Bishop Kenny Naval Science One/Two Physical Fitness Part 1

1. UNIT 5 CHAPTER 1
Choosing the Right Exercise
Program for You
1

2. Introduction
What you eat and how you
exercise can directly affect
how you look and feel.
When it come to your
appearance, diet and
exercise help you maintain:
• Weight • Healthy hair
• Muscle tone • Healthy skin
2

3. Tone
A degree of tension or
firmness, as of muscle
3

4. HEALTH
Diet and exercise can
lower the risk of:
• Heart disease
• High blood pressure
• Depression
• Other health problems
Staying healthy and looking good =
following a balanced diet and
exercising regularly.
4

5. With the right outlook, everyone
can find an exercise program
they enjoy.
5

6. Exercise
• Good for you
• Can be fun
• Can help form friendships
• Will help you feel better about
yourself
• Improves your resistance to disease
• Relieves stress
Being fit improves your health mentally
and physically.
6

7. The degree of tension or firmness of a
muscle is known as its _______.
A. tone
B. strength
C. suppleness
D. density
7

8. Are you
physically fit?
When you are physically fit, your heart, blood
vessels, lungs, and muscles work together as
a team allowing you to breathe easily and
contract muscles in coordinated movement.
8

9. Your body is made for activity, and regular
exercise helps you gain or maintain physical
fitness.
Rest, sleep, and good nutrition are just as
important as a program of vigorous exercise
in developing fitness and a healthy lifestyle.
9

10. Components of Fitness
Each individual has their own potential for
fitness, but you can reach your own personal
best.
Four health-related components:
• Cardiorespiratory endurance
• Muscular strength and endurance
• Flexibility
10
• Body composition

11. 1. Cardiorespiratory Endurance
The ability of your heart,
blood vessels, and
lungs to distribute
nutrients and oxygen
and to remove wastes
• At rest—5 to 6 quarts per minute
(5.5 to 6.6 liters)
• Exercising—20 to 25 quarts per minute
(22 to 27 liters)
11

12. Good cardiorespiratory endurance—heart and
lungs function easily and recover quickly after
heavy exercise
Poor cardiorespiratory endurance—shortness
of breath and a very high heart rate after light
exercise
12

13. 2. Muscular Strength and Endurance
Strength: the capacity of
a muscle or a group of
muscles to exert or resist
a force
Endurance: the ability of
muscles to keep working
for an extended time
13

14. History
Connection
‘gymnasium’
comes from
the Greek
‘gymnasion’
meaning
“school”
Ancient Greeks placed great emphasis on
physical fitness.
Students received instruction on exercise
and sports.
14

15. 4. Flexibility
The ability to use a
muscle throughout its
entire range of motion
Stretching exercises can increase flexibility
and reduce risk of injury during exercise.
15

16. 5. Body Composition
The amount of body fat
compared to lean tissue,
such as bone and muscle
Excessive
body fat has
been linked
to harmful
health
conditions.
16

17. The efficient functioning of your heart,
lungs, and blood vessels as they
deliver nutrients and remove waste is
known as _______.
A. flexibility
B. muscular strength and
endurance
C. cardiorespiratory endurance
D. body composition
17

18. The amount of weight you can lift
measures your muscular _______.
A. endurance
B. strength
C. flexibility
D. composition
18

19. The Benefits of Exercise
What happens inside you when you enjoy
some form of exercise?
• Muscles contract and relax.
• Muscles use oxygen enriched nutrients.
• The heart beats faster.
• Breathing becomes rapid and deep.
• Blood flow increases.
• Blood pressure & body temperature rise.
• Sweating begins.
What is the benefit?
19

20. Some Benefits of Regular Exercise
Physical
Increases
• muscle strength and endurance
• efficiency of heart and lungs
• physical stamina
• bone strength
• flexibility
• resistance to muscle and bone injury
• resistance to disease
20

21. Physical
Improves posture and appearance
Reduces
• blood pressure
• risk of cardiovascular disease
Helps
• reduce body fat
• to control appetite
Aids digestion and helps prevent
constipation
21

22. Psychological and Social
Improves
• mental alertness
• self-image
• self-confidence
• quality of sleep
Increases
• ability to concentrate
• resistance to mental fatigue
• social involvement
Helps
• relieve stress and improve relaxation
• control anxiety and depression
22

