Exercise intensity
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The document discusses exercise intensity and how it can be determined by measuring heart rate, with heart rate zones defined as percentages of a person's maximum heart rate which is calculated as 220 minus their age. It provides examples of calculating target heart rate training zones for cardiovascular endurance for different aged clients to help determine the intensity of their exercise.
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Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition.
2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan.
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Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
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5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)Cardiovascular exercises benefits, frequency and duration 
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1) Warm ups and cool downs are important to reduce injury risk and muscle soreness. Warm ups should include light exercise and stretching while cool downs involve decreasing intensity over time.
2) The overload principle states that exercise must gradually increase in frequency, intensity, or duration to continue providing training benefits. Too much overload can lead to injury.
3) Training must be specific to the demands of the sport through targeting relevant muscle groups, energy systems, skills and fitness components. Variety is also important to avoid boredom.F.I.T.T. Principles and METs
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The document discusses six principles of sports training:
1. Specificity - training should mimic the specific demands of the sport.
2. Overload - training loads must gradually increase over time to continue adaptations.
3. Adaptation - the body adjusts to increased physical demands through repeated practice or training.
4. Progression - training demands must steadily increase as fitness levels improve.
5. Reversibility - fitness gains are lost if training stops but can be regained when training resumes.
6. Variation - training should include variations in intensity, duration, and exercises to prevent overuse and maintain interest.EXERCISE PROGRAM DESIGN
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Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition.
2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan.
3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes.
4. Get started
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, permit yourself to take a day or two off.
5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)Cardiovascular exercises benefits, frequency and duration
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Target Heart Rate
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The below training fitness standards are different from the Applicant Physical Abilities Test (APAT) fitness standards.
This hand-out has been designed to educate the reader on the United States Secret Service Physical Fitness standards and the proper protocols necessary to accomplish those standards. Recruits who will be attending training at the James J. Rowley Training Center (JJRTC) are expected to arrive in good physical condition, ready to begin a functional fitness program.
The fitness evaluation measures strength, endurance, and aerobic capacity in four core elements. The core elements are Push-ups, Sit-ups, Chin-ups, and the 1.5 mile run. The fitness evaluation will be administered at the beginning, during, and end of training. Secret Service weapon carrying employees are additionally required to participate in the USSS Physical Fitness Evaluation quarterly.
The following point system will be applied to the fitness category level achieved by the student in accordance with their age and gender. The point system will be applied to the four (4) core elements of the U.S. Secret Service Individual Fitness Profile Evaluation.Physical Activity and Exercise-L1.pptx
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This document defines physical activity and exercise, and explains their health benefits. Physical activity is any bodily movement requiring energy expenditure, while exercise is planned, structured, and repetitive activity to improve fitness. Regular physical activity can decrease the risks of diseases like diabetes and improve mental health. It recommends 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Examples of different types of exercise that provide health benefits include aerobic, strength, balance, endurance, and flexibility training.Principles of Training
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The document discusses several principles of training: individual needs, progressive overload, specificity, rest and recovery, and reversibility. It explains that training must match an individual's requirements, sport/position, fitness levels, and goals. Progressive overload means gradually increasing the training demands to gain fitness without injury. Specificity means matching training to the activity. Rest and recovery are needed to repair damage from training. The FITT principle refers to frequency, intensity, time, and type of training as ways to progressively overload the body. Reversibility means fitness levels will decline if training is stopped.Physical Fitness Test Lecture
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Is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples
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Exercise intensity
- 1. EXERCISE INTENSITY LO: To know what exercise intensity is and how it can be determined Starter: How many Components of Fitness can you name? HINT: There are 11 in total!
- 2. Heart Rate (HR) What is a heart rate? How do we measure it? Why might we be interested in our heart rate?
- 3. Lets check our Heart Rate! Where? • 60 secs or • 30 secs How? then double or • 6 secs then Beats per minute (BPM) x10
- 4. What happens to our HR when we exercise? Star Jumps for 1 minute Can you predict your HR? Why? The higherWhat else Coach can the HR the could affect see how This means how more HARD you’re your HR? hard player intense the is working working exercise!
- 5. Maximum Heart Rate = 220 – age (years) = 220 – 14 = 206 BPM
- 6. Training Zones To calculate training zone for Cardiovascular Endurance… HR = 60-85% of max TIP: divide max HR by 100 times by 60 (for 60%) times by 85 (for 85%) TASK: Work out your target training zone for Cardiovascular Endurance
- 7. Example… Mr Hooper is 40 years old… Max HR = (220 – 40) BPM Max HR = 180 BPM His training zone for CV is… 60%-85% of Max HR Therefore… To find 1% Mr Hooper’s 180 ÷ 100 = 1.8 CV training To find 60% zone is 1.8 x 60 = 108 BPM 108-153 To find 85% BPM 1.8 x 85 = 153 BPM
- 8. Training Zones for Clients Imagine you are working in a sports centre. You have a variety of clients who want to know their target HR for training their cardiovascular endurance. 1) Graham – 56 years old 2) Betty – 64 years old 3) Peter – 12 years old 4) Michelle – 18 years old 5) Chris – 38 years old
- 9. Plenary LO: To know what exercise intensity is and how it can be determined How can we work out how hard someone is working? Why do we want to know?