Week #4 - Ch4 Physical Activity for Life

Monday: 2/27/12
HW Ch4 Health Inventory
Lesson 1: Physical Activity and your Health
Notes: Voc + Review questions (group disscusion and presentation in class).

Journal check #3 of J-7,8,9

Tuesday: 2/28/12
Lesson 2: Fitness and You

Vocbulary + figuring out BMI

English BMI Formula
BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703

* remember that 12 inches for every foot* convert first!
Example 5'2" is 12x 5'=60 + 2" overall is 62"
so if a person is (125 lbs/ 62"x62") x 703= 22.86

Calculate your Body Mass Index (BMI) Metric BMI Calculator
Height	ft in
Weight	lbs
Or use our BMI Chart to determine your Body Mass Index.

Body Mass Index (BMI) Calculator

Severe or "morbid" obesity is a chronic condition that is difficult to treat through dietary modification and exercise alone. Classifications of obesity are defined by your Body Mass Index (BMI). You are considered obese if you have a BMI of 30 or more. Severe obesity is defined as having a BMI of more than 35. Morbid obesity constitutes a BMI of 40 or more. To determine if someone is a candidate for surgery, we use a BMI greater than 35.

Your Pulse and Your Target Heart Rate

What is your pulse?Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body when you exercise).

Knowing how to take your pulse can help you evaluate your exercise program.

How to take your pulse1. Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe. (See the illustrations to the right.)

2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.

3. Use a watch with a second hand, or look at a clock with a second hand.

4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Check your pulse: _______________ x 6 = ________________
(beats in 10 seconds) (your pulse)

What is a normal pulse?
Age Group	Normal Heart Rate at Rest
Children (ages 6-15)	70-100 beats per minute
Adults (age 18 and over)	60-100 beats per minute

What is maximum heart rate?The maximum heart rate is the highest your pulse rate can get. To calculate your predicted maximum heart rate, use this formula:

220 - Your Age = Predicted Maximum Heart Rate

Example: a 40-year-old's predicted maximum heart rate is 180.

Your actual maximum heart rate can be determined by a graded exercise test.

http://www.exercise.com/tools/target-heart-rate-calculator

HW: Journal # 10 Cardio Test on pg 81 & 84 or use this target heart rate calculation

run or step to pick up your heart rate.... take the heart beats per min... like for 15 sec x 4 for one minute.
see if you were able to work up to your cardio rate to train yourself cardiovascularly.

Wednesday: 2/29/12 Leap year - once every four year!
Lesson STI: Presentation in the auditorium - get tested! (get Extra Credit when you share your result with Miss Wang!)  Take the TEST if you went to the Senior trip!
2nd and 7th period only - meet in Rm 348 for attendance then walk down with Miss Wang to the auditorium. 3rd period meet in Room 350 for computer lab time (working on your chapter presentation).

Thursday: 3/1/12
Lesson 3: Planning a Personal Activity Program
Do Now: voca.
aim: develop a personal fitness plan workout-plan-creators a FIT person = 72beats/min or lower

http://www.livestrong.com/article/129477-weight-loss-programs-teenagers/
notes: Review Q & A on pg 92
1) see pg 88
2) see pg 90 The basics of Physical Activity Program = Overload, Progression and Specificity
3) F = Frequency  I= Intensity   T= Time/duration  T= Type

HW: Journal 11- Establish a reasonable fitness goal. come up with a custom FITT exercise plan and state how this is a PREVENTIVE health care?

TFIG: 3/2/12
Lesson 4 + 5: Training and Safety for Physical Activities + Physical Activity Injuries
Do Now: Vocabulary
Notes:

Wrap up with Chapter Review

Journal 12: prepare a list of safety equipment needed for at least 3 activities you enjoy. If injury occurs talk about how R.I.C.E. can be applied to treat them.

Chapter 5 next!