23. The ancient Greek word
“gymnasion,” from which our word
“gymnasium” comes, means
_______.
A. exercise
B. strength
C. school
D. training
23

24. Physical Benefits
Blood circulates faster
during exercise.
Increased circulation is
why you feel refreshed
and energetic.
Regular exercise may
increase the number of
your capillaries.
24

25. An exercise
program:
• Increases cardiovascular endurance
• Can lower blood pressure and improve
lung function
• Can help prevent heart disease.
25

26. As you stretch your muscles, you
can improve your flexibility.
When you do endurance exercises
regularly, your muscles become
stronger and can work longer.
Regular exercise strengthens bones
which, along with strong muscles, are
less likely to be injured.
26

27. Exercise can improve or maintain body
composition.
A regular workout is important in
keeping body fat within standards.
Regular exercise is an important factor
in successful weight loss or
maintenance.
27

28. Psychological Benefits
People who exercise are likely to:
• Sleep better
• Feel more confident
• Focus more productively
• Increase creativity.
28

29. Exercise reduces emotional stress.
Simple stretching can help relax tense
muscles and allow better sleep.
If you are depressed, exercise can help
you feel better.
Many health professionals consider
exercise an important part of treatment
for depression.
29

30. Ever experience
exhilaration
following a hard
workout?
Think about
endorphins.
Endorphins help give a sense of satisfaction
and pleasure.
Vigorous exercise causes brain cells to
produce more endorphins.
30

31. Which one of these conditions is
NOT usually a result of regular
exercise?
A. Fewer capillaries
B. Stronger heart
C. Denser bones
D. Lower blood pressure
31

32. True or False: Regular exercise has
been linked to an increase in
creativity.
A. True
B. False
32

33. Types of Exercise
No single exercise
can maintain all four
components of
physical fitness.
Recreational activities
also provide excellent
33 exercise.

34. Exercise can be classified into
different types depending on what
the performance involves.
Among these are:
• Aerobic
• Anaerobic
• Isotonic
• Isometric
34
• Isokinetic

35. Aerobic
Allowing sufficient
amounts of oxygen to be
delivered to the muscles
Anaerobic
Working in the absence of
adequate amounts of oxygen
being delivered to the muscles
35

36. Isotonic
Building muscle strength
using resistance with
joint movement
Isometric
Building muscle strength
using resistance without joint
movement
36

37. Isokinetic
Exercise in which muscles
contract, but very little body
movement takes place
37

38. Exercise that permits sufficient
amounts of oxygen to be delivered
to the muscles is _______.
A. isometric
B. isotonic
C. aerobic
D. anaerobic
38

39. Aerobic Exercise
• Nonstop, repetitive,
strenuous physical
exercise that raises
the breathing and
heart rates
• Improves blood and
oxygen flow to vital
organs as well as
lung capacity
39

40. Frequent, regular, ongoing aerobic
exercises (lasting at least 20 minutes)
improve cardiovascular endurance.
Aerobic exercises:
• are especially important for
circulatory and respiratory health.
• do not always improve muscular
strength.
• generally improve muscular
endurance.
40

41. Anaerobic Exercise
• Works the muscles
intensely in fast
bursts of movement
and does not require
as much oxygen
• Requires bursts of
power, energy, and
the ability to
maneuver quickly
41

42. An overall 20 minute weight lifting
exercise only achieves anaerobic levels
when the lifter actually lifts the weight.
Anaerobic exercises:
• are intense physical activities that
last from a few seconds to minutes.
• usually improve flexibility, strength,
and sometimes speed.
• are designed to develop specific
skills.
42

43. Isotonic, Isometric, Isokinetic
Exercise
• Firms and tones
muscles and builds
muscle strength
• Works against
resistance to build
muscle strength
• Can increase strength
and endurance of
specific muscles
43

44. Isometric exercise builds muscle strength
by using resistance without joint
movement—hand pulls.
Isotonic exercise builds muscle strength
by using resistance with joint
movement—curls.
Isokinetic exercise builds muscle
strength by using resistance through a
range of muscles—special machinery.
44

45. What is the common goal of
isotonic, isometric, and isokinetic
exercise?
A. Improving flexibility
B. Building cardiovascular
endurance
C. Toning and building muscles
D. Increasing oxygen supply to
cells
45

46. Defining Your Goals
• Increased stamina
• Trimmer body
• Better coordination
• Feeling more alert
• Stronger muscles
• Improved cardiovascular endurance
46
• Combination

