Types of Exercise Isometric Isotonic Isokinetic Aerobic Anaerobic

Types of Exercise • Isometric • Isotonic • Isokinetic • Aerobic • Anaerobic

Isometric Exercise in which your Muscles are tightened for about 5 to 10 seconds without any movement of the body parts

Isotonic Exercise where there is contraction of the Muscles causing Movement. Example: Swimming, Walking, Running, Bicycling, Sports Activities

Isokinetic Exercise in which a Weight or Resistance is moved through a Full Range of Motion

Aerobic Exercise that requires a continuous use of oxygen over an extended period of time. Aerobic Fitness: Achieved by Working Out at Target Heart Rate for 30 minutes 3 to 5 times per week. I Do It!

Anaerobic Exercise in which the Body’s demand for Oxygen exceeds the Supply. The Body: Does not take in Oxygen fast enough Suffers from shortness of breath Builds up Lactic Acid

Preparing to Determine Target Heart Rate 1. First determine your current fitness level percentage (Low Fitness = 60% High Fitness = 90%) 2. Find your Resting Heart Rate (Pulse) = Heart Beats per minute 3. Find your Maximum Heart Rate = Fastest you can get your heart to beat (Try jumping rope)

Determining your Target Heart Rate Step 1. Resting Heart Rate Subtracted from Maximum Heart Rate. Example: 180 b/m (Maximum Heart Rate) - 60 b/m (Resting Heart Rate) 120 b/m Step 2. Multiply the difference by your Percent of Fitness Example: 120 b/m x. 70 % of Fitness 84 b/m Step 3. Add Step 2 result to Resting Heart Rate = Target Heart Rate Example: 84 b/m + 60 b/m (Resting Heart Rate) 144 b/m (Target Heart Rate)

Training Principles The Principle of: Warming Up Cooling Down Specificity Overload Progression Frequency

Principle of Warming Up 3 to 5 minutes of Activity Joints and Muscles made Ready for Activity Heart made Ready for Intense Exercise Example: Jogging in Place, then Stretching

Principle of Cooling Down 3 to 5 minutes of Activity Heart rate slows and pooled blood in legs returns throughout body Body Temperature Cools Down Stretch to Remove Lactic Acid Example: Jogging Slowly, then Stretching

Principle of Specificity Choose an Activity that provides the Desired Benefits Work the Specific Muscles Targeted Example: To Increase Speed Run Sprints not Miles

Principle of Overload Increase the Body’s capacity to do more work than usual Build Gradually

Principle of Progression Gradually increase the Duration and Intensity of Exercise Never increase your resistance, distance, time without working up to it gradually

Principle of Frequency Determine how Often to engage in Exercise program Example: For Cardiovascular Fitness = 3 to 5 times a week