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Examples:
Examples:
Example:
Examples:
Summary:
Topic:
Exercise & Fitness Date____________
Questions/Main Ideas: Notes:
Skill Related Components to Fitness: Aspects which form the bases for
successful sports participation.
1. Speed – the ability to move quickly from one point to another.
2. Agility – the ability of the body to change direction quickly & accurately.
3. Balance – the ability to maintain equilibrium while stationary or moving.
4. Coordination – the ability to combine the senses with the body parts to
perform activities smoothly and accurately (hand – eye, foot – eye).
5. Reaction Time – amount of time it takes to get moving in response to a
stimulus.
6. Power – the ability to transfer energy into force at an explosive pace
(hitting a ball, jumping).
To get an accurate rate, you should take your pulse for 1 full minute before
you get out of bed in the morning. Do this for a few mornings and take the
average of those counts.
For beginners who are in good health, but just starting to workout, or
working out on an irregular basis, target zone is about _____ of your M.H.R.
People who are healthy and work out at least 3 times per week, and have
been working out regularly for a few months may increase their target zone
to _____ of their M.H.R.
Summary:
Topic: Exercise & Fitness Date____________
Questions/Main Ideas: Notes:
Estimating Target Zone Heart Rate:
For beginners:
M.H.R. x 60% = Target Zone Heart Rate
Example:
For advanced:
M.H.R. x 80% = Target Zone Heart Rate
Example:
Exercise Program:
A safe and well planned cardiovascular exercise program should consist of :
Stage 1 –
Stage 2 –
Stage 3 –
Body Mass Index* – BMI – the measure of body fat based on height and
weight. You can check yours at the Centers for Disease Control (CDC) website at
http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx
*Keep in mind that BMI does not take frame size or lean muscle percentage, or waist to hip
ratio, which all play a role in determining probability of overall health.
Normal Range of Body Fat (for adults over the age of 23):
Summary: