11/12th PE Articles --- Instructions

1. Tell me 3 things you did not know before you read this article.
a.


b.


c.


2. Tell me 2 things you new but this article reinforced


a.


b.


3. Tell me something from this article that you will remember and use in the
future.





% Body Fat


Body fat measurements and the measuring tape are recognized as superior
methods for measuring "weight loss". When one declares that they want to
"lose weight", what they often mean is that they want to lose fat. So, now that
you've had your body fat percentage measured, what does the number really
mean? Understanding what your body fat percentage means can help you set
goals for achieving a healthy weight.


First, your body fat percentage is simply the percentage of fat your body
contains. If you are 150 pounds and 10% fat, it means that your body consists
of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue,
blood and everything else).


A certain amount of fat is essential to bodily functions. Fat regulates body
temperature, cushions and insulates organs and tissues and is the main form
of the body's energy storage. The following table describes body fat ranges
and their associated categories:
*General Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise


Knowing your body fat percentage can also help you determine if your weight
loss goals are realistic. Remember, weight loss doesn't always mean fat loss.
For example:


Let's say you're a 130lb. woman with 23% body fat, and you goal is to "lose 20
pounds":


Initial body fat: 130lb. x 0.23 fat = 30 lb.body fat


Lean body mass: 130lb total - 30lb.fat = 100 lb. lean body mass (bones,
organs and all else)


Goal: 130 lb. - 20 lb. = 110 pounds


As you can see, the goal of losing 20 pounds is not realistic or healthy. At
110 pounds, this woman still requires 100# of lean body mass (bones, organs,
etc.), but would only be carrying 10 lb., or only 9% body fat. From the chart
above, you can see that this is a dangerously low percentage.


A better goal might be for the woman to reduce her body fat from 23% to
18%. In this case:


130 lb. x 0.18 = 23 lb. body fat


100 lb. lean body mass + 23 lb. = 123 lb goal weight


So, for this individual to achieve a lean, but healthy 18% fat, she would need to
lose only 7 pounds of fat, reducing her weight from her current 130 pounds to
123 pounds. Losing more than 7 pounds means losing lean body mass
(usually metabolically-active muscle tissue), which is clearly not desirable.


So before you decide that you need to "lose weight", remember to consider
that "weight" consists of both lean body mass and body fat. Try to keep your
weight loss goals realistic, and remember, keep the calorie-burning muscle,
and lose only the fat.


Body fat is actually a healthy tissue which is needed for a variety of functions
such as temperature regulation, joint function, and healthy skin, hair and nails.
Body fat is particularly important for childbearing women, because women
who are too thin at the time of conception tend to have a more difficult time
maintaining the pregnancy. Women who go below 10% body fat see menstrual
problems and put themselves at risk for developing osteoporosis, muscle
atrophy, and other serious medical conditions.


Fat cells proliferate during childhood, but stop multiplying at the end of
puberty. Once adulthood is reached, our bodies no longer create new fat cells.
The ones we have simply grow larger. Heavy men and women who accumulate
most of their weight around what used to be their waistlines are at the highest
risk for medical issues such as diabetes, high cholesterol, high blood
pressure, heart disease, and other diseases directly related to obesity.







































11/12th PE Articles --- Instructions
1. Tell me 3 things you did not know before you read this article.
a.


b.


c.


2. Tell me 2 things you new but this article reinforced


a.


b.