47. Your exercise and fitness program
should be fun.
Choose activities you will look forward
to.
Combine exercise with social activities.
Expand on activities already a part of
your life.
47

48. Weekly Exercise Program
Sunday Wednesday
• 20-minute slow run • Walk to school
• 2 flights of stairs 3 • Gym class
times • 40-minutes/basketball
Monday Thursday
• 20-minute brisk walk • 20-minute walk to school
• Gym class • Basketball game
• 20-minute walk home Friday
Tuesday • Gym class
• Walk to school • 30-minute aerobics class
• 30-minute swim • 20-minute walk home
• Walk home Saturday
• 40-minutes/rake leaves
• 20-minute slow run
48

49. Youth Fitness Fact Sheet
• Youth fitness has not improved in the last
10 years.
• 50% of girls (6-17) and 30% of boys (6-12)
cannot run a mile in under 10 minutes.
• 55% of girls (6-17) and 25% of boys (6-12)
cannot do a pull-up.
• Boys generally perform better than girls
except in flexibility.
• Girls’ scores increase until 14 then plateau
and decrease (except flexibility).
49

50. Youth Fitness Fact Sheet
• American children have become fatter
since 1950.
• 40% of children age 5-8 show one heart
disease risk factor
• obesity (overweight)
• elevated cholesterol
• high blood pressure.
• Only 36% of schoolchildren (grades 5-12)
are enrolled in physical education with an
average of 3.6 gym classes per week.
50

51. Obesity
Overweight to the point of
injuring health
51

52. Which of the following statements
regarding youth fitness is accurate?
A. In fitness tests, girls are usually more
flexible than boys.
B. Youth fitness in the US has
drastically improved in the last 10
years.
C. American children became fatter from
1950 to 1990 but then grew slimmer
because of health trends.
D. Twenty-five percent of children ages
5-8 have at least one heart disease
52
risk factor.

53. The FIT Principle
Exercise effectiveness depends on:
• How often (frequency) F
• How hard (intensity) I
• How long (time) T
you exercise.
To achieve fitness, you need to meet
the minimum standards for each FIT
factor.
53

54. Frequency of Exercise
To stay physically fit, exercise three or
more times per week.
If your exercise is moderate, four times
a week is effective for cardiovascular
endurance and weight loss.
If your exercise is vigorous, do not
exercise more than five times a week.
54

55. Whatever your
goal, spread your
exercise out over
the week.
Inactivity during the week does not prepare
you for intense weekend workouts.
Weekend only athletes are more prone to
injuries.
55

56. Intensity of Exercise
If your goal is
cardiovascular
endurance, you
must work your
systems intensely
through aerobic
exercise.
The intensity is indicated by the number of
heart beats per minute. The more intense the
exercise, the faster the heart rate.
56

57. Maximum heart rate—heart’s top speed
when exercised to exhaustion.
For teenagers, it is about 200 bpm.
Target heart rate—maintained during
exercise; approximate heart rate needed to
benefit from aerobic workout.
Depends on age, fitness level, resting heart
rate, and maximum heart rate.
Expressed as a range for example 145-170
bpm.
57

58. During exercise, check your heart rate
regularly to stay within your target range.
Stop exercising, count your pulse for 6
58
seconds, and multiply by 10.

59. The “talk test” is an easy way to check
exercise intensity.
If you are breathless and cannot talk, the
exercise level is too intense.
If you are able to sing while exercising, the
exercise level is too moderate.
If you are able to talk comfortably while
exercising, intensity is at the proper level.
59

60. Exercise Time
Time spent exercising affects your fitness
level.
Start with about 10-15 minutes.
Increase gradually by up to 10% a week.
Once established, maintain 20-30 minutes
of vigorous exercise for greater fitness.
60

61. Goal—cardiovascular improvement—
exercise vigorously for 20-30 minutes
within target heart rate.
Goal—reduce body fat—exercise
moderately for 30 minutes minimum
(about 60% of maximum heart rate).
Moderate level of exercise uses body fat
as energy.
Vigorous level of exercise uses body’s
glucose as energy.
61

