The document provides information on target heart rate, heart rate reserve, calorie expenditure calculations, and the benefits of exercise. It discusses that warm-ups should come before stretching to properly warm the muscles and reduce injury risk. The types of stretching are identified as dynamic or static. Questions are included to check preparation and understanding.

3. CHECKING OF PREPARATION
•ANSWER THE QUESTIONS IN THE MENTI.COM ( SCAN
THE QR CODE OR GO TO THE LINK IN THE CHAT BOX)
•HTTPS://WWW.MENTI.COM/AETJFWMG2M

6. Men and women age 4-34 yrs old
ASTRAND formula
216.6- ( 0.84x age)
Eg: 17 years old
216.6 -(14.28)
Hrmax= 202.32

7. TARGET HEART RATE THR
204 15 YRS
MHR 204 BPM
THR= MHR X PERCENTAGE
80% 163.2
60% 122.4 BPM
40% 81.6 BPM
HEART RATE RESERVE
MHR-TESTING HR
204 MHR-120= 84 BPM

8. FORMUla: weight in lbs x TIME X activity
130lb x 1 X 4.2=546 kcal =273
110.23=462 kcal 231
154 x 1 x4.2 =646.8 kcal
420 kcal
3500 kcal .5
Plateau

11. 1. IMPROVED
RESPIRATION

12. 2. IMPROVED CARDIAC
OUTPUT

13. 3. IMPROVED
VASCULAR SYSTEM

14. 4. INCREASED
MUSCULAR STRENGTH
AND ENDURANCE

15. 5. INCREASED BONE
DENSITY

16. 6. IMPROVED
FLEXIBILITY

17. 7. BOWEL FUNCTION
EXERCISE HELPS TO STIMULATE THE WAVELIKE
MOVEMENT IN THE BOWEL CALLED PERISTALSIS
PRESSURE CHANGES INSIDE THE BODY AS A RESULT
OF INCREASED BREATHING (OXYGEN), THE
NEIGHBORING MUSCULAR MOVEMENT INCREASED
GRAVITATIONAL PULL OF SOME ACTIVITIES , OR ANY
COMBINATION IN ADDITION TO HAVING ENOUGH
FIBER AND FLUID IN YOUR DIETARY INTAKE.
MOVEMENT WILL HELP YOUR ABILITY TO ELIMINATE.
REGULAR AND EASY ELIMINATION HELPS PREVENT
HEMORRHOIDS AND CONSTIPATION

18. 8. IMPROVES
SENSORY SKILL

19. 9. IMPROVED
PSYCHOLOGICAL
EFFECT

20. 10. SOCIAL
EXPERIENCES
DIRECT OR INDIRECT

21. 11. YOUR LOVED ONES
WILL LOVE YOU FOR IT

22. 12. YOU WILL FEEL
BETTER ABSOLUTELY

23. WHICH COMES FIRST?
•WARM UP OR STRETCHING? WHY?

24. WARM UP COMES FIRST!
• WARM MUSCLES MOVE EASIER AND WITH LESS RISK OF INJURY. STRETCHING COLD MUSCLES IS
DANGEROUS AND COUNTER PRODUCTIVE.
• THE INITIAL WARM UP WILL LOOSEN YOUR MUSCLES TO MAKE THEM MORE FLEXIBLE. IT WILL ALSO GET
YOUR BLOOD FLOWING AND ENLARGES YOUR BLOOD VESSELS. THIS HAS THE EFFECT OF BRINGING EXTRA
OXYGEN INTO YOUR MUSCLES, WHICH INCREASES THEIR POWER OUT-PUT. AND IT ALSO HELPS THE MOST
IMPORTANT MUSCLE IN YOUR WHOLE BODY, YOUR HEART, BY INFUSING IT WITH PLENTY OF OXYGEN AND
REDUCING HEART STRESS.

27. WHY STRETCH?
•STRETCHING KEEPS THE MUSCLES FLEXIBLE, STRONG, AND HEALTHY, AND
WE NEED THAT FLEXIBILITY TO MAINTAIN A RANGE OF MOTION IN THE
JOINTS. WITHOUT IT, THE MUSCLES SHORTEN AND BECOME TIGHT. THEN,
WHEN YOU CALL ON THE MUSCLES FOR ACTIVITY, THEY ARE WEAK AND
UNABLE TO EXTEND ALL THE WAY.

28. TYPES OF STRETCHING
•DYNAMIC “MOVING”
•STATIC “IN PLACE”

39. MY FITNESS PLAN

40. SURVEY SAYS!

41. •ANSWER THE QUESTIONS IN THE MENTI.COM ( SCAN
THE QR CODE OR GO TO THE LINK IN THE CHAT BOX)
•HTTPS://WWW.MENTI.COM/3XM4GBSW5F