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Ready Set Goals

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5 views

Ready Set Goals

Uploaded by

seyonarue
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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READY SET GOALS

• Set goals based on the result of your physical fitness


test.
• Daily Routine : Obtain your resting heart rate
• General warm-up:
❑Do a 10 minute slow jog
• Dynamic Stretching
❑Lunge
❑High Knees
❑Side shuffle (left foot leading)
❑Side shuffle (rigth foot leading)
HOW TO MEASURE RESTING HEART
RATE
• Resting heart rate should be measured first thing in the
morning with your index and middle finger and a stopwatch.
Put your middle and index finger to either your radial artery
on your wrist or your carotid artery in your neck.
• Once you find your pulse, count how many beats occur in
10 seconds, and multiply this by 6.
• That is your resting pulse.

Example: 11 (beats in 10 seconds) x 6 = 66 bpm


MAXIMUM HEART RATE

• Is the fastest and hardest your heart can beat when


doing activity.

• Formula” Hrmax= 220-age

• Example: 220 – 13 = 207 bpm


TARGET HEART RATE OR TRAINING
HEART RATE (THR)
• Is a desired range of heart rate reached during aerobic exercise
which enables one’s heart and lungs to receive the most
benefit from a workout.
• In this method, there is an element called “intensity” which is
expressed as a percentage.
• The THR can be calculated as a range of 65-85% intensity.
1. 220 – AGE = ____
2. ______ x .70 = Target Heart Rate
Example: 220- 18 = 202 bpm
• Based on the results of your fitness test,
choose three components that you
consider as your weakness.
• Follow the chart below by filling all the
necessary information needed.
Component Goal Activities to do to
achieve your goal

1. Muscular strength Tone my biceps and Push ups, Use dumb


tricep muscle. bells

2.

3.
BASIC TRAINING PRINCIPLES

• FREQUENCY – refers to the number of exercise sessions per


week, for example, three to five times per week.
• INTENSITY – is the degree of effort or exertion put forth by
an individual during exercise.
• TIME – is the duration of the length of the activity, such as 40
minutes of exercise is how long an exercise must be performed
to be effective.
• TYPE – is the mode of exercise being performed. The
selection of the type of exercise should be guided by the
fitness goal to be achieved.
CORRECT AND INCORRECT ANSWERS

F I T T

FREQUENCY INTENSITY TIME TYPE

How Often How Hard How Long What

3-5 days per Low 20-60 minutes per Jogging, Climbing


week session Stairs
THIS IS YOUR FITT CHART SOLUTION
SHOULD LOOK LIKE
LETTER WORD DEFINITION EXAMPLE

F FREQUENCY HOW OFTEN 3 X A WEEK

I INTENSITY HOW HARD LOW

T TIME HOW LONG 30 MINUTES

T TYPE WHAT ACTIVITY JOGGING


LEVELS OF INTENSITY

• LOW INTENSITY – 70 to 100 beats per


minute
• MODERATE INTENSITY – 120 to 160 beats
per minute
• HIGH INTENSITY – heart rate is more than
170 beats per minute
Level of Rating of Physical Cues Talk Test
Intensity Perceived
Exertion

Light Easy Does not induce sweating Can talk with no


unless it’s a hot, humid day. problem, feels
There is no noticeable change easy/ easy to talk.
in breathing patterns.

Moderate Somewhat Will break a sweat after Talking takes


hard performing the activity for more effort,
about 10 minutes. feeling bit of
exertion/ not too
easy to talk.

High Hard Will break a sweat after 3-5 Can’t keep up a


minutes. Breathing is deep and conversation,
rapid. You can only talk in short feeling like hard
phrases. work/ very difficult
to talk.

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