62. In the FIT principle of exercise, what
does the “F” stand for?
A. Fortify
B. Fast
C. Force
D. Frequency
62

63. In the FIT principle of exercise, what
does the “I” stand for?
A. Intensity
B. Interest
C. Interval
D. Increase
63

64. In the FIT principle of exercise, what
does the “T” stand for?
A. Tempo
B. Time
C. Try
D. Test
64

65. Phases of Exercise
A warm up should precede a workout
followed by a cool down. Skipping them
does not always cause injury, but
including them is safer and healthier.
65

66. Warming Up and Stretching
Warm up with a 5-
10 minute period
of mild exercise
before vigorous
exercise.
• Body temperature rises.
• Heart rate increases.
• Blood flow to muscles increases.
• Muscles become more elastic.
66

67. Some suggest going through the same
motions as the planned exercise when
warming up.
If you do so, exercise the motions at a
slower pace.
For example, if the exercise is running,
start out by walking and gradually
increase the speed until you are running
at the intended exercise pace.
67

68. Warm up should
include 5-10
minutes of
stretching to
increase flexibility.
Know your limits; don’t overstretch your
ligaments and joints. Stretching should be
a constant even pull on both sides of the
body to feel tension.
Do not bounce.
68

69. If you select muscle strengthening
exercises, do them on alternate days.
Muscles need a full day of recovery.
During the exercise, plan on short sets
followed by rest periods for the muscles
to recover between sets.
69

70. Warming up before exercising
results in all of the following
physical conditions except which
one?
A. Body temperature rises.
B. Muscles grow tenser.
C. Blood flow to muscles increases.
D. Heart rate picks up.
70

71. The Workout
The goal of the Workout Phase is to improve
one or more components of physical fitness.
You may include cardiovascular endurance or
strength endurance, for example.
You may select both on alternate sessions.
If you select both for the same session, do the
cardiovascular exercises first.
71

72. Checking Your Progress
Seeing your progress
can be rewarding.
Wait 3-4 weeks
before retesting, but for most
exercise programs, you will notice
changes within 12 weeks.
72

73. Cooling Down and Stretching
A slow warm-up period brings you safely
from minimal to maximal activity. The cool-
down is a period of milder exercise that
allows your body and your heart rate to
return slowly and safely to their resting
states. Your cool-down should be at least as
long as your warm-up. If you stop exercising
abruptly, blood can collect in the muscles
you were using.
73

74. When this happens, blood may not return
fast enough to your heart and brain. As a
result, you may become dizzy and faint.
Walking is a common method of cooling
down.
Stretching after your cool-down loosens
muscles that have tightened from exercise
and prevents muscle and joint soreness.
Spend at least five minutes repeating the
stretches you did before your workout.
74

75. Your Resting Heart Rate
A person with average
cardiovascular fitness has
a resting heart rate of 72-
84 bpm.
Girls/women generally
have higher rates than
boys/men.
Below 72 in either sex indicates a good
fitness level. Top conditioned young
athletes may be as low as 40 bpm.
75

76. Your Changing Shape
If one of your goals is to lose body fat,
combine exercise with changes in eating
habits. However, you may actually gain
some weight; muscle is heavier than fat.
76

77. Despite possible
weight gain, you
will have a
trimmer body.
To see if you are loosing body fat, measure
and track the circumference of your upper
arm every 3-4 weeks.
77

78. Keep track of your progress by recording
results on a chart to compare data.
Progress Record
Week Weight Upper Arm Resting Appetite Sleep
Measure Heart Pattern
0
3
6
9
78

79. Without a proper cool down period,
your blood may collect in _______,
resulting in dizziness.
A. your brain
B. the organs in your chest
C. your extremities
D. the muscles you were using
79

80. In both girls and boys, a heart rate
below _______ beats per minute
reflects that their fitness level is
good.
A. 40
B. 58
C. 72
D. 80
80

81. A Safe Workout
Anyone who
exercises faces
the risk of injury.
Some may be
unavoidable, but
most can be
prevented by
common sense.
81

82. Equipping for Safety
You do not need expensive
equipment to be safe.
You may only need
sneakers.
Choose the right equipment
for your exercise.
82

83. Clothes should be
comfortable,
unrestrictive, and
allow the body to
cool.
Avoid clothing that
can trip you or get
caught in your
equipment. Wear long
sleeves and pants
where scrapes can
occur.
83

84. To protect your feet, footwear must:
• Fit properly
• Be in good condition
• Provide support and protection.
You probably do not need to buy highly
specialized, expensive, athletic footwear.
If your main activities are walking and
bicycling, you do not need professional
runner’s shoes.
84