3. Tell me something from this article that you will remember and use in the
future.











RESTING HEART RATE healthstatus.com


Your Resting Heart Rate Is Telling You More Than You Think


Your Resting Heart Rate (RHR) is your heart rate upon waking in the
morning, before you get out of bed and start your breakfast, shower and commute to
work. Studies are now finding that your Resting Heart Rate is an indicator of your
basic fitness level and a strong predictor of cardiovascular health.
Checking your Resting Heart Rate is a painless way to check your health.
Upon waking for 3 consecutive mornings take your RHR. You need to determine
heart beats per minute. You can do that by counting your heart beats for 10 seconds
and multiplying that number by 6. Take your 3 different days numbers add them
together and divide by 3. This will give you a Resting Heart Rate number. If you cant
accurately find your pulse a blood pressure monitor often reports heart beats per
minute. The best results will be upon waking, if that is not possible make sure your
rest quietly and de-stress for at least 15 minutes before determining your beats per
minute.
Normal Adult Range is 60-80 Beats per Minute (bpm)
Athletes Range is 35-50 bpm
The better shape you are in the fewer beats per minute.
Your RHR tells you lots about your cardiovascular health. Having a high RHR
is a risk factor independent of other risk factors such as; hypertension, diabetes, and
smoking. So paying attention to our RHR while effortless in determining; is
important.
Cardiovascular Disease (CVD) is the #1 killer in the United States for men
and women in all ethnic groups. It is the leading cause of death for all Americans
over the age of 35. Cardiovascular Disease kills 10 times more women every year
than breast cancer. In the same way that women self-check their breast for lumps
we should all do a quick RHR check monthly too. You not only want to keep your
RHR number low but you also want to watch for increases in your RHR number
which may be a sign that something isnt working like it should.
Higher Resting Heart Rates can indicate atherosclerosis (hardening of the
arteries) and also restrictions in the diameter of your blood vessels. When your heart
is forced to work harder because of these two conditions it can wear out faster. Talk
with your doctor for a RHR over 80.
Things that elevate your heart rate: smoking, exercise, caffeine, cold
medications, stress, lack of activity, and weight.
The good news is your heart is a muscle! And muscles can be made stronger
through exercise. Regular aerobic exercise will make your heart stronger and make
it operate more efficiently. The American Heart Association recommends exercise
that increases your heart rate between 50% and 75% of your maximum heart rate
(try our target heart rate calculator to determine your heart rate during exercise) for
30 minutes most days of the week.

























11/12th PE Articles --- Instructions
1. Tell me 3 things you did not know before you read this article.
a.


b.


c.


2. Tell me 2 things you new but this article reinforced


a.


b.


3. Tell me something from this article that you will remember and use in the
future.










STARTING AN EXERCISE PROGRAM
by Vicki Pierson,
ACE Certified Personal Trainer


Think F.I.T.
Exercise Components
Choosing An Exercise
Determining Your Starting Point
Begin Slowly & Gradually Build
Staying Motivated


If you're considering putting an exercise program together it's perfectly
normal to have a lot of questions swimming around in your head. What's the
best activity to participate in? How do I get the most out of exercising? How
long should I exercise?


Often, the hardest part of getting into shape is taking the first step. Here are
some simple steps to help you begin your journey.


Think F.I.T.
To make physical improvements, you need to work your body harder than
usual. This is referred to as the overload principle. As your body becomes
more conditioned, you need to increase the frequency, intensity, or time of
your workouts in order to continue improving your fitness level.


Frequency: How often you exercise. For beginners, consider starting with 2-
3 sessions per week.
Intensity: How hard you exercise. For example, the pace you walk or run, the
amount of weight you lift, or your heart rate count.
Time: How long you perform an activity. "Time" can also refer to the number
of sets or repetitions you perform in weight training.


Exercise Component 1: Aerobic Exercise
Aerobic exercise increases the health and function of your heart, lungs, and
circulatory system. For maximum effectiveness, aerobic exercise needs to be
rhythmic, continuous and involve the large muscle groups (primarily located
in the lower part of your body.) Walking, jogging, cycling, aerobic dance, and
stair climbing are examples of activities that use large muscle groups.
Activities combining upper and lower body movements such as cross-country
skiing, rowing, and swimming can lead to even higher levels of aerobic
capacity.


Exercise Component 2: Strength Training
Strength training is the process of exercising with progressively heavier
resistance to build or retain muscle. Unless you perform regular strength
exercise, you will lose up to one-half pound of muscle every year of life after
age 25. Muscle is a very active tissue with high energy requirements, even
when you are asleep, your muscles are responsible for over 25% of your
calorie use. An increase in muscle tissue causes a corresponding increase in
the number of calories your body will burn, even at rest.
For more information: Strength Training Basics


Exercise Component 3: Flexibility
Flexibility is a critical element of an exercise program but it is often
overlooked. Stretching is important for a number of reasons; increases
physical performance, decreases risk of injury, increases blood supply and
nutrients to the joints, increases neuromuscular coordination, reduces
soreness, improves balance, decreases risk of low back pain, and reduces
stress in muscles.


Choosing an Exercise
The best exercise is an activity that you enjoy enough to really pursue
enthusiastically. Experiment with different forms of activity (cross training).
Alternating new activities with old favorites will keep your enthusiasm high.
Cross training also helps avoid injury due to repeatedly doing the same
activity. Here are some suggestions:


Indoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or
stationery cycle doesn't excite you, sample some group activities that strike
your fancy. Participate in a group cycling class, beat stress with yoga, find
balance with martial arts, stay cool with indoor swimming, or kick some you-
know-what with boxaerobics.
For more information: Equipment Dos and Don'ts


At Home Activities: You don't need to join a gym to experience a variety of
activities. Your local video store or library will carry a variety of fitness videos
that allow you to workout in the privacy of your home. Some equipment may
be required, depending on the activity you select. A few inexpensive pieces of
equipment include a jump rope, a set of hand weights (preferably with weight
plates that you can add and remove), Dyna-Bands or tubing, or a basic step
(for step aerobics).


If you enjoy working out at home then you may want to consider investing in
a larger piece of equipment such as a treadmill, ski machine, stationery
bicycle, or elliptical trainer.
For more information: Buying Equipment for a Home Gym


Outdoor Activities: Outdoor activities abound during all four seasons.
Sample the variety of activities available to you. For example, take a hike to
enjoy the Fall colors, learn to cross-country ski when Old Man Winter visits,
walk among the flowers in the Spring, or dive into swimming during the hot
months of Summer. Getting outdoors into the fresh air not only adds variety to
your exercise program but it seems to provide an uplifting of one's spirit as
well.


Determining Your Starting Point
To achieve cardiovascular benefits, the American College of Sports Medicine
(ACSM) recommends exercising 3-5 times per week (frequency) with a training
heart rate of 60-85 percent of your maximum (intensity) for 20-60 minutes
(time).
For more information: Understanding Your Training Heart Rate


To attain muscular fitness benefits, the ACSM recommends weight training
two days per week (frequency), performing one to three sets of 10 repetitions
(time) of eight to ten different exercises at approximately 70-85 percent of your
one repetition maximum (intensity.)


If you're just beginning an exercise program, start in the low range of the
above recommendations. For example, participate in a cardiovascular activity
(walking, aerobics, cycling, etc.) for 20 minutes, three times a week and add
strength training exercises to your workout, twice a week. Schedule your
strength training workouts with 48 hours rest in between to allow your
muscles to recuperate and repair after each workout.


Begin Slowly and Gradually Build
Unfamiliarity with movements and equipment can prove frustrating enough
that you may consider throwing in the towel. Take heart, it's normal to feel
awkward in the beginning, especially if you have undertaken an activity that
you aren't familiar with. It doesn't take long for your skill to improve if you
stick with it. Afterall, even fitness instructors were once beginners!


If you attempt "too much, too soon" it will lead to soreness, fatigue and/or
injuries. Work at your own level, start out slow, and gradually increase
duration and level of difficulty as your body progresses. Getting fit is not an
overnight proposition, it's a lifestyle commitment. Don't expect immediate
dramatic changes in your body shape or weight loss. Although changes are
happening internally, most external benefits won't become visible for the first
four to six weeks. Stay focused on your lifestyle choice and celebrate the
internal benefits you're experiencing such as increased energy, less stress
and anxiety, higher self-esteem, and an increased feeling of well-being.


Staying Motivated
Only one-third of those who begin an exercise program are still exercising by
the end of their first year. The good news is that with some strategizing and
planning, you can beat the dropout odds and make a successful transition to a
lifestyle that incorporates exercise. Here's some tips to help you stay
motivated.


