PHYSICAL EDUCATION P1

LEADING
A HEALTHY
LIFESTYLE
Good nutrition and physical activity are important parts of
leading a healthy lifestyle. A good exercise plan can help you
to reach and maintain a healthy weight, reduce your risk of
chronic diseases, and promote your overall health.

HEART RATE (AT REST)

65 Beats Per Minute

(Execellent)

The Normal Heart beat of and adult at

rest should be Adults (age 18 and over)
60 – 100 beats per minute.

CHAIR SQUATS
2Sets of 30 Reps (Excellent)
Chair squats are a great way to build up
the strength in your leg muscles if
you're new to working out. The Chair
provides added support as you work
your glutes, hamstrings, and quads.
If you're new to doing squats, aim for 3
sets of 12-15 reps of at least one type of
squat. Practicing a few days a week is a
great place to start.

WAIST TO HIP RATIO

Waist - 32 - Standard for male

Hips - 37 - 1.0

According to the World Health

Organization (WHO), a healthy WHR is:
0.9 or less in men. 0.85 or less for
women.

A Beginner’s Guide to Working Out.

Regular exercise is one of the best things you can do for your health.
In fact, you’ll begin to see and feel the benefits consistent physical
activity can have on your body and well-being quickly.
However, working exercise into your routine takes a lot of
determination, and sticking to it in the long term requires discipline.

Sources:

www.healthline.com/nutrition/how-to-start-exercising
www.livelifewell.nsw.gov.au, www.betterhealth.vic.gov.au
 PHYSICAL EDUCATION P2

PLANKS

Poor
-1 minute
the plank targets almost every group of muscles
in our body. This means that adding planks to
your workout regimen will make your entire body
stronger. There’s more than that, though – planks
don’t just improve muscle mass. They improve
the strength of our skeletal system, they improve
our ability to focus and concentrate, and even
help us breathe properly.

3 MINUTE STEP TEST

Average
- 135 steps
The Step Test is designed to measure a
person's aerobic fitness. Participants step
up and down, on and off an aerobics- type
step for THREE minutes to increase heart
rate and to evaluate the heart's recovery
rate during the minute immediately
following the step test exercise.

TOUCH TOES
AVERAGE
Touching your toes
demonstrates flexibility in
your hamstrings, calves,
and lower back.

PUSH UPS
Average
- 45 push ups in a minute
Traditional pushups are beneficial for building upper
body strength. They work the triceps, pectoral
muscles, and shoulders. When done with proper form,
they can also strengthen the lower back and core by
engaging (pulling in) the abdominal muscles. Pushups
are a fast and effective exercise for building strength.

REACH BACK
GOOD
Reach Backs are a great exercise for improving
posture and rotation in your golf swing. They
accomplish this by working the muscles of the
upper back and the abdominal muscles.

Sources:
www.healthcorps.org/fitness-2017-05-plankexercises
www.healthline.com/health/fitness-exercise/pushups-everyday