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Exercise and Fitness
Exercise and Fitness
Fi
t
1
PA
Patrick G. Darilag
PHYSIOLOGICAL
“ INDICATORS
( HEART RATE, RATE
OF PERCEIVED
EXERTION AND
PACING)
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FREQUENCY
It is The frequency of
exercise refers to
number of times a
physical activity is
done in each week.
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INTENSITY
The rate at which the
activity is performed is
called Intensity. It is also
referred to as the INTENSIT
magnitude of the effort Y
required to perform an
activity or exercise. 1. Light
2. Moderate
3. Vigorous
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Heart Rate
Example:
HRR = 195 – 75
HRR = 120
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3. Take 60% and 80% of the HRR
a. 60% x HRR = _________
b. 80% x HRR = _________
Example:
a. 60% x 120 = 72
b. 80% x 120 = 96
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4. Add each HRR to Resting Heart
Rate (RHR) to obtain the Target
Heart Rate (THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute
(RHR)
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Example:
a. 60% HRR 72 + 75
= 147 bpm
b. 80% HRR 96 + 75
= 171 bpm
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Therefore, your Target
Heart Rate (THR) is
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TYPE
The type of activity is
determined by following
the principle of progression
and specificity
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TYPE
Health Related Fitness
1. Cardiovascular Strength
2. Muscular Strength
3. Muscular Endurance
4. Body Composition
5. Flexibility 17
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Credits
● https://www.google.com/search?q=image+of+meditation+exercise&tbm=isch&v
ed=2ahUKEwjF49OvhMXrAhXPxIsBHePgC7MQ2-cCegQIABAA&oq=image+
of+meditation+exercise&gs_lcp=CgNpbWcQA1DdigRY1J8EYPGyBGgAcAB4
AIABWYgBpwaSAQIxMJgBAKABAaoBC2d3cy13aXotaW1nwAEB&sclient=
img&ei=H7ZMX4XYCc-Jr7wP48GvmAs&bih=608&biw=1366#imgrc=3Xz8Zy
VS9zjycM
● https://www.youtube.com/watch?v=wMFbBct
-p7c
● https://www.youtube.com/watch?v=QPfOZ0e
(Yoga Sound)
30xg
(Cardio Exercise)
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