PE 101 REVIEW
8 Traits of Good Sportsmanship
5 Fitness Components
Measuring Exercise Intensity using HR and RPE
Today’s focus- Classifying exercise as either Aerobic
and Anaerobic
Future Focus- Benefits of Exercise
EXERCISE
INTENSITY
I am sure
breathing hard, this
workout is
tough...should I make
it harder?
WHAT IS EXERCISE
INTENSITY?
HOW HARD YOU ARE WORKING OUT
Walking
(low intensity)
Running
(medium intensity)
Race Pace Sprint
(high intensity)
WHY DO I NEED TO LEARN
ABOUT INTENSITY?
6th Grade Physical Education Standards
Help you train smarter
Better manage your workouts (learn to back off or
push)
You will learn about the concepts of aerobic,
anaerobic, heart rate and RPE
FOR EXAMPLE...
When you run the 2 mile run, if you don’t know
how to manage your intensity, you will go too hard,
hurt, then walk then go hard again, walk and not
finish the run BUT...
If you are good at managing your intensity, you will
know how to pace yourself so that you don’t run
too hard, but never have to walk and stop
WHAT ARE WAYS TO
CHANGE INTENSITY?
Go faster
Go slower or hold positions
Add weight
Use equipment
Add hills
Add jumping
Can you think of other ways?
HOW CAN I CHANGE INTENSITY
FOR INDIVIDUAL ACTIVITIES?
HOW CAN YOU INCREASE INTENSITY FOR JUMP ROPING?
HOW CAN YOU INCREASE INTENSITY WHILE RUNNING?
HOW CAN YOU INCREASE INTENSITY WHILE DOING
PUSH-UPS?
ALMOST ANY ACTIVITY YOU DO YOU CAN MAKE IT MORE
OR LESS CHALLENGING BY VARYING THE INTENSITY...
HOW DO YOU
CLASSIFY INTENSITY?
AEROBIC (low to moderate)
OR
ANAEROBIC (high to max)
HOW DO YOU
MEASURE INTENSITY?
HEART RATE
OR
RATE OF PERCEIVED EXERTION SCALE
(RPE SCALE)
LET’S BREAK DOWN
AEROBIC VS. ANAEROBIC
When you exercise, you are either in an AEROBIC
state or ANAEROBIC state...what is the difference?
Use your note taking sheet to fill in the different
areas related to each state
WHAT IS AEROBIC
TRAINING?
Exercising at a low to moderate intensity where your
body uses Oxygen to produce energy.
Aerobic is often times classified as “with oxygen”
AEROBIC TRAINING
CHARACTERISTICS
Zone 2/Low Zone 3 Heart Rate Zones
RPE of 2-6
Consistent, controlled breathing
Feel minimal to no burn in muscles
Simple exercises performed for long periods of time
20 minutes or more
These characteristics are dependent on your
conditioning/fitness levels
AEROBIC TRAINING
BENEFITS
Strengthen and enlarge the heart muscle
Improve blood circulation
Reduce blood pressure
Increase red blood cells, transport O2 easier
Burns body fat & build lean muscle
More efficient in long endurance activities
Improves academic performance b/c of increased
blood flow
AEROBIC TRAINING
RISKS/DRAWBACKS
Muscular strength is neglected, particularly upper
body
Tendinitis and overuse injuries
Building speed/power is neglected
Less calorie burn post-workout
AEROBIC ACTIVITIES
Running
Swimming
Cycling
Cross Country Skiing
Hiking
Jump Rope
Any activity you can do at a moderate intensity
(Target Heart Rate Zone) for 20 mins or more
F.I.T. FORMULA
FOR AEROBIC ACTIVITIES
FREQUENCY: 3-5 days/week
INTENSITY: Zone 2/Zone 3 depending on
fitness level
TIME: 30+ minutes
WHAT IS ANAEROBIC
TRAINING?
Exercising at a high to very high intensities where
your body can’t use Oxygen to produce energy
Anaerobic is often classified as “without oxygen”
ANAEROBIC TRAINING
CHARACTERISTICS
High Zone 3/Zone 4
RPE of 7-10
Difficult breathing- gasping for air
Feel alot of burn- very uncomfortable
Complex movements, short bursts of time
2 minutes or less (Zone 3)
10-30 seconds (Zone 4)
These characteristics are dependent on your
conditioning/fitness levels
ANEROBIC TRAINING
BENEFITS
Improve muscular strength
Increased muscle mass
Improve speed and explosiveness
Burn high calories in short period of time
Increase metabolism
High post-workout calorie burn
ANAEROBIC TRAINING
RISKS/DRAWBACKS
Can’t workout for long periods of time
High risk of injuries (pulls, tears, sprains)
Very uncomfortable, hard to motivate
Body isn’t trained for long endurance activities
ANAEROBIC ACTIVITIES
Sprinting (any type of sport)
Weight Lifting
Plyometrics movements (jumping)
Any explosive, quick movement
Any activity that can be done for very short periods
of time (2 mins less) at very high intensities
F.I.T. FORMULA
FOR ANAEROBIC ACTIVITIES
FREQUENCY: 1-2 days/week
INTENSITY: Zone 3/4 depending on fitness level
and goals
TIME: short bursts or include in circuits
FINAL THOUGHTS...
THE BEST WAY TO “MIX” BOTH AEROBIC AND
ANAEROBIC TRAINING IS TO DO “INTERVAL”
TRAINING WHERE YOU ADD HIGH INTENSITY
INTERVAL ANAEROBIC EXERCISES (LIKE
SPRINTING, JUMPING) INTO AN AEROBIC
WORKOUT
QUICK QUIZ...
If I am in my high end of Zone 3 or Zone 4, I am...
If I go for a 30 minute swim, I am.....
If I feel like my workout is an RPE of 4, I am.....
If I can’t suck in enough Oxygen I am.....
If I am running with my friend and we can talk the entire time, I am....
If I risk pulling or tearing something, I am....
If I feel a lot of Lactic Acid (burning) in my muscles, I am....
If is Oxygen if freely flowing all throughout my body while I exercise, I am....
If I decide to lift weights, I am.....