Students will complete the FITT Principle of Exercise Lab 4.2 on pages 77-81. One activity must be walking or jogging. Once completed
1. Students will complete the FITT Principle of Exercise Lab 4.2 on pages 77-81. One activity must be walking or jogging. Once completed submit in the assignment box the three activities you choose and their caloric cost based on your body weight and intensity. Determine the number of calories you expend in walking for one week.
Example: 5.6 calories per minute X 30 Minutes of walking = 168 X 5 exercise sessions = 840 calories expedited weekly
2. PreviousOnce you have completed the predicted max assignment and established training load create a personal exercise program for your self by following the FITT formula guidelines. Choose 12 strength training exercises for your personal workout program. Use the resistance training method available to you and submit your type written program including exercises, workout weight, sets and reps ect. Submit this in the assignment submission box. and submit it into the assignment submission box. You can use an online program but it must be tailored to your needs and refect your training loads, sets and reps
.TARGET HEART RATE FORMULARead all of this before attempting to complete the assignment.
Determine your training target heart by completing pages 113-114 in the Lab book, (“Target Heart Rates”) or use this link to determine your training heart zone. http://www.briancalkins.com/HeartRate.htm (Links to an external site.) Submit your target heart rate training zone results as an attachment file.
1. To get your resting heart rate take your pulse first thing in the morning before you get out of bed and start moving around.
2. Decide on an intensity level of beginner, intermediate or advanced. Use those numbers in the formula for the lower % and Upper % spaces.
3. Divide the totals by six to get a ten second heart rate count to use to monitor your training levels. Walkers should try to push your self to get into the training zone.
Walkers will be at the lower end and runners will be in middle to upper number. IE: 24 -26 beats per ten seconds. This is your exercise pulse, “training heart rate” number. Use this number to determine if you are working hard enough during exercise.
***Please note that if taking a medicine for high blood pressure find out from your physician how it will affect your heart rate during exercise. A beta blocker medicine will not allow your heart rate to rise over a certain level no matter how hard you are working. Thus you will need to use a perceived exertion formula for monitoring intensity. Check with your physician to determine what type of medicine you are taking and how to exercise safely.
This link will take you to an article on perceived exertion: http://www.cdc.gov/physicalactivity/everyone/measu…
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