Health Related Fitness Intensity- refers to the intensity of exercise undertaken or how hard
What is Recreation? you exercise
Anything that is stimulating and rejuvenating for an Time- refers to the time you spend exercising or how long you
individual. Some people enjoy nature hikes, others are mountain exercise.
climbing. The idea behind these activities is to expand the mind and Type- refers to the type of exercise undertaken or what kind of
body in a positive and healthy way. exercise you do.
Recreation To know if the amount of effort exerted during physical activity will
It relaxes your mind and body be beneficial to you, the FITT formula should be kept in mind.
It relieves your day-to-day tension
For example, you are used to a leisurely walk for 20 minutes from
Universal need of man
your home to school and from school back home, from Monday to
OUTDOOR RECREATION
Friday.
It refers to recreation engaged in out of doors, most commonly in
Applying the frequency, intensity, time and type formula would
natural settings. Outdoor recreation is a broad concept that
entail adjustments in your physical activity for it to become more
encompasses a varying range of activities and landscapes.
than your usual practice, such as increasing the intensity of your
Outdoor recreation is typically pursued for purposes of physical
pace to moderate or vigorous and decreasing the amount of time to
exercise, general wellbeing, spiritual renewal, and an opportunity to
do it.
partake in nature whilst doing so.
Changing from your “usual” to “more than your usual” activity
What are the two types of recreational activities?
does not necessarily mean changing everything in the FITT
Active Recreation
formula. Frequency can be retained while the intensity is elevated;
-refers to the structured individual or team activity that requires
or both can be slightly adjusted but the time is increased; or type is
the use of special facilities, courses, fields, or equipment.
changed to a more challenging one. Remember, changing your
Passive Recreation
FITT formula should be done gradually to give your body time to
-refers to recreational activities that do not require prepared
adjust to the demands you place on it.
facilities like sports field or pavilions. Passive recreational activities
When your body is challenged to do more than what it is used to,
place minimal stress on a site’s resources as a result, they can provide
changes in your body will start to occur. If the physical activity is
ecosystem service benefits and are highly compatible with natural
too easy for your body, changes, if any, would be minimal. Hence,
resources protection.
your body should be challenged and more effort should be exerted.
TYPES OF RECREATIONAL ACTIVITIES
1. PHYSICAL Moderate to Vigorous Physical Activity (MVPA)in Recreation
2. SOCIAL Moderate to Vigorous Physical Activity (MVPA)
3. CULTURAL Moderate-intensity physical activity is done when a person’s target
4. INTELLECTUAL
heart rate is 50% to 70% of his/her maximum heart rate. This
Health Related Fitness Components
maximum heart rate (MHR) is based on the person’s age. An estimate
Cardiovascular Endurance
of a person’s heart rate can be obtained by subtracting the person’s age
is the body’s ability to deliver oxygen to muscles while they are
from 220.
working. Essentially, it is the heart and lungs delivering energy to a
Example: For a 50-year-old person, the maximum
body in motion without undue fatigue.
age-related heart rate would be calculated as 220-50 (age)= 170 beats
Muscular Endurance
per minute (bpm)
is the ability of a muscle or group of muscles to sustain repeated
50% level: 170 x 0.50= 85 bpm, and
contractions against a resistance for an extended period of time.
70% level: 170 x 0.70= 119 bpm
Muscular Strength
is the highest amount of effort exerted by the muscles of the body to
220-your age = ___ bpm
overcome the most resistance in a single effort.
50% level ___ x 0.50 = ___
Flexibility
70% level ___ x 0.70 = ___
the range of motion of your joints or the ability of your joints
Vigorous-intensity physical activity is done when a person’s target
to move freely. It also refers to the mobility of your muscles, which
heart rate is 70% to 85% of his/her maximum heart rate.
allows for more movement around the joints.
Body Composition
Example: For a 35-year-old person, the maximum age-related heart
is a special term used in physical fitness that measures the
rate would be calculated as 220- 35 (age)= 185 beats per minute
percentage of fat, muscle, water and bone found in the human body.
(bpm).
FITT Principle
70% level:185 x 0.70= 130 bpm, and
The FITT Principle is a great way of monitoring your exercise
85% level; 185 x 0.85= 157 bpm
program.
Frequency- refers to the frequency of exercise undertaken or how
often you exercise
PHYSIOLOGICAL INDICATORS ASSOCIATED
WITH MVPA
LESSON 4 Your MHR is the highest rate at which your heart can
HEART RATE pump.
• A person’s heart rate (or pulse) refers to the
number of times their heart beats per minute.
• Our heart rates (HR) vary tremendously depending
on the different demands placed upon it.
• (Virtual Heart App)
PULSE SITES
What are my target and maximum heart rates?
Place your pointing and middle finger on your side
wrist Your target heart rate is the ideal range to keep your heart
in during moderate-intensity physical activity (like a brisk
Resting Heart Rate (RHR)
walk). This amount of intensity is ideal because it’s high
Your RHR is the number of heart beats per minute enough that it’s good for your heart but not so high that
during inactivity — such as when you’re relaxing on the you strain yourself.
couch.
Target Heart Rate
A normal resting heart rate can range anywhere from 40
Is the number of heart beats in each amount oftime in
to 100 beats per minute (bpm). A chart relating resting
order to reach the level of exertion necessaryfor
heart rate and fitness level. As can be seen on this chart,
cardiovascular fitness
your resting heart rate can vary with your fitness level and
with age — the fitter you are generally the lower the
resting heart rate.
HEART RATE RESERVE
You can use your HRR to calculate your TRR for
exercising at different intensities.
This is due to the heart getting bigger and stronger with
exercise and getting more efficient at pumping blood
around the body - so at rest more blood can be pumped
around with each beat, therefore less beats per minute are
required. (The best time to take your RHR is first thing in
the morning when you wake up.
How do you calculate your HEART RATE
Maximum Heart Rate RESERVE? The heart rate reserve formula
Calculation of Maximum Heart Rate is maximum heart rate minus resting heart rate.
The easiest and best-known method to calculate your Another name for the heart rate reserve formula is the
maximum heart rate (MHR) is to use the formula Karvonen method. Maximum heart rate is 220 minus your
MHR = 220 – Age ages
