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1st Quarter Lesson 3 Setting Fitness Goal

The document outlines the Physical Fitness Pyramid, detailing various types of physical activities including aerobic exercise, muscular strength, endurance, and flexibility, along with their benefits. It explains methods for assessing heart rate and intensity levels for different exercise intensities. Additionally, it includes instructions for a performance task involving a Zumba dance activity.

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6 views

1st Quarter Lesson 3 Setting Fitness Goal

The document outlines the Physical Fitness Pyramid, detailing various types of physical activities including aerobic exercise, muscular strength, endurance, and flexibility, along with their benefits. It explains methods for assessing heart rate and intensity levels for different exercise intensities. Additionally, it includes instructions for a performance task involving a Zumba dance activity.

Uploaded by

sabrawap
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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PHYSICAL FITNESS PYRAMID

QUESTIONS

1. What activities are included in the pyramid?

2. What timeline is indicated in the pyramid?

3. Why do you think it is important to perform


different types of physical activities?
Aerobic Exercise

is any physical activity that


makes you sweat, causes you to
breathe harder, and gets your
heart beating faster compared
to when you are at rest.
Four techniques in getting the heartbeat

Apical site – is taken at


the apex of the heart
and can sometimes be
felt very clearly by
placing the heel of the
hand over the left side
of the chest.
Four techniques in getting the heartbeat

Carotid pulse site – is


taken from the carotid
artery just beside the
larynx using light pressure
from the tips of the
pointer and middle
fingers. Remember; never
check both carotid
arteries at the same time.
Four techniques in getting the heartbeat

Radial pulse site – is


taken from the radial
artery at the wrist, in
line with the thumb,
using tips of the
pointer and middle
fingers.
Four techniques in getting the heartbeat

Temporal pulse site –


can be obtained from
the left or right temple
with light pressure
from the tips of the
pointer and middle
fingers
Aerobic fitness

is the ability of the body’s


cardiovascular system to supply
energy during continuous physical
activities such as biking and running.
Studies show that this type of
exercise provides many health
benefits such as decreasing risk for
heart disease, stroke, high blood
pressure, type II diabetes and some
cancers. Examples of aerobic
activities include walking at a brisk
pace, swimming, jogging, dancing,
etc.
Muscular strength

• is the ability of the


muscles to exert a force
during an activity such
as lifting weights. Muscle
strengthening exercises
involve using your
muscles to work against
a resistance such as
your body weight, elastic
bands or weights
Bone strengthening exercise

• or any weight-bearing activity that


produces a force on the bone, is also
important to overall health for
children and adults. This force is
usually produced by impact with the
ground and results in bone growth in
children and healthy maintenance of
bone density in adults. Examples of
bone strengthening activities include
jumping, walking, jogging, and
weightlifting exercises.
Muscular endurance

• on the other hand, is


how many times you
can lift a certain amount
of weight. Resistance
training (also referred to
as weight training or
strength training) helps
increase muscular
strength and endurance.
Resistance Training

Strength exercises, such as


weight lifting, push-ups, and
crunches, work your muscles by
using resistance (like a dumbbell
or your own body weight.) This
type of exercise increases lean
muscle mass, which is
particularly important for weight
loss, because lean muscle burns
more calories than other types
of tissue.
Flexibility exercises
Static stretching

is most often recommended


for general fitness. With this
type, you slowly ease into the
position and hold for 10 to 30
seconds before slowly
releasing the stretch. Static
stretching should be
performed with warm
muscles, such as after a
warm-up or at the end of a
workout.
2 TYPES OF STATIC STRETCHING

Active Static:
This form of stretching is used in
yoga and martial arts. The stretch
is held by the strength of agonist
muscles (muscles responsible for
the movement).
2 TYPES OF STATIC STRETCHING

Passive Static:
During this type of stretching, you hold the
limb to perform the stretch without any
assistance such as a bar or bands. Think of
a standing quadriceps stretch in which you
bend your leg behind you and hold the foot,
pulling the heel in close to your bottom,
which stretches the front of the upper thigh
Dynamic Stretching

Dynamic Stretching is stretching with


movement. The body transitions gradually into
a position and this movement is repeated as
you increase your reach and range of motion.
Research has found that dynamic stretching is
less beneficial than static stretching for
increasing range of motion, but unlike static
stretching, it is ideal during the pre-workout
phase because it gently warms muscles while
also stretching them.
Intensity of physical activity

Intensity refers to the rate at which


the activity is being performed or the
magnitude of the effort required to
perform an activity or exercise. It can
be thought of as how hard a person
works to perform the activity.
Example of intensity
How Do I Assess My Fitness Level

• First Things First: Resting Heart Rate


• For most of us, between 60 to 100 beats per minute (bpm) is normal.
• When it comes to resting heart rate, lower is better.
• For moderate-intensity physical activity
your target heart rate should be between 64% and 76% of your
maximum heart rate.
• For vigorous-intensity physical activity
your target heart rate should be between 77% and 93% of your
maximum heart rate.
For moderate-intensity physical activity,

your target heart rate should be between 64% and 76% of your
maximum heart rate. You can estimate your maximum heart rate
based on your age. To estimate your maximum age-related heart
rate, subtract your age from 220. For example, for a 50-year-old
person, the estimated maximum age-related heart rate would be
calculated as 220 – 50 years = 170 beats per minute (bpm). The
64% and 76% levels would be:
 64% level: 170 x 0.64 = 109 bpm, and
 76% level: 170 x 0.76 = 129 bpm
This shows that moderate-intensity physical activity for a 50-
year-old person will require that the heart rate remains between
109 and 129 bpm during physical activity.
For vigorous-intensity physical activity

• your target heart rate should be between 77% and 93% of


your maximum heart rate. To figure out this range, follow the
same formula used above, except change “64 and 76%” to
“77 and 93%”. For example, for a 35-year-old person, the
estimated maximum age-related heart rate would be
calculated as 220 – 35 years = 185 beats per minute (bpm).
The 77% and 93% levels would be:
•  77% level: 185 x 0.77 = 142 bpm, and
•  93% level: 185 x 0.93 = 172 bpm
This shows that vigorous-intensity physical activity for a 35-
year-old person will require that the heart rate remains
between 142 and 172 bpm during physical activity.
Short Quiz 15 items
Performance Task

Perform 3-5 mins Zumba dance

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