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Health and Fitness (Culminating Project #3)

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  •  Training types 
  • Target heart rate-Range of beats per min at which you should work at in order to best achieve aerobic fitness. This rate is typically between 60%-80% of your MHR
  •  Examples 
  •  Examples 
  •  Examples 
  •  Free weights, weight machines, medicine balls, and more! 
  •  Static Stretching-Used on muscles that are tight 
  •  Self-Myofascial Release-Used on tight muscles to release tension 
  • Low Intensity-40%-60% MHRMedium Intensity-70% MHRHigh Intensity-80%-85% MHR
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  • 
  • Resistance Training-Exercising a specific muscle/group of muscles against an external resistance.
  • Resistance Training-Exercising a specific muscle/group of muscles against an external resistance.
  • Cardiovascular fitness-Body's ability to get oxygen and blood to the muscles
  • Maximum heart rate (MHR)-Theoretical number of beats, per min, that your heart is capable of producing.MHR=220-Age
  • 
  •  When assessing your health and fitness levels, two types of assessments are used; Subjective/Objective.
  • Subjective Assessments-Identify goals someone has, like eating habits/health conditions that may affect physical activity and the amount of physical activity currently preformed
  • Body Mass Index 
  • Health and Fitness
  • Circumference Measurements
  • Objective assessments are quantitative measures and include:
  • Resting Heart Rate (RHR)
  • Blood Pressure
  • 
  • Weight
  • Objective Assessments-Unbiased form of information about physical aspects of ones' health
  •  Keep Going! Your almost there! 
  • I-Intensity
  • 
  • T-Time
  • T-Type
  •  Important Fitness Principles 
  • F-Frequency
  • Gradually increasing/changing in order to continue to improve your fitness level.
  • 
  • The amount of "FITT" just depends on the type of activity you are doing whether it's cardiovascular, resilience, or even flexibility!
  • Principles of Progression
  • When a workout starts to feel to easy, that's an indication for you to progress your workout in some way.
  • Recommended Amount of Cardiovascular Fitness Exercise:F: 3-4 times/weekI: Target Heart Rate ZoneT: 30-60 minType: Any aerobic activity that keeps your heart in the THR zone.
  • Your body will adapt to meet the specific demands you place on it!
  • Placing a greater demand, or stress, on your body, in order to improve your fitness level.
  • Principles of Overload
  • 
  • Principles of Specificity
  • Example: If you want to improve your pectoral muscles, you must preform activities that will activate your pectorals.
  • Example:You want to gain more biceps; You must gradually increase the amount of weight you are lifting
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