Exercise & Heart RatesParts of a Workout, FITT Principle & THR

Exercise & Heart Rates• Parts of a Workout (review)• FITT Principle• Heart Rates and Beats per Minute

Parts of a Workout

Warm Up

Activity

Cool Down

Parts of a Workout

• Warm up- To prevent injury prior to a vigorous workout you should “warm up” your body with light to moderate exercises

• Examples?• Cool down-The purpose of a “cool down” is to bring

the heart-rate down to near-normal and to get the blood circulating freely back to the heart.

• Examples?

FITT Principle•F – Frequency• I – Intensity•T – Time•T – Type

FITT Principle

• Frequency : refers to how often a person exercises.

• Intensity : refers to how hard a person exercises.

• Time : refers to how long a person exercises.

• Type : refers to the kind of activity a person does.

Intensity Levels• Moderate- Means you're working hard enough to raise

your heart rate and break a sweat. One way to tell is that you'll be able to talk, but unable to do something accelerated like singing.

• Give me some examples of Moderate physical activity

Intensity Levels• Vigorous – Means you're breathing hard and fast, and your

heart rate has gone up quite a bit. • If you're working at this level, you won't be able to say more

than a few words without pausing for a breath.• Give me some examples of vigorous physical activity

Output ActivityChoose one of the following:

• Use a Thinking Map to explain the FITT Principle• Sketch each component of the FITT Principle

So… how does a person know which exercises to do or how hard to exercise to gain health benefits?

By using the target heart rate zone and the maximum heart rate…

Target Heart Rate Zone• The threshold of training is the minimum

amount of overload a person needs to build physical fitness. This is at the low end of the target heart rate zone (60%).

• The maximum heart rate is the absolute highest amount of overload (100%).

• Activity above the minimum increases health and fitness benefits.

Maximum Heart Rate

Threshold of Training

Ideally, a person should exercise above his/her threshold of training and below his/her maximum heart rate.

Target Heart Rate Zone

Maximum Heart Rate

• Maximum heart rate (MHR) is roughly calculated as 220 minus your age.

• Thus, the maximum heart rate for a 15 year old student would be 220-15=205.

• What would the maximum heart rate be for a 46 year old? • (220-46=174)

Target Heart Rate

• Target heart rate (THR) is the range of beats per minute (BPM) based on age. THR is a guide for the intensity of an activity.

• The ideal target heart rate zone is exercising between 60% - 85% of the maximum heart rate.

Target Heart Rate

• For the 15 year old student, 60% - 85% of 205

(MHR) would mean keeping the heart rate

between __?__ and __?__ beats per minute

(BPM) while exercising.For 60%205 x .60 =123 BPMMHR x .60 = THR 60%

For 85%205 x .85 = 174 BPMMHR x .85 = THR 85%

123 174

Target Heart Rate

• Calculate your maximum heart rate and your target heart rate right now on the output side of your notebook.