STANDARD GRADE NOTES Aspects of Fitness. Physical Aspects of Fitness Cardio-Respiratory Endurance...
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Transcript of STANDARD GRADE NOTES Aspects of Fitness. Physical Aspects of Fitness Cardio-Respiratory Endurance...
Physical Aspects of Fitness
Cardio-Respiratory EnduranceMuscle EnduranceStrengthSpeedFlexibilityPower
FITNESS E TYPES
PHYSICAL FITNESSRugby players need strength to play well
MENTAL FITNESSGolfers often rehearse shots in their head before play
SKILL RELATED FITNESSFootballers practice striking the ball in different ways
RESPIRATION OR BREATHING
BREATHE IN AIR CONTAINING OXYGENIN LUNGS O2 IS PASSED TO BLOODBLOOD IS PASSED AROUND YOUR BODY
GIVING ENERGY FOR EXERCISEWASTE OR CARBON DIOXIDE IS
RETURNED TO LUNGS WHEN YOU BREATHE OUT YOU GET RIS
OF CARBON DIOXIDE
LUNGS
RICH IN BLOOD SUPPLY
LOTS OF TINY TUBES SURROUNDED BY BLOOD VESSELS
CAN BE DAMAGED CAN BE TRAINED
VITAL CAPACITY/VO2 MAX
BREATHING
BREATHE ABOUT 20 TIMES PER MINUTE
AS WE EXERCISE WE NEED MORE O2 SO BREATHING INCREASES
YOU CAN BREATHE BADLY
BREATHING MOSTLY AUTOMATIC EXCEPTION SWIMMING
CIRCULATION SYSTEM
HEART IS A MUSCLE AND PUMPS BLOOD
BLOOD CARRIES O2, SUGARS, WASTE, CO2
ARTERIES CAPILLIARIES VEINS YOU CAN GROW
MORE BLOOD VESSELS
AEROBIC TRAINING
HEART GETS BIGGER ABLE TO PUMP MORE BLOOD
REDUCES HEART RATE MAKING THE HEART MORE EFFECTIVE AND EFFICIENT
RESTING HEART RATE 70 BEATS PER MIN
MAXIMUM HEART RATE 220-AGE
AEROBIC TRAINING
SIZE OF LUNGS INCREASES GIVING BODY MORE O2 (VITAL CAPACITY)
YOU BREATHE BETTERMAXIMAL OXYGEN UPTAKE OR VO2
MAX INCREASESYOU FATIGUE LESS AND CAN KEEP
GOING FOR LONGER AND AT A HIGHER QUALITY OF EXERCISE
AEROBIC TRAINING
YOU NEED O2 FOR EXERCISEO2 IS NEEDED TO SUPPLY ENERGY AND
REMOVE WASTE (LACTIC ACID)WASTE BUILDS UP FORCING YOU TO
SLOW DOWN DUE TO FATIGUE SOMETIMES YOU CRAMP
NEED MORE OXYGENNEED TO TRAIN REGULARLY AND WELLNEED TO WARM UP AND WARM DOWN
HEART RATE
WARM UP
50–60% of maximum heart rate: 50–60% of maximum heart rate: The easiest zone and probably the best zone for people just The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up starting a fitness program. It can also be used as a warm up for more serious walkers. for more serious walkers. This zone has been shown to help decrease body fat, blood This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. degenerative diseases and has a low risk of injury. Fats are 85% of food energy burned in this zoneFats are 85% of food energy burned in this zone
HEART RATEFitness Zone (Fat Burning) — 60–70% of Fitness Zone (Fat Burning) — 60–70% of maximum heart rate: maximum heart rate:
This zone provides the same benefits as the This zone provides the same benefits as the healthy heart zone, but is more intense and healthy heart zone, but is more intense and burns more total burns more total food energy.
The percent of food energy from fat is still The percent of food energy from fat is still 85%.85%.
HEART RATE
Aerobic Zone (Endurance Training) — 70–80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system and increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More food energy is burned with 50% from fat.
HEART RATE
Anaerobic Zone (Performance Training) — 80–90% of maximum heart rate: Benefits of this zone include an improved maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardio-respiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more food energy, 15% from fat.
HEART RATE
Red Line (Maximum Effort) — 90–100% of maximum heart rate: Although this zone burns the highest amount of food energy, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you have a very high fitness level and have been cleared by a physician to do so.
HEART RATE
The recovery heart rate is one that is taken several minutes after exercise. It is taken anywhere between 2–10 minutes after exercise. It is taken for 15 seconds, and is multiplied by four in order to calculate beats per minute (bpm). The goal is not to exceed 120 bpm.
HEART RATE
Target heart rate (THR), or training heart rate, 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. This theoretical range varies based on one's physical condition, age, and previous training. Below are two ways to calculate one's Target Heart Rate. In each of these methods, there is an element called "intensity" which is expressed as a percentage. THR can be calculated by using a range of 50%–85% intensity.