week 4 career guidance pe and he ppt.pptx

ppt

1. Obstacle Drill: 30-second run through tires Heart Rate Before:  72 BPM (resting) Breathing Notes Before:  Breathing is regular and easy, breaths are shallow and quick. Heart Rate After:  128 BPM Breathing Notes After:  Breathing is labored, breaths are deep and rapid, slight wheezing. Time to Get Heart Rate Below 120 BPM:  1 minute 30 seconds

2. Obstacle Drill: Heart Rate Before:   Breathing Notes Before:   Heart Rate After:   Breathing Notes After: Time to Get Heart Rate Below 120 BPM:  

3. Activity Time Component of Skill- Related Fitness Heart Rate Before Heart Rate After Breathing Notes Time to Get Heart Rate Below 120 BPM Obstacle Drill (Run through tires plastic bottles or chairs) 30 seconds

4. Activity Time (seconds) Component of Skill- Related Fitness Heart Rate Before Heart Rate After Breathing Notes Time to Get Heart Rate Below 120 BPM 1.Weave Through Chairs Run as fast as you can weave through chairs. 30 seconds 2. Balance at Three Levels Use blocks or stairs. Balance with one leg Move to a low level and balance (10 seconds). Move to a medium level and balance (10 seconds). Move to a high level and balance (10 seconds). 30 seconds 3. Pick Me Up Place an object in front with 12 inches apart from your feet then stand in one leg and pick up the object. 30 seconds 4. Catch the Ball Throw a ball against the wall and move to catch the ball. If possible, use specially made ball that causes irregular bounce. 30 seconds 5. Tap Me Please Place any kind of ball on the 30 seconds

5. READING MATERIAL Physiological Indicators (Heart Rate, Rate of Perceived Exertion and Pacing) When you engage in physical activities for health and fitness improvements, you need to monitor the effort you are giving. This is because the effort in doing physical activities contributes to the achievement of your fitness goals. Physiological indicators are those signs that are physiologic in nature or have to do with bodily processes. These include heart rate, rate of perceived exertion (RPE), and pacing.

6. Heart Rate – also known as pulse rate. This is the number of times a person’s hear beats per minute. It indicates the effort your heart is doing based on the demands you place on your body. The more demanding your physical activity is, the faster the heart rate. Your resting heart rate is the heart pumping the lowest amount of blood you need because you’re not exercising. If you’re sitting or lying and you’re calm, relaxed and aren’t ill, your heart rate is normally between 60 (beats per minute) and 100 (beats per minute). How do I find my heart rate? Radial Pulse Carotid Pulse

7. A method in determining intensity is through the computation of the target heart rate using the Karvonen Equation. This equation is based on the heart rate at rest (HRR). Karvonen is a Finnish researcher who discovered that the heart rate (HR) during exercise must be raised by at least 60% difference between resting heart rate and maximum heart rate (MHR) to gain cardio respiratory fitness (Robbins, Powers and Burgess, 2002)

8. The normal resting heart rate is 72 bpm, while resting rates of 50 – 85 bpm are common, and that people with regular physical activity will have lower resting heart rates than people who do no regular physical activity. (Corbin, et al, 2004) To get the a Resting Heart Rate (RHR), it is recommended that an individual will take his / her heart rate for one minute as soon as he/she wakes up in the morning. This is the period where the individual is said to have had enough rest. To be more accurate, the RHR must be taken for 3 consecutive mornings where the average must be computed.

9. Example: Friday – 70 bpm Saturday – 75 bpm Sunday – 73 bpm 72.67

10. Therefore, the average RHR is 73 bpm. On the other hand, the Maximum Heart Rate (MHR) may be computed following the formula 220 minus age . Example: Age is 20 years old 220 – 20 = 200 bpm (MHR) Finally, the Target Heart Rate (THR) may be computed as follows: THR = MHR – RHR (intensity factor) + RHR, where MHR is the maximum heart rate, RHR is the resting heart rate, and intensity factor is the range from 60-80%.

11. Example: A 20 year old individual with RHR of 70 bpm MHR = 220 – 20 = 200 bpm THR at 60% 200 - 70 (0.60) + 70 = 148 bpm THR at 80% 200 – 70 (0.80) + 70 = 174 bpm

12. THR Range is 148 bpm – 174 bpm Rate of Perceived Exertion (RPE). This is an assessment of the intensity of exercise based on how you feel. It is basically a subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very hard) with 1 point increment in between. The target zone for aerobic activity is from 12-16.

13.   Ratings Perceived Exertion (RPE) Rating Description 6-7 Very, very light 8-9 Very light 10-11 Fairly light 12-13 Somewhat hard 14-15 Hard 16-17 Very hard 18-19 Very, very hard 20 Maximal Exertion   If you are engaged in physical activity, you rate your effort level based on how light or how hard you perceive it. A rating of 6 means that your effort level is “very, very light” while a rating of 18 means that your effort is more or less “very, very hard.” Think of each rating in the RPE as a reflection of your heart rate during the physical activity, that is, when multiplied by 10. This means that an RPE of 6 is about a heart rate of 60 while an RPE of 18 is about 180 beats per minute. Since an RPE of 6 means your heart rate is only at 60 beats per minute, your physical exertion is very minimal, while an RPE of 18 means that your heart is doing 180 beats per minute, pushing yourself to the limit.