This document provides information about fitness and training. It discusses keeping stress levels steady and calculating target heart rates for low and high intensity exercise. It notes that one should feel more tired after high intensity training and that regular exercise helps the body adapt so the heart rate is lowest during the third week of training. The document also contains a table comparing correct and incorrect form for running.

3. 3Material AICLE. 1º de ESO: Fitness (Solucionario)
Solucionario
TRAINING
FITNESS

4. 4 Material AICLE. 1º de ESO: Fitness (Solucionario)
SHEET 2
SHEET 5
SHEET 6
REMEMBER!!
• Try to keep your stress level steady. Can you tell me what colour it is? Green
• Can you remember your pulse rate in low intensity exercises?
MCF 65%_________(MULTIPLY YOUR M.C.F X 0.65)
M.C.F= 220- Age=220-12=208 208 X0.65(M.C.F 65%)=124
• Can you repeat this continuous training for about 5 minutes another day with your pulse rate for high intensity
exercises (faster)? Are you more tired?
Yes, I am. MCF 85%_________(MULTIPLY YOUR M.C.F X 0.85)
• Is this true? “The harder we exercise, the faster our heart beats”
•Which week is your pulse rate lowest?
3rd week
•Why?
Because my body adapt to training. The exercise makes my body change
Looking ahead Head
Looking on the
ground
Upright Body inclination
Upright and
slightly learning forward
Support metatarsus Leg contact
No support
metatarsus
Knee of the free leg is
at hip height
Free leg
Knee of the free
leg is below hip height
Keeping the arms and
at right angle
Elbows angulation
Keeping the arms
and at close angle
Extension ankle -
knee-hip (Tamden)
Knees
No extension ankle -
knee-hip (No Tamden)
More extension Ankles Less extension