85. Protective gear is
designed to
prevent injuries
in contact sports.
Many sports use
hard-shell
helmets to
protect the head
from blows.
85

86. You should
regard a helmet
as standard
equipment for
any wheeled
sport also.
Knee and
elbow pads
are important
equipment for
skate
boarders and
skaters.
86

87. Which of these suggestions for
workout gear and clothing is NOT
recommended?
A. Fabric should allow the body to cool
through the evaporation of sweat.
B. Clothing should be loose-fitting and
baggy to allow for movement.
C. A helmet is necessary for any activity
involving wheeled equipment.
D. Footwear does not have to be
expensive but should fit well and give
support.
87

88. Fluids and Food
Your body can require water even when
you are not thirsty.
If you exercise more than 45 minutes,
take in fluids as you exercise, especially
in hot weather.
Have a cup of fluid a few minutes before
exercising and every 15 minutes during
exercise.
88

89. The food you eat provides the
energy you need for exercising.
89

90. Avoiding Overexertion
Signals you have overworked
your body:
• Unusually tired during/after exercise
• Nausea or vomiting
• Muscle or joint pains that stay
If you experience any of these symptoms:
• Cut back on intensity and length
• Stick to consistent exercise schedule
• Keep your exercise within your level.
90

91. Weather Considerations
Make sure your clothing is appropriate for
the weather. You should feel slightly cool
before exercising.
On warm, sunny days, wear light-colored
clothing and dress lightly.
The lighter or more sun-sensitive your
skin, the more sunscreen you need.
91

92. Exercise Myths and Facts
1. MYTH: “No pain, no gain.”; exercise to the point of feeling
pain is the only way to improve your abilities.
FACT: Pain is a danger signal, a signal that you are
causing harm. Sharp or sudden pain should be a signal to
stop.
2. MYTH: Sit-ups and other abdominal exercises will
decrease fat in the stomach area.
FACT: You cannot “spot reduce” or lose fat just in one
area.
3. MYTH: Drinking fluids before exercising can cause
stomach cramps.
FACT: Plain water will not cause cramps. Without
adequate water, you can become dehydrated, which can
lead to muscle cramps and other more serious problems.
92

93. Exercise Myths and Facts
4. MYTH: Being thin is a sign of fitness.
FACT: Thin people who do not exercise are likely to have
poor heart, lung, and muscular fitness. Cardiovascular
fitness is a better indication of overall fitness than your
appearance.
5. MYTH: If women lift weights, they will develop muscles.
FACT: Women usually have less muscle tissue and more
fat tissue than men. They also have a balance of
hormones that is different from men and that prevents
the development of large muscle mass.
6. MYTH: Exercise is unsafe for older people.
FACT: The health of elderly people can benefit greatly
from moderate exercise.
93

94. When it is cold, clothing should protect
from frostbite.
Cover your head and hands.
You may need a sweat suit, but don’t
overdo the thickness of clothing.
Layers of clothing are better because
you can remove layers to regulate body
heat.
94

95. During exercise in warm weather,
you should drink a cup of water
every _______ minutes.
A. 15
B. 20
C. 30
D. 45
95

96. Choosing the Right Exercise Program
Base your exercise program on your
current fitness, interests, needs, and
abilities.
Make sure your new activity does not
put you at risk, then get help from an
exercise specialist to select the best
exercises for you.
Specific pointers can make the activities
safer and more effective.
96

97. Your exercise program should have
three parts:
• Warm-up
• Conditioning
• Cool-down
97

98. The warm-up period :
• Allows for a slow increase in heart
rate
• Sends extra blood through muscles to
warm them.
For 5-7 minutes, include:
• Slow walking
• Mild stretching
• Calisthenics.
98

99. Calisthenics
Light gymnastic exercise
designed to promote good
health by developing strength
and grace
99

100. The conditioning period (generally 20
minutes) brings on cardiorespiratory
endurance and/or muscle strengthening
endurance.
Push your body to normal limits, then a
little beyond. As you strengthen, your
normal limits will change.
Weight training:
• For bulk—add weight.
• For strength—add reps.
• Give muscles a day off between
100
workouts.

