Schmidt, Matthew / Exercise and Fitness 2

Exercise, Rest, and Relaxation

Finding the Right Exercise Program

Defining Your Goals

An exercise program should be based on your current fitness ratings and interests, needs, and abilities
Goals help you determine the best exercise program for you
If your goal is to strengthen muscles, you should pick an anaerobic program
If you want to improve cardiorespiratory endurance, you should pick an aerobic program
Keep your program fun; choose activities that you will look forward to
Combine exercise with social activities

The FIT Principle

1. How __________________ you exercise

2. How __________________ you exercise

3. How __________________ you exercise each workout session

Fit – frequency, intensity, and time – allows you to meet the minimum standards for achieving fitness

Frequency of Exercise

To stay fit, you should exercise at least ____________________________times a week
The more intense and vigorous you exercise, the more days you should exercise
You should spread your workouts out over the week to avoid injury

Intensity of Exercise

The intensity of a workout is indicated by the number of heart beats per minute
The more intense the exercise, the more the heart will beat
Your _____________________________is the heart’s top speed, or the point where you have exercise to the point of exhaustion
To find maximum heart rate, take 220 – Age (220 – 14 = 206 bpm)
Your ______________ heart rate is the approximate heart rate you need to maintain during aerobic exercise in order to benefit from the workout
To find target heart rate, take maximum heart rate (220-age) - resting heart rate, multiply it by .60 and .85, then add back in you resting heart rate
EX:[{(220-16) - 60} x .60 & .85] + 60
[{204-60} x .60 & .85] + 60 = Target Heart Rate
[144 x .60 & .85] + 60 = THR
(86 or 122) + 60 = THR
144 or 182 = THR
You should exercise in your target heart rate zone for at least ________________ a day, three times a week (ex. keep HR between 134 and 165)
Check you HR often during exercise to determine if you are in your target HR zone
Exercising in your target HR zone is optimal for reducing _________________________

Calories Burned By Activity

To calculate how many calories you burn during a given activity, use the following formula:
(Body weight / 150)x #calories per activity = Calories burned per hour of activity
Ex. (185/150) x 440 (walking) = 542.67 calories burned per hour of walking for a 185 pound person

Exercise Time

Phases of Exercise

Warming Up and Stretching

Prior to beginning exercise, you should warm up
A _______________________________ is a five to ten minute period of mild exercise that prepares you for vigorous exercise
During a warm-up, your body temperature rises, your heart rate picks up, blood flow to your muscles increases, and your muscles becomes more elastic and less likely to become injured
Your warm-up should include five to ten minutes of stretching
_____________________________________ increases your flexibility and may decrease your chance of becoming injured
Stretching must be done properly to avoid injury:

1. Don’t overstretch – can damage ligaments and tendons

2. Stretching should be a constant, even pull on the muscle

3. Stretch both sides of the body equally; left/right and front/back

4. Do not bounce when you stretch; bouncing can cause muscle tears

The Workout

The goal of this component is to improve one or more of the components of physical fitness
A total fitness workout includes strength/endurance exercises, as well as endurance training
It is important to alternate between strength and endurance exercises daily; muscles need a full day to recover
When strength training, you must plan on short period,or sets, of physical activity followed by rest period where the muscles can recover

Cooling Down and Stretching

A slow warm-up period brings you safely from minimal to maximal activity
The ______________________________is a period of milder exercise that allows your body and your heart rate to return slowly and safely to their resting states
If you don’t cool down, blood can collect in the muscles and may not return fast enough to your heart and brain
Stretching after exercise loosens joints that may have become tight from exercise and prevents muscle and joint soreness

Checking Your Progress

Fitness will improve gradually; usually within three to four weeks, you will begin to see the results
In most fitness programs, you will see significant results in twelve weeks
You may notice you look better, sleep better, or feel more alive
Muscle strength increases, lost weight, and lowered heart rate are some benefits that may be seen from fitness programs

Your Resting Heart Rate

People with average CV fitness have a HR between 72 and 84 beats per minute
Women typically have lower heart rates than men
Elite athletes have HR’s as low as 40 beats a minute
The resting heart rate will not drop that low, but typically will drop 5 to 10 bpm’s after three to four weeks of exercise

Your Changing Shape

In order to drop body fat, you must combine an exercise program with changing eating habits
Your body must contain a minimum amount of fat – it is impossible to lose all body fat – for survival
Women must maintain a minimum of _______________ body fat to survive; men must maintain a minimum of _______________ body fat to survive
You can lose body fat and gain muscle weight and be in better shape
Muscle weighs more than fat

A Safe Workout

Fluids and Food