Course Lessons - Physical Education for Body, Mind and Spirit

Information Sheet 6.4Being FitCardiorespiratoryfitnessIntensity How fast you walk/run or how hard youwork. Intensity can be determined by your targetheart rate. To get the most out of physical activityyour target heart rate zone should bebetween 60-80% of your maximum heartrate. Average target heart rate for teenagers is120-160 beats per minute. New and beginning exercisers should staynear that low end of the range.Muscular enduranceThe ability of the heart and lungs to supplyoxygen to our muscles during continous physicalactivity. Aerobic activities include walking, running, bicycling,skateboarding, tennis Helps in preventing heart disease and obesity.Frequency & Time (Duration) How often and how long you are active. Moderate to vigorous activity 30 minutes aday. Small amounts (5-10 minutes) throughoutthe day.Muscular strengthThe ability of the muscle to sustainactivity or continue to performwork. Necessary for everyday tasks. Key to success in sports. Raking leaves, carrying a backpack, running. Weight bearing activities, such as running,help in preventing osteoporosis.FlexibilityThe maximum force muscles putout when they contract. Needed for all movements. Muscles support and protect joints andinternal organs. Can be increased through physical activity. Anaerobic exercise is strenuous exercise overshort periods of time that targets specificmuscle groups. Includes weight lifting, sprinting, sit-ups.The range of motion of joints and muscles. Increased by activities that extend the range of motion of joints and muscles. Stretching exercises, touching toes, torso twists.Remember: FITT= frequency, intensity, time and type of activity. Start slowly and build upover time. Pushing too hard too soon often results in injuries.Nutrition and Physical Activity for Lifelong Health Lesson Six • 75ETR Associates© ETR HealthSmart High School