Find a Fitness Partner: Studies show that exercise adherence is generally
greater if the family or a friend is included in the commitment to exercise. Find
a walking partner, play tennis with your spouse, or go rollerblading with the
kids.


Start an Exercise Log or Journal: An exercise log or journal is an excellent
way to chart your progress and provide motivation. Nothing beats the feeling
of success as you read through your accomplishments. Exercise logs can take
on many forms; a calendar to record your workouts, a daily journal to record
your feelings and goals, a computerized exercise log, or a log purchased at
bookstore. The key is to select a log or journal that fits your needs and
provides you the kind of information that is meaningful to you.


Schedule Your Workouts: Exercise must be a priority in order to establish it
as a lifestyle practice. Make time for your workouts and schedule them on your
daily calendar or planner.


Toss Your Scale: Ask yourself, "How often has stepping on the scale in the
morning ruined my day?" If your answer is "often," consider whether or not
you should give that little machine such power over you. The fact is that
exercise should not revolve around a number on a scale. Exercise should be
about making a commitment to your health and well being, weight loss is a
natural side effect of that commitment.
For more information: Why The Scale Lies


Dress the Part: Wear comfortable clothes appropriate for exercising, they
will help you feel like working out. If you exercise at a gym put your exercise
wear in a bag and set it beside the door the night before. When it's time to
head out the door, all you have to do is grab your bag on the way out.


Entertain Yourself: If you exercise alone, consider using a portable music
device to listen to your favorite music or books on tape to help keep you
entertained during your workout. Many pieces of exercise equipment have
racks that fit onto the console to hold reading material. If you exercise at
home, turn on some music or bring the television within viewing range.
For more information: Turn Up The Intensity


Evaluate Your Progress: It's a good idea to test your fitness level when you
start and re-evaluate yourself every couple of months. There are a variety of
fitness tests that you can administer yourself. Getting a body composition test
is another great way to chart your progress and can be done every four to six
months. The local YMCA or fitness club can perform this test at a minimal
cost, even if you're not a member.


Make Exercise Non-Negotiable: Think of exercise as something you do
without question, like brushing your teeth or going to work. Taking the lifestyle
perspective will help you make exercise a habit.
For more information: When Traditional Motivational Strategies Fail


Before beginning any exercise program check with your physician.




















11/12th PE Articles --- Instructions
1. Tell me 3 things you did not know before you read this article.
a.


b.


c.


2. Tell me 2 things you new but this article reinforced


a.


b.


