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
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- 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
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- Weight
- Objective Assessments-Unbiased form of information about physical aspects of ones' health
- Keep Going! Your almost there!
- I-Intensity
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- T-Time
- T-Type
- Important Fitness Principles
- F-Frequency
- Gradually increasing/changing in order to continue to improve your fitness level.
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- 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
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- 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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