Explain the importance of warming up and cooling down and predict how it will help you in the future. Do you believe that your diet is improving your overall health? Why or why not?
Which of the activities you have been doing are aerobic and why? Which are anaerobic and why?
How did you check the intensity level of your aerobic activity? What are some other ways to check your pulse?
What is your personal Target Heart Rate Zone? Show your calculations. Why is it important to keep your heart rate in your Target Heart Rate Zone?
You stopped swimming laps to take a 10-second quick count and counted 25 beats. Explain how to find your beats per minute.
Explain how you can change your workout routine using each of the SPORT and FITT principles.

1) Warming up before doing exercise can help prevent your muscles from pain and soreness, mostly because it stretches out the muscles before you do any exercises. Cooling down can help relax your muscles and body, if you don’t cool down you could make sore muscles more sore.

2) this part is your personal opinion.

3) This is for you to tell your teacher what you do that is Aerobic and which ones that you do are not Aerobic.

4) Explain how you figured out how intense your Aerobic exercise is, basically check your pulse. Tell them the other ways to check your pulse; there is a pulse on both sides of your face under your chin, on the front of your wrist, temple, behind the knee, and the tip of your foot.

5) What is the fastest/highest you want your heart rate to be? Give the calculations you made. It is important to keep your heart rate up because the faster your heart pumps the more your body works to move oxygen and your blood cells efficiently.

6) check your pulse at the wrist (take your pointer and index/middle finger placing it on your wrist on the side your thumb is) once you feel your pulse count how many times your heart beats for 15 seconds, write it down and multiply that number by four.
(Example: my current heart rate is 32 beats every 15 seconds, 32*4=128)
So if your heart beat is 25 beats every 10 seconds that means it’s 100 beats because 25*4=100

SPORT

S-Specificity:
Specific to person to sport.

P-Progression:
Progressing slowly to improve.

O-Overload:
More then you do normally do to build on your muscles.

R-Reversibility:
Injuries or if you stop training you have to start again at a different level.

T-Tedium:
Variety of exercises (mentally, not muscle memory)

FITT

F-Frequency:
how often you will exercise.

I-Intensity:
Amount of effort or work that needs to be invested in a specific exercise to ensure it’s intensity is hard enough to overload the body but not so difficult that it hurts you.

T-Type:
Kind of exercise you choose to do, if it’s Cardiovascular, Resistance Training, or a mix of both, what exercise(s) will you do to reach your goal.

T-Time:
Just how long each individual session should last, it varies on the intensity and type.

How they can help with changing a workout routine is, after a while of doing the same thing the same way with the same weights/setting go up one more, so if you started at 15lbs barbells go up to 20lbs barbells if you can. Use the new ones every day continuing your pattern but don’t do it for the same amount of time, if you were doing 60 mins with 15lbs barbells then go down to 30 mins with the 20lbs barbells, over time go up a few minutes.

Hope this helped, sorry it’s so long.

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