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HOPE 1 summary
01
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These exercises are
especially good for your heart, which in turn is good for your whole body! It includes activities
that keep your heart beating faster for at least 20 minutes straight, like walking, running,
bicycling, cross country skiing, and swimming
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This doesn’t
necessarily mean you are going to look like a big bodybuilder, but it does mean you’ll be
stronger and healthier
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Bone-strengthening Activities
Bone-strengthening activities involve movements, like jumping, that produce a force on the
bones
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Balance and Stretching Activities
Balance and stretching activities enhance physical stability and flexibility
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They include activities like stretching, dancing, yoga, and martial arts
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Leisure
Often, lifestyle activities like cleaning, gardening, or walking the dog can be considered
moderate to vigorous if they raise your heart rate higher than your resting rate for more than
20 minutes
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You can select leisure
activities like biking, horseback riding, and playing tennis
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All are a great way to
balance your fitness routine
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Some sports
require expensive memberships and equipment; others require no equipment at all
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Limitations
If you have an injury, illness, or physical disability, you may not be able to participate in some
activities
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A medical or health professional can help by making recommendations for activities
that best suit your needs
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If you live in a hot
climate, you might not be able to ice skate to meet your exercise goals
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This may mean that you need to join a gym, get
creative, or adjust your activities with the seasons
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If you choose to play a team sport like soccer, during the off-season you might want to try
another sport or participate in an individual aerobic activity
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02 Safety
Safety Tips Routine physical checkup
Get a checkup before starting a new fitness routine
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Your shoes should also be comfortable and provide you with good foot and ankle
support
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Regular activity also helps reduce your risk of injury from overuse
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Start with 10- to
15-minute physical activity breaks in your daily routine, and slowly increase the time as you
become more active
Warm-Up and Cool Down
Warming up properly raises your heart rate in a gradual way and ensures your body is ready to
handle the stress of physical exercise, while cooling down helps bring your heart rate back
down, relaxes your muscles, and helps you recover after an intense workout
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A cool down can include a brisk walk and stretching the major
muscle groups of your body for about five to 10 minutes
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Be sure to
stop exercising if you feel any of these symptoms
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Learn the Right Technique
Using the correct form when doing any movement will help prevent injury
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Make Good Choices
It is important to make smart choices about when, where, and how you will be active
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Always Follow the Rules
Most rules, policies, and laws are there to reduce activity-related injuries, so be sure to follow
them
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Safe Gear
Be sure you have the proper protective gear that you need for your activity and that you're
using it properly
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Stay Hydrated
Drink water before, during, and after exercise
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Facts~
•Each year more than a half a million people are treated in the hospital emergency room with injuries received
while riding a bicycle
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•67,000 bicyclists are seen and treated for head injuries that may have prevented by wearing a well-fitting, safe
bicycle helmet
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•75% of all bicycle fatalities involved a collision with an automobile
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•Hot weather causes your body to sweat more than normal
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•Wear light-colored clothing made of breathable fabric to help you stay cooler
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•Find a shady area and take frequent breaks to avoid overheating
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Be sure to take breaks and stay hydrated
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04 goals
MAD Goal: Measurable, Attainable, and Deadline-driven
Goals:
Physical
Physical goals involve areas of physical health and fitness
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Physical health is more than just exercise; these goals can also include
other areas of physical health, including nutrition plans and scheduling a dental cleaning or an
appointment with your doctor
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This may include setting
goals for finding healthy ways to handle stress, journaling, or other habits to help deal with
difficult situations, or seeking out a mentor with whom you can turn to for advice
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This can include
setting goals regarding healthy relationships, joining a club or team, dealing with conflict,
working alongside peers and superiors in a workplace, or any other specific goals regarding
your social interactions
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This can mean setting specific goals
about your grades, but it can also involve things like getting to school on time, working on
college applications, your attitude with teachers and classmates, or anything else that applies
to your personal struggles and achievements in school
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06 Cardiorespritory fitness
Your heart needs to be strong enough to continually deliver blood through the 60,000 miles of
blood vessels in your body
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Muscles use oxygen for energy production, producing carbon, dioxide in the process
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That’s why u breathe heavier and
heart beats faster when u exercise
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It is a muscle so the more you exercise it
the stronger it is
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Includes short

