Scribd
Upload
38 views

Lesson 1.1

This document discusses key fitness concepts like frequency, intensity, time and type of exercise (F.I.T.T.) and different methods for assessing fitness levels including calculating target heart rate zones using the Karvonen formula and using subjective ratings of perceived exertion. The goal is to help readers understand how to design effective workout plans by applying these fitness concepts and doing regular assessments of their capabilities and progress towards goals.

Uploaded by

Jemarie Lagado
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
38 views

Lesson 1.1

This document discusses key fitness concepts like frequency, intensity, time and type of exercise (F.I.T.T.) and different methods for assessing fitness levels including calculating target heart rate zones using the Karvonen formula and using subjective ratings of perceived exertion. The goal is to help readers understand how to design effective workout plans by applying these fitness concepts and doing regular assessments of their capabilities and progress towards goals.

Uploaded by

Jemarie Lagado
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 4

Lesson 1.

1: Fitness Concepts and Assessments

Lesson Summary

Fitness concepts and Assessment helps you understand and create your workout plan
that will be more effective in reaching your goals and assess your body's capabilities
and limits. F.I.T.T stands for frequency, intensity, time, and type of exercise. These four
elements will be your basis in creating or designing your fitness training.

Learning Outcomes

1. To improve fitness from baseline(pre-test) levels.


2. To interpret assessment results.
3. To establish and monitor fitness goals relative to standards.

Discussion

F.I.T.T. Concept

Frequency

How often do you exercise per week? (Exercise sessions per week)

Aerobic activities must be performed at least three times per week to reach an adequate
level of cardiovascular fitness.

Intensity

How hard is your exercise session? (Level of intensity) To obtain the greatest
cardiovascular benefits, the American College of Sports Medicine recommends that the
intensity of your training be sufficient to increase your heart rate to a range of 60% to
90% of your maximum heart rate.

This is your target heart rate zone.

To find your target heart rate zone;

220 - (minus your age) x .90 = Upper limit of your target heart rate zone 220 - (minus
your age) x .60 = Lower limit of your target heart rate zone.

Time
How long
do you exercise? (Duration of the exercise session) To achieve all the values
of cardiovascular training, you must maintain the target heart rate (60% - 90%)
for a minimum of 20 minutes. As you become more fit, you should increase your
time in the target heart rate zone to gain a higher level of fitness. However,
the intensity level may need to be reduced or lowered, in order for your body
to accommodate or handle the stress from the increase in time.
Type
What type of activity/exercise did you choose;
Aerobic (Cardio Respiratory Training) or Strength Training (Resistance
Training)

Assessments

Your training heart rate is a critical element in exercise. Taking your pulse and figuring
your heart rate during a workout is one of the primary indicators in ascertaining the
intensity level at which you and your heart is working. There are many ways to measure
exercise intensity. The Karvonen Formula is one of most effective methods used to
determine your heart rate. The Ratings of Perceived Exertion and the Talk Test
methods are subjective measurements that can be used in addition to taking a pulse.

The Karvonen Formula


This is a heart rate reserve formula and it’s one of the most effective methods used to
calculate training heart rate. The formula factors in your resting heart rate, therefore,
you’ll need to determine your resting heart rate by doing the following:

•Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse)
or on the side of your neck (carotid pulse).
•Count the number of beats, starting with zero, for one minute. If you don’t have a stop
watch or a second hand in your bedroom, you can measure the time by watching for the
number to change on a digital alarm clock. Find your pulse and start counting when the
minute number changes the first time, stop counting when it changes again.
•To help assure accuracy, take your resting heart rate three mornings in a row and
average the 3 heart rates together.
Another element in finding your training heart rate zone is determining the intensity level
at which you should exercise. As a general rule, you should exercise at an intensity
between 50% - 85% of your heart rate reserve. Your individual level of fitness will
ultimately determine where you fall within this range. Use the following table as a guide
for determining your intensity level:

Beginner or low fitness level . . .50% - 60%


Average fitness level 60% - 70%
High fitness level 75% - 85%

Now that we’ve determined and gathered the information needed, we can pull the
information together in the Karvonen Formula:
220 - Age = Maximum Heart Rate
Max Heart Rate - Rest. Heart Rate x Intensity + Rest.
Heart Rate = Training Heart Rate

For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning
her exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate
zone will be 131-142 beats per minute:

Sally's Minimum Training Heart Rate:


220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute

Sally's Maximum Training Heart Rate:


220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute

Periodically, take your pulse during your exercise session to gauge your intensity level.
Typically, the easiest location for taking a pulse is on the side of your neck, the carotid
pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate
reading. Count the number of beats, always beginning with zero, for 6 seconds (then
multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your
heart is beating per minute. If your pulse is within your training heart rate zone, you’re
right on track! If not, adjust your exercise workload until you get into your zone.

Ratings of Perceived Exertion (Borg Scale)


Another method that can be used in conjunction with taking your pulse is the Ratings of
Perceived Exertion (RPE). This is a subjective method that allows you to rate how hard
you feel you’re working. RPE can be the primary means of measuring exercise intensity
if you do not have typical heart rate responses to graded exercise. These people
include those on beta blocking medications, some cardiac and diabetic patients,
pregnant women, and others who may have an altered heart rate response.
On a scale of 0 - 10, rate how you’re feeling in terms of exercise fatigue, including how
you feel both physically and mentally. You should be exercising between an RPE of 4
(somewhat strong) and an RPE of 5 or 6 (strong). Use the following table to determine
the intensity level:

0 . . . . . Nothing at all 7 Very strong


0.5 . . . Very, very weak 8
1. . . . . Very weak 9
2. . . . . Weak 10 Very, very strong (Maximal)
3 Moderate
4 Somewhat strong
5 Strong
6
The Talk-Test Method
Like the RPE, the talk test method is subjective and should be used in conjunction with
taking a pulse. The talk test is quite useful in determining your comfort zone of aerobic
intensity, especially if you are just beginning an exercise program. If you are able to talk
during your workout without a great deal of strain, you’re most likely in your appropriate
heart rate zone. Work at an intensity that allows you to breathe comfortably and
rhythmically throughout all phases of your workout.
This will ensure a safe and comfortable level of exercise.

Learning Task 1.1

 Using the Karvonen Method, Calculate your Training heart rate zone before
doing your workout plan. Follow the process of solving the training heart rate
given in our discussion.

Guide Instruction
1. Read and analyze the Fitness Concepts and Assessment discussion.
2. Calculate your Training Heart Rate Zone by following the step-by-step instructions.
(Karvonen Method)
3. Use A4 Bond paper to write your solution.
4. As evidence, record yourself computing your THR zone.
5. Submit your outputs here.

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy