F
What is Frequency?
How often an activity is performed
What is Intensity?
How hard an activity is performed each session
What is the first T stand for? The second?
T: Time
T: Type
What is the formula for MHR?
MHR = 220 - Age
What are the 5 Components of Fitness?
1. Flexibility
2. Muscular Strength
3. Cardiorespiratory
4. Body Composition
5. Muscular Endurance
Frequency = ____ / ____
Sessions/Week
What is Maximum Heart Rate (MHR)?
The highest number of times the heart can beat in 1 minute
Out of the 4 Stages of Exercise, which should last the longest?
Activity
What is the formula for THR?
THR = MHR x (percentage of intensity)
Name 3 of the 4 factors affecting MHR
1. Age
2. Nutrition
3. Activity Level
4. Lifestyle Choices
Sarah goes on a bike ride every two days for two hours to strengthen her legs. Sarah considers starting her week on Sundays. Her goal is to be in her Heart Health Zone during her ride. What is Sarah's frequency?
4 days / week
(Sunday, Tuesday, Thursday, Saturday)
Max participates in a karate class three days a week for 1 hour to strengthen his arms. Max considers starting his week on Mondays. His goal is to be in his Base Zone during his class. What is Max's intensity?
Base Zone
What is the recommended time for being active per day?
60 minutes
Between what percentages should your MHR be at to help improve cardiorespiratory endurance?
65% - 85%
What are the 2 ways to measure hard work?
1. Check heart rate (pulse)
2. Use a RPE scale
True or False: Your frequency per week can be higher than 7
True
True or False: Base is below Daily Activity on the "Activity Diamond"
False
What are the 4 stages of exercise?
1. Warm Up
2. Stretch
3. Activity
4. Cool-Down
Name 4 out of 5 sections on the "Activity Diamond"
1. Max
2. Heart Health
3. Base
4. Daily Activity
5. Media/Seat
How do you know how hard you should work? (2 answers)
1. Activity performed
2. F.I.T.T.ness Goal