Circuit Training Can you explain the purpose of

Circuit Training Can you explain the purpose of circuit training?

Two Types of Exercise Cardiorespiratory or Aerobic Exercise Continuous activity in which the heart can supply all the oxygen the muscles need. Heart rate remains elevated for a period of time (usually over 15 min). Examples: jogging, swimming, cycling, etc. Resistance Training or Anaerobic Exercise Physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it. Activity that cannot be sustained for a long period of time. Examples: weight-lifting, sprinting, calisthenics (push-ups, sit-ups, jumping jacks, etc. )

Your Heart is a Pump Resting Heart Rate Excellent (elite athlete) Below 50 bpm A well-conditioned athlete Around 60 bpm Average resting heart rate Men=60 -80 bpm Women 70 -90 bpm Sedentary (poor fitness) Over 100 bpm

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Excellent (Superior Fitness) Good (Above Minimum Standard) Average (Meets Minimum Standard) Below Average (Almost at Standard) Poor (Below Standard & needs improvement) My Goals for You By End of Semester Boys Mile Girls Mile Boys Pacer Girls Pacer Boys Push. Ups Girls Push. Ups Sit-Ups Boys S&R Girls S&R Under Und Over 80 Over 15 12 6: 30 er 94 61 35 15 7: 30 6: 31 - 7: 31 - 62 - 33 - 19 -35 8 -15 51 -79 9 -12 13 -15 8: 29 9: 59 94 61 8: 30 10: 00 61 32 18 7 50 8 12 8: 319: 30 10: 01 -11: 00 5060 2331 14 -17 4 -6 4049 6 -7 10 -11 Over 9: 31 Over 11: 00 Under 10 Under 50 23 Under 14 4 40 6

Level Frequency Good or Excellent Maintenance At Average Plan twice a week Below Average Plan 3 times a week Poor Plan 4 times a week

Getting a Personalized Plan • http: //www. choosemyplate. gov/ • Click on Get a Personalized Plan (in the upper right hand corner) and fill out the information that it asks for and then hit submit. • Then under View, Print and Learn More, on the right side of the page under the pyramid: • Click the second one under the pyramid that says Meal Tracking Worksheet.

How Much Exercise? AEROBIC EXERCISE Moderate-intensity aerobic activity-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 not sing the words to your favorite song. Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week Vigorous-intensity aerobic activity 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.

Cardiorespiratory Endurance Frequency- exercise 3 -5 times per week Intensity- train at 60 -85% of one’s maximum heart rate Time- 20 -60 minutes per session Type- any aerobic activity that keeps heart rate within your target heart zone Examples: Jogging, swimming, cycling, playing basketball or soccer, step aerobics class, etc.

Finding Target Heart Rate Zone A simple way to determine your maximum heart rate is to use the following formula: 220 - age = Maximum Heart Rate An example for a 15 year old person would be as follows: 220 – 15 = 205 x. 60 = 123 205 x . 85 = 174 Target Heart Rate Zone 123 – 174 This range is what a 15 year old should work at in order to improve cardiorespiratory endurance.

How Much Exercise? RESISTANCE TRAINING • Do 8 to 10 strength-training exercises, working different muscle groups • At least 8 repetitions of each exercise twice a week. Push-Ups Dips Wall Sits Lunges Curls Pull-Ups Sit-Ups

Flexibility The range of motion that is possible around a joint or joints. The skeletal muscles of the body will shorten over time as a result of poor posture and lack of activity. Proper stretching works to restore the flexibility of a joint by elongating the muscles surrounding the joint. Increased range of motion reduces risk of injury and allows for better athletic performance

Flexibility Frequency-daily stretching Intensity-stretch muscles and hold beyond its normal length at a comfortable stretch (hold to tension, not pain) Time- hold stretch for 10 -20 seconds. The stretching workout lasts as long as it takes to stretch all the different muscle groups. Type-use stretches that allow the body to move through the full range of motion. Yoga.

SMART Goals Specific Measurable Attainable Realistic Timely Set a number that you want to reach or a time, something that you can track to be sure that you are improving Is it possible for you to For Push-Ups, if reach this goal physically? you are training properly, you could Think about how much improve by 1 pushtime you have and what up every 2 weeks. your current fitness level is right now. For Sit-Ups you could improve by 2 every 2 weeks For the mile time, you could improve by 2 -10 seconds every 2 weeks (the less fit you are the greater improvements) Set a date that you want to achieve certain results by