Intensity: Intensity:

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Lee Blankenship
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1 NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for HIIT. *Include Type of workout, Time spent on workout, and the Intensity (%) of the workout. Steady-State Cardio HIIT Create a 5 minute warm-up that 40 students can follow. Draw the setup and explain how it will work. Formatting examples: Tabata (8x 20secs on / 10 secs off) or a variation (8x 20secs of exercise a / 20 secs of exercise b) 5x 1 minute exercises w/ 30 secs rest 6 minute AMRAP

2 Use the following steps to create a 6 week training program using the F.I.T.T. formula. Step 1: Set a Goal / Have a purpose Step 2: How much time do you have to work out and set a workout schedule (frequency) Step 3: Decide what specific types of exercise would be beneficial Step 4: Set up periodization Step 5: Determine daily time and show a progression in intensity in your programming MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Goal: Brainstorm Exercises/Activities:

3 Name: Teacher: Hour: 8 th Grade Fitness Unit Notes Hierarchy of Development F.I.T.T. Formula F - - How Often: Consider how much time you want to work out and what your workout schedule looks like. Muscles need a chance to recover but not too long off where they will lose any gains. How does a high frequency training program improve your growth? How can a low frequency training program impact your growth? Example: I.- - How Hard: The more work you do in a shorter time equals a higher intensity. Body doing more than it normally does. Intensity of your exercise should increase gradually. Which factor when changed will increase the intensity of a workout? T. - - How Long: Variables such as time, distance or sets and reps that can be changed at regular time intervals to prevent plateaus. (Progression) Example: T. - - What Kind: Specific type of exercise you do determines the specific benefits you receive. Consider your interests and when choosing exercises. Example:

4 is constantly varied functional movements performed at high intensity. : Varying your workout routines will help you prevents boredom, reduce the risk of injury prevent your body from getting comfortable and will force it to continue to get stronger and prevent plateaus. : These are the core movements of life. They move the largest loads the longest distances. Functional movements should be included in a training program because they better prepare you for daily tasks. : Intensity is essential for results and is measurable as work divided by time or power. The more work you do in less time, or the higher the power output, the more intense the effort. Why do we use a CrossFit approach to training in physical education classes? Exercise TIPS to consider for LIFE 1) Never a cold muscle 2) Exercising multiple muscle groups at once is more. 3) Provide typically every 4 th day or once a week 4) You can run every day but the needs to vary 5) Depending on the intensity, groups may need hours of recovery 6) After 72 hours or 3 days of no exercising you may some of your gained strength or endurance. Steady State Cardio vs High Intensity Interval Training (HIIT) What is Steady State Cardio? What is High Intensity Interval Training? List 3 health and fitness markers that improve from these types of exercise Benefits of Steady State Cardio: Improved blood pressure, metabolism and ability to relax, focus, and recover from stress Negatives of Steady State Cardio: Can be boring, won t help build strength or muscle, won t burn large amounts of fat Benefits of HIIT: More efficient at burning fat, improves ability to handle of other types of interval training, time efficient Negatives of HITT: Does not address the aerobic system, increased stress on nervous system # of Cycles Steady-State Cardio HIIT Length of Cycle (Time) Target Heart Rate Percent of Maximal Capacity

5 Heart Rate Training: The 5 Training Zones From warm-up to max, 5 training zones are identifiable in your workouts. This guide breaks down what they are and how to use them. Intervals are necessary for optimal performance and to decrease body fat. Your workout can and should vary; using these zones in different ways creates a responsive body that has endurance, speed, and vitality. High Intensity Interval Training, one of the most successful protocols for increasing power, speed, and endurance, uses Zone 1 for the warm up and then tends to go between Zone 4 or 5 for the work effort, and back to Zone 2 for recovery. For those training for a 5K (running) or a 10K (cycling) doing hard efforts in Zone 4 will help develop the muscle endurance required for better performance. Intervals, especially High Intensity Intervals, stress the body more than work in Zone 2 or 3 (steady state cardio). Therefore, it is recommended that interval training with that kind of intensity be performed 2 to 3 times per week with other training supplementing exercise sessions such as longer endurance training, strength training, core and functional training, and flexibility training. How to find your Heart Rate Reserve (HRR): Step 1: Estimate your maximal heart rate (MHR) Your Age: MHR = 220 age MHR = bpm Step 2: Take your resting heart rate. Resting Heart Rate (RHR) = bpm Step 3: Calculate Heart Rate Reserve (HRR) = MHR RHR HRR = (MHR) - (RHR) = beats Step 4: Find your zones. Depending on the workout, the zone you will target will change. Sprint days will target a different zone than long easy days. Training Intensity (TI) = HRR X % + RHR ZONE 1: ( (HRR) x.50) + (RHR) = BPM ( (HRR) x.60) + (RHR) = BPM ZONE 2: ( (HRR) x.60) + (RHR) = BPM ( (HRR) x.70) + (RHR) = BPM ZONE 3: ( (HRR) x.70) + (RHR) = BPM ( (HRR) x.80) + (RHR) = BPM ZONE 4: ( (HRR) x.80) + (RHR) = BPM ( (HRR) x.90) + (RHR) = BPM ZONE 5: ( (HRR) x.90) + (RHR) = BPM ( (HRR) x 1) + (RHR) = BPM Example Heart Rate Reserve Calculation: Max Heart Rate: 206 Resting Heart Rate: 60 Heart Rate Reserve: 146 Easy Run Target 65% of HRR: 146 x 0.65% = (resting heart rate) = 155 BPM target heart rate.

