Lecture Week 3 PE and Health Part III: The Heart Rate (Count for 10 seconds x 6)

1. Resting Heart Rate - heart rate at the rest that is best

Training Principles to Maintaining Health Related Fitness determined right after waking up in the morning

Part I: The FITT Principle 2. Theoretical Maximal Heart Rate (TMHR) - 220 beats
 Should be adopted in practical ways in planning for per minute, the highest number of beats that the human
one's fitness, making a nutrition plan or developing can attain
a stress management plan
 The foundation concept which will help in assessing 3. Personal Maximal Heart Rate (PMHR) - is computed by
one's physical activity to produce health related subtracting your age from theoretical maximum heart
fitness benefits rate
 Frequency
4. Target Heart Rate (THR)
 How often to do the activity
a. Moderate 40%-55% of PMHR
 Intensity
b. Vigorous 60%-80% of PMHR
 How hard are you working while
performing the activity
 Time
 How long you are doing the activity
 Type
 What type of activity are you doing

Part II: The Principles of Training

1. Principle of Overload
 The most basic principle of exercise
 States that the only way to gain health benefits
through physical activity involvement is to place a
higher demand (load) on the body to exert more
effort that it normally does.
 The added load increase the demand and the body
is forced to adapt to the increase demand

2. Principle of Progression
 Explains that the level of the intensity of your
activity should increase gradually
 When the body adapts an increased demand
(load/resistance), activity becomes easier to
perform

3. Principle of Specificity
 Explains that specific type of exercise brings out
specific benefits