101. Cardiorespiratory
Of or relating to the heart
and respiratory system
101

102. Weekly Physical Fitness Training Program
Monday Tuesday Wednesday Thursday Friday
Warm-up/ Warm-up/ Warm-up/ Warm-up/ Warm-up/
Stretching Stretching Stretching Stretching Stretching
Strength Aerobics Strength Assessment
Training Conditioning Training of goal
Measurement
Running Running Unit fun run session
Cool-down/ Cool-down/ Cool-down/ Cool-down/
stretching stretching stretching stretching Cool-down/
stretching
Tuesdays and Thursdays—“recovery” days
102

103. Cool-down
period—4 to 6
minutes of slow
walking, easy
calisthenics, and
mild stretching.
Cool-down period allows your heart rate to
slow down, relaxes muscles, and cools the
body. Stretching muscles can relieve
cramps and soreness.
103

104. Which of the following statements is
an exercise myth?
A. Weightlifting will not cause
women to develop large
muscles.
B. Moderate exercise has excellent
health benefits for older people.
C. Being thin is an indication of
physical fitness.
D. Spot reduction, such as sit ups
to get rid of abdominal fat, does
not work.
104

105. Light, gymnastic-like exercises that
develop strength and grace are
known as _______.
A. calisthenics
B. interval training
C. low impact aerobics
D. isometrics
105

106. Weekly Physicalan Exercise Program
Sticking with Fitness Training Program
People know how important exercise is, but
Monday Tuesday Wednesday Thursday Friday
they have trouble staying with a program.
Warm-up/ Warm-up/ Warm-up/ Warm-up/ Warm-up/
Stretching Stretching Stretching Stretching Stretching
Tips to make it easier to keep your resolution
toStrength
become/remain fit:
Aerobics Strength Assessment
Training Conditioning Training of goal
• Think of fitness as part of a daily Measurement
routine.
Running Running Unit fun run session
• Set realistic and specific goals.
Cool-down/ Cool-down/ Cool-down/ Cool-down/
• Exercise at least three
stretching stretching stretching times a week.
stretching Cool-down/
stretching
• Keep track of your progress.
Tuesdays and Thursdays—“recovery” days
106

107. Weekly Physicalan Exercise Program
Sticking with Fitness Training Program
(continued)
Monday Tuesday Wednesday Thursday Friday
• Make the routineWarm-up/ personality.
Warm-up/ Warm-up/
fit your Warm-up/ Warm-up/
Stretching Stretching Stretching Stretching Stretching
• Choose a convenient place for exercise.
Strength Aerobics Strength Assessment
• Wear comfortable clothing and shoes.
Training Conditioning Training of goal
Measurement
• Stay positive and have fun. run
Running Running Unit fun session
Cool-down/ Cool-down/ Cool-down/ Cool-down/
Caution: Before beginning any exercise
stretching stretching stretching
Cool-down/ stretching
or diet program, have the approvalstretching
of
your physician.
Tuesdays and Thursdays—“recovery” days
107

108. Assessing Cardiovascular Fitness
and
Determining Target Heart Rate
During exercise, the heart and lungs must
supply more oxygen.
Rest
5 quarts/minute
Vigorous Exercise
20-25 quarts/minute
108

109. Your target heart rate is the rate you need to
maintain during exercise to improve your
cardiovascular fitness.
200
Heart Rate-Beats Per Minute
180 % of
Maximum
160 Heart Rate
140 85%-100%
120 65%-85%
100 50%-65%
80 50% or less
109 Age 20 25 30 35 40 45 50 55 60 65

110. To help you stick with your exercise
program, think of fitness as a
_______.
A. chore to get rid of early in the
day
B. part of your daily routine
C. way to get immediate results if
you push yourself to the limits
D. bonus that makes you feel good
when you have time in your week
to get to it
110

111. Test Your Cardiovascular Fitness
Before you do a test or start an exercise
program, have a physical exam,
including a check of your blood pressure
and resting heart rate.
Do not attempt a test if you have a
history of health problems.
111

112. Test your cardiovascular fitness by
walking/running for one mile as fast as
you can.
Have a partner use a watch with a second
hand to measure your time in minutes
and seconds.
112

113. Compare Your Results
to
Recommended Results
Compare your score to the table. Your time
should be no greater than the minimums.
Mile Walk/Run Times
In Minutes and Seconds
Age Girls Boys
14 10:30 7:45
15-18 10:30 7:30
113