6 Zone 1: 50% - 60% of your HRR ( bpm - bpm) Zone 1 is used for warming up, cooling down, and active recovery (sport days in physical education). The purpose of active recovery is to allow the muscles to repair themselves and engage muscles that are tired or sore from a previous day s workout. Zone 1 is the place where you gently warm the muscles, elevate the heart rate, and prepare the body for the workout to come. You can easily talk, the body starts to perspire, and the effort is enough to feel like you are getting warm. Generally this is about 50-60% of your HRR. Zone 2: 60% - 70% of your HRR ( bpm - bpm) Zone 2 is often used for recovery during interval training. If you want a fresh effort for the next interval you want to reduce your heart rate to % of your max during recovery. Zone 3: 70% - 80% of your HRR ( bpm - bpm) In Zone 3 you can still speak in sentences, but speech becomes a little harder. You are perspiring slightly. This is your pace for long bouts of exercise (20 60 minutes) such as a long bike ride. Exercise in this zone still feels fun. Zone 3 is about 70-80% of your HRR. Zone 4: 80% - 90% of your HRR ( bpm - bpm) As work continues to increase, the body will perspire more as your core temperature rises from the additional work, your breathing rate and heart rate will increase in order to supply oxygen to muscles that are working hard. Your talk test will drop down to a couple of words per breath, and you will feel serious; you are working hard. Most people will drift back into Zone 3 if they do not stay focused in Zone 3. Use Zone 3 for efforts lasting minutes. Zone 3 is about 80-90%, maybe as high as 93% of HRR. Zone 5: 90% - 100% of your HRR ( bpm - bpm) Zone 5 in this guideline is the zone that can only be sustained for a longer anaerobic effort of 2-4 minutes, a little longer for elite athletes. As intensity increases, heart rate percent will edge up toward maximum. Maximum effort can only be maintained for seconds. You will be unable to speak and will be reaching maximal blood lactate levels: you will not be able to supply the amount of oxygen you need for the intensity of the work performed.

7 Types of HIIT Workouts A work-priority WOD, complete "as many rounds as possible" of a given exercise combination within a specified time frame. A series of exercises, usually high reps, complete one round for time. Two-element workouts. The athlete performs a specified or increasing amount of work at regular intervals on a running clock, usually at the top of each minute. Run, bike, swim, or rowing workouts in various formats such as time trials, sprints, and/or intervals. Max rounds in 20 minutes 12x Wall ball (20#/14#) 10x Deadlift (135#/95#) 7x Ring dips For time 60x Burpees 35x Push-ups 60x Box jumps 35x Push-ups 60x Squats 5 rounds 21x Overhead squats (95#/65#) 15x Pull-ups Every minute on the minute for 8 minutes 5x Back squat (275#/150#) 20x Push-ups For time Run 1 mile (Wear 10-20lb weighted vest) Workouts named in honor of fallen Military and Law Enforcement personnel. Nate (Max rounds in 20 minutes) 2x Muscle-ups 4x Handstand push-ups 8x KB swings (72#) Single or multiple exercises in the 8x [20 seconds of activity:10 seconds of rest] interval format. Three-element workouts. For max distance Row 8x[20:10] 5 rounds 35x Squats 15x GHD back extensions 7x Handstand push-ups

SHAW ACADEMY NOTES. Diploma in Health and Fitness

SHAW ACADEMY NOTES. Diploma in Health and Fitness SHAW ACADEMY NOTES Diploma in Health and Fitness Lesson 3 Cardiovascular Exercise (Steady State and Interval Training) Notes What is cardiovascular exercise? (Cardio) Cardiovascular exercise Any exercise