1. Pedometers
Lesson 10
Madison Block

2. DID ANYONE GO
OUT TO EAT LAST
WEEK?
WHAT DID YOU DO
FOR
HALLOWEEN???

4. How do I Wear it? How does
it work?
 How do I wear it?
 On your Waist
 Upright
 How does it work?
 Sensitive to step motion.
 (doesn’t register side to side motion, just up and down)

5. Average Daily Step
Calculation
 How would I calculate my average step count
per day?
 Add up all 7 days worth of steps and divide that number
by 7 days.
 Example: Mon,Tues, Wed,Thurs, Fri. You had: 6,000
steps each day, Sat. and Sun you had 10,000 steps each
day.
How many total steps do you have for the whole
week?
Now divide that number by 7 days. What is your
average steps per day?

6. F.I.T.T.
Frequency
Intensity
Type
Time

7. Finding your Target Heart Rate
Zone.
 Subtract your age from 220.
 Example: I’m 25 so 220-25 = 195
 Multiply the result by 0.5
 Example: 195 * 0.5 = 97.5 bpm
 This Total is your Low end of your target heart range
 Multiply the first result again but by 0.7
 Example: 195 * 0.7 = 136.5 bpm
 This total is your high end of your target heart range.
 EXAMPLE HEART RANGE IS: 97.5 bpm – 136.5 bpm

8. RPE Scale (Rate of Perceived
Exertion)
 This tool allows you to measure how hard you feel you are
working while performing physical activities.
 6 = Is a score that represents an activity that was very easy.
 20 = The hardest that you have every worked before.
 Your goal:
 12-16 is considered a good training range for making your heart
stronger.
 This number also represents 60 to 80 percent of your maximum
heart rate.

10. Ways to Increase your Step
Count
 At Home:
 Start a walking club, try to take half of your step goal by
noon, make an after-dinner walk a family tradtition, get up
and move around once every 30 minutes, walk around your
house during commercial breaks
 Out on the Town:
 Walk you grocery cart back to the store, walk, don’t drive
for trips less than one mile, avoid drive thrus (go inside
instead…i.e. at the bank, or pharmacy), try and take the
stairs instead of elevator or escalator
 At Work:
 Take several ten minute walks during the day, host
“walking” meetings, start a break time walking club, choose
the farthest entrance to your building, walk to a colleague's
office rather than calling or sending an email.

11. 100 Step Test
Let’s Go For A WALK!!! 

12. Things To Compare
A Lifestyle Day versus a
regular day.
A weekday versus a
weekend.

13. STEP CREDIT
 Walk A mile…
 How many steps did it take you?
 It takes about 20 minutes to walk a mile
 Take your step number and divide by 2.
 This is the number of steps equivalent to 10 minutes of
continuous activity (where you are not actually stepping
(riding a bike) or can’t wear your pedometer).