114. Take Your Resting Pulse
and
Determine Your Target Heart Range
Determine your
resting heart rate
by counting your
pulse beats for
one minute.
114

115. Subtract your resting heart rate from 200,
your approximate maximum heart rate.
Multiply that figure by 0.6 and also by 0.8.
Approx MHR 200
-RHR -72
128 X 0.6 = 76.8
200
-72
128 X 0.8 = 102.4
115

116. Add your resting heart rate back into the two
numbers from the previous step. The two
new sums give you your target heart rate
range.
Approx MHR 200
-RHR -72
128 X 0.6 = 76.8 + 72 = 148.8
200
-72
128 X 0.8 = 102.4 + 72 = 174.4
116

117. Which one of these cardiovascular
fitness assessment steps contains an
error?
A. You run one mile as fast as you can.
B. Your partner records your time
using a watch with a second hand.
C. If you are 14 and your time is more
than 10:30 for girls or 7:45 for boys,
you are not at a good fitness level.
D. If you have to walk part of the mile,
you are automatically not at a good
fitness level.
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118. Choose an Appropriate
Cardiovascular Exercise Program
Ask your physical
education teacher to
help select
appropriate exercise
activities for you.
Start moderately,
and progress into
higher intensity
exercises.
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119. Do your exercises 3-4 times a week.
Take your pulse rate immediately to see
if you are staying within your target
heart range.
Your heart rate begins to slow
immediately after you stop exercising,
so count your pulses for only 6
seconds and then multiply by 10 to
account for 60 seconds worth of
pulses.
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120. After exercising regularly, retake the walk/run
one mile test to check your progress.
Apply the skill:
1. Do warm-up stretches; complete the timed
one mile walk/run; record the results.
2. Determine your target heart rate ranges.
3. After a physical checkup, design a
cardiovascular fitness program that will
improve your fitness level.
120

121. Fitness Throughout Life
One of the most important and challenging
things to do for yourself—start exercising
while you are young and continue for life.
Don’t be discouraged thinking it’s too
difficult or time consuming.
121

122. Many activities you already do may be some
form of fitness exercise and can be fun:
activities such as aerobic dance classes or
recreational dancing.
122

123. Fitness and Recreation
Do you:
• ride a bike with friends?
• take a brisk walk in the morning?
• jump and turn to fast music?
• get together with friends for a
• hike?
• basketball game?
• swim?
If so, you already participate in activities
that contribute to your physical fitness.
123

124. Fitness and Aging
Bodies undergo physical
changes as they age, but
that should not prevent
you from being
physically fit.
Even if started late, moderate exercise can
help reduce or eliminate many physical
problems associated with age.
124

125. Some older people think they
need to avoid exercise to avoid
injury. That is a mistake.
Exercised bones and muscles
stay stronger and can reduce the
risk of osteoporosis.
Older people who get little
exercise are less healthy than
those who remain active.
125

126. Moderation is especially important in a
fitness program for older adults.
Exercise issues for older people:
• Possible circulatory-system problems
• Lower target heart rate
• Need less stress on bones and muscles
However, with care and moderation, older
people can continue to benefit from regular
exercise.
126

127. Finding Ways to Get Fit
Still cannot plan and carry out a fitness
plan? Then increase your level of activity
by making a game of it.
• Bike or walk instead or riding.
• Use stairs instead of elevators.
• Pick up your walking pace or jog.
A little exercise is better than none, and
every little increase is beneficial.
127

128. True or False: Recreational activities
such as walking your dog, dancing,
and shooting baskets with friends
are important parts of a fitness
program.
A. True
B. False
128

129. Which of these statements about exercise and
aging is NOT accurate?
A. Older people must be careful when
exercising because it increases the risk of
osteoporosis, a condition when bones
become fragile.
B. Even when older people begin exercising
later in life, the effects of cardiovascular
disease and arthritis can be reduced.
C. The target heart rate decreases as people
become older, since they are more likely to
have circulatory-system problems.
D. Older people can keep bones and muscles
healthy through exercise, but they must
use more moderation and decrease
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exercise intensity.

130. Conclusion
Regular exercise is important in maintaining
your health; you feel better, look better, and
help fight disease.
Different exercise programs have different
benefits, but the important thing is to stay
active.
It is easy to get out of shape, so take the
stairs, bike, walk, or bowl. Turn off the TV
and have fun with your friends; it’s all a
benefit to you and your health.
130