down glucose as an energy

and intensive activities that can be performed in

source
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be preformed longer than
2 minutes
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Mix
training and jogging in the same workout
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Strengthens heart
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(walking, dancing,
rowing, swimming, spin class, elliptical,
Bpm: 78 rest
Radial artery- wrist

carotid pulse – outer edge of your trachea

Besides taking your pulse, there are other ways to monitor your heart rate:
~Treadmills and other cardio machines often have built-in heart rate monitors that use sensors
on the handle or side rail of the machine to measure your pulse
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~Chest straps can work in coordination with a wrist monitor to measure your heart rate and
keep track of your THRz
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Target Heart Rate formulas

1
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220- age = MHR
2
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This gives your Heart Rate Reserve
(HRmax Reserve)
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To get the lower end of your target heart rate (50%), multiply your Heart Rate Reserve by
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(HRmax Reserve × 0
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To get the higher end of your target heart rate zone (85%), multiply your Heart Rate Reserve
from step 2 by 0
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(HRmax Reserve × 0
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At age 10, average target
heart rate zone is 115 to 178 beats per minute
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After exercise, your heart rate should go back down
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•Five minutes after you stop exercising, your heart rate should be 120 beats per minute or less
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01
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Specificity can be applied to parts of your body (like arm or leg strength) and areas of fitness
(like cardio endurance or flexibility)
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Attempting too much activity before you're physically ready can lead to injury
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That's why it's important to plan
short-term goals, build on your accomplishments, and make slow and steady progress each
week
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Exercising at a higher level forces the muscles and systems in your body to eventually adapt
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Your muscles’
cells will also develop additional mitochondria, helping them provide more power in the future
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Have you ever taken a break from your exercise
routine, only to return and find you had difficulty reaching the same performance level? That is
the principle of reversibility at work
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To sum it up, "use it or lose it
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If all you ever do is jog, you should add some other activities to your routine
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Recurring, repetitive motions can
sometimes lead to overuse injuries
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A safe frequency for most
activities is three to five days a week, allowing the body time to undergo a process of rebuilding
and repairing
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Intensity is a measure of the amount of work your body does during an activity
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High intensity
workouts keep you breathing heavier, working harder, and sweating more than low intensity
workouts
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Time refers to the length, or duration, of the exercise
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Certain stretches or weight training sets and
reps might only take a minute or so, but cardiorespiratory activities should take more time
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As you continue training, you’ll find that you can
keep up for 30 minutes, then 40 minutes, and eventually the whole thing
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If you are

trying to improve your cardiovascular health, you would choose an aerobic activity like jogging
or swimming
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01
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Improved
blood flow helps the body's chemical processes function more efficiently
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Focus on activities that keep you in your target heart rate zone for at least 20 minutes straight,
like jogging, swimming, cycling, and aerobics
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Muscle Fitness
Strength training improves muscle function and endurance
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Focus on activities that build strong muscles, like push-ups, pull-ups, gymnastics, and weight
lifting
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Muscle Fitness
Strength training improves muscle function and endurance
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Focus on activities that build strong muscles, like push-ups, pull-ups, gymnastics, and weight
lifting
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Flexibility
Stretching is an important addition to any fitness routine because it improves your range of
motion, which can improve athletic performance and reduce your chance of sitting out because
of injury
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Focus on
stretching exercises such as toe touches or shoulder stretches, and participate in yoga or
gymnastics to lengthen muscles
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A healthy body fat percentage
helps reduce the strain on muscles, joints, and the cardiovascular system
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A person who is underweight can still have an unhealthy fat-to-lean ratio if their
muscle levels are low
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Frequency
Participating in a given activity will vary based on the activity type and demand on the body
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This allows the targeted body systems to
rest and recover between moderate to intense workouts
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Intensity
The intensity needed will depend on the activity as well as your personal fitness level
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When it comes to flexibility and strength training, start with less demanding activities and
monitor how your muscles feel
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Time
The time needed for an activity depends on the health-related fitness component targeted
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Strength training occurs in
multiple reps of short bursts of power
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Type
The activity you choose should depend on the health-related component you are aiming to
improve
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Often times, you will benefit by using a combination of activities
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