3. Tell me something from this article that you will remember and use in the
future.





Relaxation /Managing Stress
The purpose of this article is to provide comprehensive and useful information on
managing stress. Experimenting with different relaxation techniques and exercises is
recommended until you find the ones that work best for you.
Relaxation Techniques
Relaxation techniques induce the relaxation response, which results in the
relaxation of muscles and lowered blood pressure and pulse rate and emotional
calmness. It is the opposite of the stress response.
Some relaxation techniques such as meditation, deep breathing and progressive
muscle relaxation can be self-taught. Though they are simple in theory they take
time and patience to master.
Exercise for Relieving Stress
Exercises for relieving stress may be in the form physical, mental, or spiritual
exercise - or a combination of all three, e.g. yoga. What is good for the body is good
for the mind and vice versa.
Physical exercise is one of the most effective ways of relieving stress.
Exercising the body regularly is very effective in managing stress, on its own or as a
part of a stress management plan. Getting into better shape improves your mental
health as well as your physical health.
When we physically exert ourselves, the body releases chemical substances
(endorphins) that are similar in nature to opiates. These natural substances
produced by our own bodies are free of side effects, except for making us feel good.
When it comes to stress management, every little bit of exercise counts. Dont
think if you cant commit to a stringent fitness routine that its useless. Its not. What
motivates people to do more of something is to do little of something.
Aerobics
Any activity that gets your heart pumping (aerobic exercise) will get those
endorphins flowing and relieve stress. Though you should check with your doctor
before embarking on any exercise program, walking is usually safe for anyone. Try
to get your heart going a little faster for at least 15 minutes a day. Even a few
minutes here and there of brisk walking can provide stress relief and improve your
overall health.
Exercise in a Natural Environment for Additional Stress Relieving Benefits
Obviously it is more relaxing to walk along a nature trail than to walk along a
busy street. Natural surroundings trigger relaxation responses deep in the brain.
Even mentally picturing being surrounded by mountains, trees, or watching the
waves roll in at the beach can have this calming effect.
Exposure to daylight also has positive effects on mood - another benefit of
exercising outdoors.
Exercises to Suit Everyone. From doing gentle stretching exercises to keeping up in
a physically demanding aerobics class, stress relief can be achieved through a wide
range of activities.
Some people enjoy the solitude of walking alone. Other people need the
stimulation of interacting with others, whether walking in a group, participating in a
yoga class or other fitness class, or playing a sport such as tennis, racquetball, etc.
Interacting with other people during exercise can provide additional stress relief.
Strengthening Exercise
Though not generally as effective as aerobics for relieving stress, many
people find that getting into a strengthening exercise program does relieve stress.
Strength exercises are also important to prevent injury during aerobic exercise by
strengthening the muscles that support your joints. A toned body has as much
impact on mental wellness as physical wellness.
Stretching
Stretching exercises stimulate receptors in the nervous system that decrease
the production of stress hormones. Stretching exercises also relax tight, tense
muscles and increase blood flow to the muscles.
Other Exercises. Yoga exercises involve the body, mind and spirit. Yoga poses
improve flexibility and strength and incorporate breathing techniques that aid in
relaxation and general wellness.
Stress relief exercises that don't involve movement but involve both mind and
body include meditation exercises and deep breathing exercises - both have been
shown to reduce blood pressure.
Self-Indulging Activities Alleviate Stress


On the days you dont exercise, do something else you find relaxing - whether
getting some massage therapy, soaking away stress in a soothing aromatherapy
bath, etc.
Your health is important. It is not selfish to spend time on yourself ! How can
you have the energy to take care of others unless you take care of your self?
Make fitness a priority. Exercise effectively relieves depression and anxiety.
Find an activity that you enjoy and feel the stress melt away. Relieving Stress by
exercise, especially aerobic exercise, has been proven to be highly effective.





11/12th PE Articles --- Instructions
1. Tell me 3 things you did not know before you read this article.
a.


b.


c.


2. Tell me 2 things you new but this article reinforced


a.


b.


3. Tell me something from this article that you will remember and use in the
future.



Weight Lifting for Health


Weight lifting can be a fun, effective way to increase muscular strength, improve
overall physical appearance and gain weight. Many weight lifting systems exist.
Before you choose a system, you may want to evaluate the system based on three
principles: gradual overload principle, S.A.I.D. principle, and the reversibility
principle.
Gradual Overload Principle
This concept means that muscles must do more work over time to gain strength.
This does not mean overworking or straining the muscles. The overload must be
progressive meaning you should use the long-term approach to strength
development. It takes time, nutrients and rest between workouts to build muscle and
strength. If the worked muscle is not rested for 48 to 96 hours between workouts,
muscle strength will actually decrease.
S.A.I.D. Principle
S.A.I.D. means specific adaptation to imposed demands. To improve the strength of
a specific muscle group, you must identify and overload that muscle. For safety, you
should work larger muscle groups before smaller groups. A typical weight training
sequence would be in the following order: 1) hips and lower back; 2) legsquads,
hamstrings, and calves; 3) trunkupper back, shoulders, and chest; 4) arms
triceps, biceps, and forearms; 5) abdominals and spine; and 6) neck. Be sure to
develop the muscles on both sides of a joint such as, quads and hamstrings.


Use 6-10 repetitions for each lifting set. Two to three sets are usually recommended
for general strength and weight gain. More sets may be added if you have the time.
Lifting in good form is essential for safety and for optimal effect. When the last set
become easy and you are ready to add weight, increase your weight- for women, 1
additional pound for upper body, and 5 pounds for lower body, and for men, 2.5
pounds and 10 pounds, respectively.



