Pulse Counting – There are two locations to take our pulses during class:
Radial – On the wrist, below the thumb.
Carotid – On the neck, behind and beside the adams apple.
Take the pulse count with one finger, not the thumb as the thumb has it’s own pulse.
In this class we will take the pulse count for ten seconds and multiply that number by six to get your one-minute pulse count, or beats per minute. (The pulse is counted for 10 seconds and not a whole minute because your pulse rate may slow down during the minute; 10 seconds is a more accurate measure.)
Maximum Heart Rate: The highest rate at which your heart can beat per minute.
Maximum Heart Rate = 220 minus your age.
Example: 220 – 15 = 205
So, a 15 year old’s Maximum Heart Rate would be 205 beats per minute.
Target Heart Rate: The rate at which your heart should be beating in order to derive aerobic benefit from exercise.
Target Heart Rate Zone: 60 to 80 percent of your Maximum Heart Rate.
Example: The Target Heart Rate Zone for a 15 year old is:
205 x .6 (times 60%) = 123 beats per minute
205 x .8 (times 80%) = 164 beats per minute
The Target Heart Rate Zone (THRZ) for a 15 year old = 123 to 164 beats per minute.
The FIT Principal: The three components of a cardiovascular workout are:
Frequency, Intensity, and Time.
Frequency – The number of times per week you should exercise. (A minimum of 3 times an optimum of daily.)
Intensity – Reaching the target heart rate zone. three times per week,
Time – A minimum of 20 minutes or more.
Aerobic Exercise – Long lasting exercise done with consumption of oxygen. During aerobic exercise your heart rate will be in your target heart rate zone (60% to 80% of your maximum heart rate) and will stay in that zone for 20 minutes or more.
Anaerobic Exercise – Short, powerful exercise done without muscular consumption of oxygen. During anaerobic exercise your heart rate may be above 85% of your maximum heart rate, but it will not stay in the target zone for 20 minutes.
Muscular Strength – The amount of force produce with a single muscular contraction. Having muscular strength helps to decrease injuries and improve physical condition. Muscular strength is trained for by using heavy weights and low repetitions.
Muscular Endurance – The capacity of a muscle or group of muscles to continue to contract over a long period of time. Muscular endurance helps you to resist muscle fatigue in athletics as well as every day life. Muscular endurance is trained for by using light or no weights and high repetitions.
Cardiorespiratory Endurance – The capacity of the heart and lungs to supply the body with oxygen during exercise.
Flexibility – The range of motion of a joint. This is influenced by the bones and muscles surrounding the joint.
Body Composition – The combination of lean body mass (muscle and bone) and the fat that makes up your body weight. Body fat percentage is the best way to determine whether you are overweight. Body fat percentage for men should be no higher than fifteen percent and for women it should be no higher than twenty-two percent.
The following stretches will be done at the beginning of each class, following resting heart rates.
All stretches should be held for 10 seconds or more.
Ideally you should perform each stretch 3 – 5 times, with each successive stretch going a little farther.
Never hold your breath while stretching, breath normally.
Never stretch beyond the point of pain. If a stretch hurts, release it.
Remember stretching after a work out is even more effective because the muscles are warm and pliable. This will also help reduce muscle soreness after a good work out.