SEVENTH GRADE COMMON ASSESSMENT
FITT TRAINING PRINCIPLES
Frequency
Intensity
Time
Type
a
z
Frequency
Definition: How often you exercise
Application of this principle:
Maximum cardiovascular benefits are achieved when you engage in exercise three to five times per week. You may gain additional benefits if you engage in an activity more frequently, but three to five times is the recommended range to improve general fitness.
Source: (http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/heart_rate_monitor_activities/cardiovascular_fitness/cardiovascular_fitness_activity_1.pdf)
Intensity
Definition: How hard you work within your target heart rate zone work during physical activity.
Application of this principle:
What is your age: _____
Calculate your MAXIMUM heart rate:
(220-age)
EXAMPLE for a student who is 13 years old: 220 – 13= 207 So 207 is your (MHR) maximum heart rate
Calculate your TARGET heart rate zone: = 60% - 80% of your Maximum Heart Rate
EXAMPLE for a student who is 13 years old
(MHR 220 - age) 207 – (60-80% of 207) = 124 / 60% to 165 / 80%
Target Heart Rate Zone (for a student who is 13 years old) : THR 124 - 165
Maximum Heart Rate = MHR
Target Heart Rate = THR
---------------------------------
How do you calculate your MHR?
MHR calculations 220-your age = MHR
-------------------------------------------------------
How do you calculate your Target Heart Rate Zone( THR )ZONE?
THR calculations
MHR * 60% = Low end of THR
MHR * 80% = High end of THR
MUST SHOW THIS ON TEST!
AGE 13 AGE 12
220-AGE =MHR 220- AGE = MHR
220-13= 207 220-12= 208
207 is my MHR 208 is my MHR
---------------------------------------------------------------------
LOW END OF THR ZONE CALCULATIONS
MHR * 60% = low end of THR ZONE
AGE 13 AGE 12
207 X .60 = 124.2 208 X .60 = 124.8
- - - - - - - - -- -- - - - - - - - - - - - - - - - - - - - -- - - - - - - - -- - - - - -
HIGH END Of THR ZONE CALCULATIONS
MHR * 80% = high end of THR ZONE
AGE 13 AGE 12
207 X .80 = 165.6 = Low END of THR Zone 208 X .80 = 166.4 = High End of THR Zone
------------------------------------------------------------------------------------------------------------------------------------
THR ZONE is 60% - 80% of Maximum Heart Rate
124 – 165 = THR ZONE 124 – 166 = THR ZONE is 60% - 80% of Maximum Heart Rate
AGE 13 AGE 12
Time
Definition: How long you exercise in your target heart rate zone.
Application: To achieve the greatest cardiovascular benefit, a workout should be at least 20 minutes of continuous aerobic activity per exercise session.
Type
Definition: activity you are doing during physical activity.
Application :
Swimming
Soccer
Running
Biking
etc.
z
Frequency
Definition: How often you exercise
Application of this principle:
Maximum cardiovascular benefits are achieved when you engage in exercise three to five times per week. You may gain additional benefits if you engage in an activity more frequently, but three to five times is the recommended range to improve general fitness.
Source: (http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/heart_rate_monitor_activities/cardiovascular_fitness/cardiovascular_fitness_activity_1.pdf)
Intensity
Definition: How hard you work within your target heart rate zone work during physical activity.
Application of this principle:
What is your age: _____
Calculate your MAXIMUM heart rate:
(220-age)
EXAMPLE for a student who is 13 years old: 220 – 13= 207 So 207 is your (MHR) maximum heart rate
Calculate your TARGET heart rate zone: = 60% - 80% of your Maximum Heart Rate
EXAMPLE for a student who is 13 years old
(MHR 220 - age) 207 – (60-80% of 207) = 124 / 60% to 165 / 80%
Target Heart Rate Zone (for a student who is 13 years old) : THR 124 - 165
Maximum Heart Rate = MHR
Target Heart Rate = THR
---------------------------------
How do you calculate your MHR?
MHR calculations 220-your age = MHR
-------------------------------------------------------
How do you calculate your Target Heart Rate Zone( THR )ZONE?
THR calculations
MHR * 60% = Low end of THR
MHR * 80% = High end of THR
MUST SHOW THIS ON TEST!
AGE 13 AGE 12
220-AGE =MHR 220- AGE = MHR
220-13= 207 220-12= 208
207 is my MHR 208 is my MHR
---------------------------------------------------------------------
LOW END OF THR ZONE CALCULATIONS
MHR * 60% = low end of THR ZONE
AGE 13 AGE 12
207 X .60 = 124.2 208 X .60 = 124.8
- - - - - - - - -- -- - - - - - - - - - - - - - - - - - - - -- - - - - - - - -- - - - - -
HIGH END Of THR ZONE CALCULATIONS
MHR * 80% = high end of THR ZONE
AGE 13 AGE 12
207 X .80 = 165.6 = Low END of THR Zone 208 X .80 = 166.4 = High End of THR Zone
------------------------------------------------------------------------------------------------------------------------------------
THR ZONE is 60% - 80% of Maximum Heart Rate
124 – 165 = THR ZONE 124 – 166 = THR ZONE is 60% - 80% of Maximum Heart Rate
AGE 13 AGE 12
Time
Definition: How long you exercise in your target heart rate zone.
Application: To achieve the greatest cardiovascular benefit, a workout should be at least 20 minutes of continuous aerobic activity per exercise session.
Type
Definition: activity you are doing during physical activity.
Application :
Swimming
Soccer
Running
Biking
etc.