70% of MHRAerobic zone: 70%-80% of MHRAerobic zone: 70%-80% of MHRAnaerobic zone: 80%-90% of MHRAnaerobic zone: 80%-90% of MHRThe limit: 90%-100% of MHRThe limit: 90%-100% of MHR


Training Zones

Warm up zone (50-60%):Warm up zone (50-60%): Slightly elevated heart rateSlightly elevated heart rate During warm ups and cool downsDuring warm ups and cool downs Best place to begin workouts!Best place to begin workouts! Good for those just starting an exercise programGood for those just starting an exercise program

Fat burning zone (60-70%):Fat burning zone (60-70%): Burn more fat at this level because your body isn’t burning as Burn more fat at this level because your body isn’t burning as

many calories – it has the time to burn the fat that it doesn’t many calories – it has the time to burn the fat that it doesn’t have the time to do at higher intensities!have the time to do at higher intensities!

85% of calories burned are from fat85% of calories burned are from fat


Training Zones

Aerobic zone (70-80%):Aerobic zone (70-80%): Moderate to vigorous paceModerate to vigorous pace Works on cardiovascular and muscular enduranceWorks on cardiovascular and muscular endurance More calories burned; 50% burned come from fatMore calories burned; 50% burned come from fat Preferred zone for endurance eventsPreferred zone for endurance events

Anaerobic zone (80-90%):Anaerobic zone (80-90%): Used for quick bouts of speed exerciseUsed for quick bouts of speed exercise Sprinters work in this zone oftenSprinters work in this zone often In this zone, fatigue sets in quickly after activityIn this zone, fatigue sets in quickly after activity More calories burned—15% from fatMore calories burned—15% from fat Improved cardiorespiratory systemImproved cardiorespiratory system


Training Zones

The Redline/maximum Effort zone (90-100%):The Redline/maximum Effort zone (90-100%): Not typically a safe zone to work in – a person should have Not typically a safe zone to work in – a person should have

clearance from a doctor to work in this zone and should be clearance from a doctor to work in this zone and should be in incredibly great shape.in incredibly great shape.

Can only stay in this zone for short periods of timeCan only stay in this zone for short periods of time

Summary of training zones:Summary of training zones: Most people should aim to stay within the fat burning and Most people should aim to stay within the fat burning and

aerobic zones as this is where they will gain the most aerobic zones as this is where they will gain the most benefit!benefit!


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Vocabularylifelong 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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It is important to know your current level of fitness before planning a fitness program.

Assessing Flexibility, Muscular Strength,and Endurance


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

Assessing Flexibility, Muscular Strength,

and Endurance

• 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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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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• 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.

Assess your abdominal muscular strength and endurance.


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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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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.


Fitness Testing…..

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mindtrap…can you guess the answer?

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