(4 points)
If you are 13 years old, which math problem would give you your maximum heart rate?
If you are 13 years old, what is your maximum heart rate?,
After finding your maximum heart rate, remember your target heart rate zone is 70-85%
of you maximum heart rate.
What would be the lower range or your target heart zone?
What would be the upper limit?
:: 193
:: 100
200 + 13
•: 176
:: 200 - 13
:: 207
:: 220 - 13
•: 220 + 13
:: 145
The math problem that would give you your maximum heart rate if you are 13 years old is 220 - 13.
Therefore, your maximum heart rate would be 207 beats per minute.
The lower range of your target heart rate zone would be 70% of your maximum heart rate:
0.7 x 207 = 145 beats per minute.
The upper limit of your target heart rate zone would be 85% of your maximum heart rate:
0.85 x 207 = 176 beats per minute.
Drag the exercise to the correct component of fitness box.
*Some exercises may fit in more than one box.
(11 points)
Cardiovascular
Muscular strength
Muscular
Flexibility
fitness
endurance
-
:: Sit ups
:: Running
:: Push ups
:: Doing 3 sets of 15 reps of bicep curls with moderate weights
:: Cycling
•: Pilates
•: Yoga
:: Bench press with heavy weights
:: Swimming
Cardiovascular fitness:
- Running
- Cycling
- Swimming
Muscular strength:
- Bench press with heavy weights
- Push ups
Muscular endurance:
- Doing 3 sets of 15 reps of bicep curls with moderate weights
- Sit ups
Flexibility:
- Pilates
- Yoga
When implementing the principles of training; Overload, Progression, and Specificity, using F.I.T.T. is a practical way to apply these principles.
Match the exercise with the appropriate application of the F.I.T.T. principles:
(8 points)
Frequency
Intensity
Time
Type
:: Practicing yoga for flexibility and relaxation.
:: Performing specific exercises targeting weak muscle groups.
:: Switching from low to high-intensity intervals during interval training.
•: Adjusting resistance levels on a stationary bike to maintain a challenging workout.
:: Holding yoga poses for 1 minute each to improve flexibility and endurance.
:: Doing cardiovascular exercises three times per week.
Increasing the duration of a workout session from 30 to 45 minutes gradually over a
few weeks.
：
：
Doing resistance training exercises three times per week to increase muscle strength.
Frequency:
- Doing cardiovascular exercises three times per week.
- Doing resistance training exercises three times per week to increase muscle strength.
Intensity:
- Adjusting resistance levels on a stationary bike to maintain a challenging workout.
- Switching from low to high-intensity intervals during interval training.
Time:
- Holding yoga poses for 1 minute each to improve flexibility and endurance.
- Increasing the duration of a workout session from 30 to 45 minutes gradually over a few weeks.
Type:
- Practicing yoga for flexibility and relaxation.
- Performing specific exercises targeting weak muscle groups.