Reversibility
Strength gains will be lost over a period of weeks and months after discontinuing the
strength training program. If you find school work is competing with your exercise
time, try to work out 1 to 2 times a week; weekends are great to maintain your
present strength status.


Take a look at your program. If you've gotten stuck, feel fatigued, or can't seem to
get it together at the weight room, examine your program in relation to these three
principles and make the necessary changes. Dropping back a notch to improve
technique will help you improve your fitness program.


Diet
No well-meaning weight training program will benefit you if your diet is a shambles.
Developing a supportive diet program will provide the essential building blocks for
increasing muscle mass.


To increase muscle, you need to eat extra calories-2500 extra calories for each
pound of muscle gained. To make sure you put on muscle rather than fat, you must
exercise with heavy muscular workouts like weight lifting.


How to Eat to Gain Muscle
There are several common-sense ways to reach your goal. First, eat larger portions
at each meal or eat more meals each day. Exercisers who have difficulty putting on
weight often miss at least one meal a day; usually breakfast. Next, try snacking
between meals.


High calorie snacks loaded with nutrients that are great fuel for muscle building
include: nuts, unsalted sunflower seeds, roasted soybeans, dried fruit, fruit shakes
with yogurt, bananas, and pasta.


For large very active men, even these foods may not provide enough extra calories.
Therefore, in addition to the nutrient rich snacks, you could include high-calorie, low-
nutrient dense foods such as cookies, sweet rolls, and use jams, jellies and syrups.


Some body builders want quick results and are tempted to use various weight gain
formulas. A question often asked is, "Will I get enough protein?" The answer is an
emphatic, "Yes!" Most Americans get far more protein than is needed even for
gaining muscle.


The maximum daily amount of protein usable to the body is about 1.5 times the
protein RDA which gives about 136 grams of protein eaten daily by a 200-pound
man.


Many body builders are tempted to use steroids, hormones, or amino acids. The
American Medical Association and the American College of Sports Medicine do not
recommend the use of hormones or steroids. These drugs can stunt growth, cause
acne, cause impotence, or cause strokes. Steroids can cause chemical dependency
and permanently alter your metabolism.


Increasing your muscle mass and strength safely can enhance your physical looks
and performance. To make your workouts more enjoyable, be patient and spend
time planning your workout routine and your nutritional program.


Safe Weights


1. Gently stretch muscles for 5-10 minutes before lifting.
2. Begin with a weight you can lift comfortably 6 times.
3. Increase weights in small increments (5-10 pounds).
4. After lifting, gently stretch muscles for 5-10 minutes.
5. Recover for at least 24 hours between training sessions.



Total Fitness Components


1. Muscle strength and endurance.
2. Muscle flexibility and joint mobility.
3. Body composition-ideal percentage of body fat.
4. Cardiovascular conditioning.
------------------------------------------------------------------------



















11/12th PE Articles --- Instructions
1. Tell me 3 things you did not know before you read this article.
a.


b.


c.


2. Tell me 2 things you new but this article reinforced


a.


b.


3. Tell me something from this article that you will remember and use in the
future.






Why monitor your heart rate?


You're huffing and puffing through another aerobic workout, wondering if
you're really doing yourself any good. Are you working too hard or not hard
enough?


You look around. The person next to you has barely broken a sweat while the
one in front is drenched from head to toe. Well, sweat may not be the best
indicator of exercise intensity. For that, we need to look to our hearts.


Heart rates, to be exact. When you exercise, your heart beats faster to meet
the demand for more blood and oxygen by the muscles of the body. The more
intense the activity, the faster your heart will beat. Therefore, monitoring your
heart rate during exercise can be an excellent way to monitor exercise
intensity.


For the majority of aerobic enthusiasts, there is a range of exercise intensities
that is described as safe and effective for promoting cardiovascular benefits.
To determine what range is best for you, you'll need to be familiar with a few
terms.


1. Maximal heart rate:
This number is related to your age. As we grow older, our hearts start to beat a
little more slowly. To estimate your maximal heart rate, simply subtract your
age from the number 220.


