|
Heart Rate-The number of times the heart beats per minute.
Maximum Target Heart Rate (MHR) - is the maximum number of times your heart should beat per minute while doing any physical activity.
Resting Heart Rate (RHR) - the number of times the heart beats per minute while at rest.
Target Heart Rate (THR) -a heart rate that should be reached during exercise to gain cardio respiratory health benefits.
Target Heart Rate Zone - the heart rate range that should be reached during exercise to gain cardio respiratory health benefits, 60-85% of your maximum heart rate.
Skill Related Fitness
Agility – the ability to change the position of your body quickly and control your body’s movements.
Balance – the ability to keep an upright posture while standing still or moving.
Coordination – the ability to use your senses together with your body parts, or to use two or more body parts together.
Power – the ability to move strength quickly.
Reaction Time – the speed and ability to react or respond quickly to what you hear, see, or feel.
Speed – the ability to perform a movement or cover a distance in a short period of time.
Exercise Stages
Stretch: any activity that loosens muscles and increases flexibility
Warm Up: any activity that gets the body ready for exercise and helps prevent injury.
Workout: physical activity to improve your fitness.
Cool Down: a series of activities to help the body recover after a workout; usually consists of a heart cool-down and a muscle cool-down and stretch.
FITT Principle - A formula in which each letter represents a factor important for determining the correct amount of physical activity.
Frequency – how often you do the activity each week. Intensity – how hard you work at the activity per session. Time – how long you work out at each session. Type – which activities you select.
FITT Principle for Cardio-Respiratory Endurance · Frequency – exercise 3-5 times per week · Intensity – how hard you are working your heart · Time – 20-60 minutes each time Type – any aerobic activity
FITT Principle for Flexibility · Frequency – daily stretching Intensity – stretch muscles and hold beyond its normal length at a comfortable stretch (it should NEVER hurt) Time – hold stretch for 10-15 seconds with the stretching workout lasting 15-30 minutes · Type – use stretches that allow the body to move through the full range of motion
Suggested Muscles by Grade 5: Suggested Skeletal by Grade 5: Abdominals Sternum Bicep Humerus Tricep Femur Pectorals Tibia Hamstring Quadricep |
|
· Home |
|
· |