2. Target heart-rate zone:
This is the number of beats per minute (bpm) at which your heart should be
beating during aerobic exercise. For most healthy individuals, this range is 50
to 80 percent of your maximal heart rate. So, if your maximal heart rate is 180
bpm, the low end of the range (50 percent) would be 90 bpm, and the high end
of the range (80 percent) would be 144 bpm.


What does this recommended heart-rate range mean?


Now that you've determined your target heart-rate zone, you need to know how
to put that information to good use. These numbers serve as a guideline - an
indicator of how hard you should be exercising.


Those just beginning an aerobic program should probably aim for the low end
of the zone and pick up the intensity as they become more comfortable with
their workouts. Those who are more fit, or are training for competitive events,
may want to aim for the higher end of the zone.


Keep in mind that the target heart-rate zone is recommended for individuals
without any health problems. Additionally, individuals taking mediction that
alter the heart rate should consult their physician for recommended exercise
intensity.


Where to monitor?


There are a number of ''sites'' used to monitor the pulse rate. Two convenient
sites to use are the radial pulse at the base of the thumb of either hand, or the
carotid pulse at the side of the neck.


Accurate pulse-count assessment is crucial when monitoring exercise
intensity. By using the first two fingers of one hand and locating the artery, a
pulse rate can be easily determined.


Immediately after exercise, isolate your pulse and count the number of beats
in a 10-second period. To determine the heart rate in beats per minute, multiply
the number of beats per 10 seconds by six. For instance, if a 10-second pulse
count were 20, then the heart rate would be 120 bpm.
A final word about heart-rate monitoring
Remember, your estimated target heart-rate zone is just that - an estimate. If
you feel like you are exercising too hard, you probably are. The best advice is
to reduce your intensity and find a heart-rate range that works for you.





11/12th PE Articles --- Instructions
1. Tell me 3 things you did not know before you read this article.
a.


b.


c.


2. Tell me 2 things you new but this article reinforced


a.


b.


3. Tell me something from this article that you will remember and use in the
future.




FLEXIBILITY


According to Fitness.com, flexibility can be termed as the ability of your joints
and body parts to execute their full range of motion. Its also one of the five
components of fitness. Flexibility is required in all your day-to-day activities
and can improve your performance, whether you are walking to the train
station or picking a pencil off the floor. Being flexible allows your muscles to
remain mobile.
Among the lengthy list of things that decline with age, flexibility is one of
them. Muscles shorten and tighten just as everything else seems to be
loosening up and heading downward. What this means, practically speaking, is
that we move more slowly, walk less straight and stiffen more quickly and
easily. And unfortunately, this increases the likelihood for injury. Unless we
work to increase flexibility, our range of motion and elasticity will decline.
Stretching is clearly the best way to improve flexibility and heres why.
Stretching improves circulation. Increasing the blood flow to your muscles helps
supply them with the nutrients they need and helps remove the waste they
collect from a strenuous workout. This means you can recover more quickly
from workouts and heal injuries faster.
Stretching can relieve stress. By relaxing tense muscles, you help alleviate the
tension that accumulates during a hectic day. Stretching is also a great way to
give yourself a time out when you need one.
Stretching improves the range of motion of your joints. As mentioned, balance and
flexibility decrease with age. Good range of motion keeps you moving and in
better balance, thus making you less prone to falls and potential injuries.
Stretching can alleviate lower back pain. Often, low back problems are caused by
muscle tightness in the quadriceps, hamstrings, hip flexors and low back
muscles. Stretching these muscles can help eliminate the back pain, or at least
lessen it.
If you dont know how to stretch properly, its worth taking the time to find
someone who does. That could be a certified trainer, an employee at the gym
or your old track coach. And if you find yourself getting bored doing the same
stretch routine on a daily basis, try Pilates or yoga. Yoga tones your muscles
and increases flexibility, while Pilates improves your range of motion,
flexibility, circulation, posture and abdominal strength.
You can stretch anytime, anyplace. If you take deep breaths while youre at it,
youll experience even greater benefits.