FITNESS IS A LIFESTYLE

“Physical Education: Strong Bodies, Strong Brains”

-Read the Article-Answer the Questions on the Back of the Article

The Need For Fitness

Cardiovascular Risk Factors:Heart disease is the leading cause of death in the United States.

The U.S. is raked among the top 3 in the world for overweight/fat individuals.

There are over 1 million heart attacks each year.

The Need For Fitness• Youth participation in physical

education classes on a daily basis was very limited (31%).

• Only 47% of youth were physically active for at least 60 minutes per day on five or more of the past seven days.

The Need For Fitness• Michigan has the 10th highest

prevalence of obesity in the United States.

• In 2009, three out of every ten adults in Michigan were obese, while approximately 35% of adults were overweight.

• In 2018, Michigan is expected to spend $12.5 billion on obesity related health care costs if rates continue to increase at their current levels.

Unhealthy Behaviors

Bad habits such as:Physical

InactivityVideo games,

TV, Computers & Technology.

Fatty & Sugary Foods.

Enormous Food portions.

Unhealthy Behaviors Turn us into a

out of shape, lazy, over fat, unhealthy individual.

Which can lead to: heart disease, heart attacks & type II diabetes.

Making A Change…

We know that all of these unhealthy habits and negative effects are reversible with a lifestyle change.

We must keep in mind though, that most people cannot change overnight.

You must make a plan to gradually change & set realistic goals while having support to help motivate you.

Knowing Your Genetic Potential

Endomorph:Big boned, soft, round body. High percent of body fat.

Very hard to lose weight/fat.

Knowing Your Genetic Potential

MesomorphV or Square shaped body. Muscular characteristics. Low percent of body fat.

Easy to gain or lose weight.

Knowing Your Genetic Potential

Ectomorph:-Small frame, thin muscles, low percent of

body fat.-Hard to gain

weight.

Applying What You Know

Ectomorph’s must make sure that they increase their calorie intake as well as include a strength training routine to see an increase in muscle mass and body weight.

Endomorph’s must make sure they watch their calorie intake as well as get plenty of Aerobic Exercise & always incorporate a strength training routine.

Daily Review1. What is the leading cause of death in

the U.S.?-Heart Disease

2. What factors contribute to this?-Fatty/Sugary Processed Foods, Technology, Food Portions

3. What are the 3 body types-Endomorph, Mesomorph, & Ectomorph

4. Describe these three body types.

ARTICLE/KWL

“THE HIDDEN COST OF OBESITY”

“Exercise Can Help Reduce Stress”-Read the Article-Answer the Questions on the Back of the Article

FitnessFive Habits to Healthy Living:

Balanced daily nutrition, Aerobic/Anaerobic Exercise, Strength Training, Stress Management & Hydration.

What do you think your barriers are?

Lack of TimeIdentify time for physical

activity.Multitask: Incorporate

physical activity with daily tasks.

*What are some multitasking activities that involve physical activity?

Lack of Encouragement

Explain interest to family and friends. Tell them of your desire, and ask for support.

Invite friends and family to exercise with you.

Plan social activities involving exercise.

Embarrassed about Personal Appearance

Wear loose, comfortable clothing.

Exercise with supportive people.

Exercise in private first.

Lack of EnergySchedule activity

during energetic times in the day or week.

Give exercise a chance.

Exercise can give you more energy.

Not EnjoyableInvite someone to exercise with you.Join a class or group.Find fun activities like…

Lack of Self-MotivationSchedule activity Make an “Appointment”

Find a job that requires physical work.

Fear of Injury

Find an activity you feel confident and safe doing.

Minimal skill.Join a supervised

gym or class.Protective gear and

equipment.

Lack of Confidence

No new skill.Find someone to

teach you new skills.Take a class to teach

you new skills.Find outside

resources research it.Read Magazines,

Internet Exploring

Lack of a Safe Place

Select activities with minimal equipment.

Low cost options.Volunteer to do

household or gardening chores.

Find a group of friends to jog with. Safety in numbers.

Appeal of TechnologyExercise while you watch

TV.During Commercials or

Breaks.Exercise First then watch

TV.Set Limits of sitting

down activitiesUse sitting down

activities as a reward for exercising.

Inclement WeatherIndoor

activitiesHousehold

ChoresWinter

Sports

DAILY REVIEW1. The best way to change your body is

to make a plan for _________ change and set _______ goals.-Gradual/Realistic

2. What is the #1 barrier to exercise/activity?-Lack of Time

3. How do you overcome this?4. What are some other barriers to

fitness?

Barriers SurveyComplete the survey.Indicate which ones are Barriers that you

need to overcome. (Any Barrier with a score of 5 or above is one you need to focus on).

Finally, write a 1-2 sentence response for each Barrier stating a plan to overcome it.

BELL RINGER #3

“Three Things Every Exercise Program Should Have”

-Read the Article-Answer the Questions on the Back of the Article

5 Components Of Fitness

1. Aerobic Exercise2. Muscular Strength 3. Muscular Endurance4. Flexibility5. Body Composition

Program Design

To create an effective exercise routine you must then include the elements of:Frequency IntensityTime

F I T

Program Design

Frequency:Refers to the number of times per week an individual engages in exercise.

Program Design

Exercise must be performed on a regular basis to be beneficial and effective.

CONSISTENCY is the key to fitness!

Program Design

Intensity:Refers to how hard a person is working as they exercise.

Program Design

Time:Refers to the length of the exercise session.

DAILY REVIEW1. What are the 5 components of fitness?

-Aerobic/Anaerobic, Muscular Strength, Endurance, Flexibility, & Body Comp

2. What does each letter of the F I T acronym stand for?-Frequency-Intensity-Time

3. What are the 3 body types?-Endomorph-Mesomorph-Ectomorph

4. When looking to make a change in your body, you must set __________ goals-Realistic

BELL RINGER #4

“Warm Up to Workout”-Read the Article-Answer the Questions on the Back of the Article

Basic Training Principles

The Principle of Warm-up:A. Increases Body TemperatureB. Increasing Blood Flow & Lubrication to the joint.

C. Prepares muscles, tendons, and ligaments for stressful activity.

#1-Prevents Injury

#2-Improves performance

WARM-UP

Basic Training PrinciplesWarm-up consists of low intensity, total body

movements for 3-5 minutes. (Stretching is not Warming Up!!!)Rubber Band Example

When preparing for strength training, an individual should perform 1-2 warm-up sets (at 50% 1RM) at the beginning of their first exercise.

It is not necessary to perform warm-up sets from that point forward.

Example of a Dynamic Warm Up

Basic Training PrinciplesThe Principle of Cool-down:

Cool-down is essential for those activities that are strenuous and long.

Cool-down can enhance recovery by helping circulate lactic acid (waste products) into the blood system.

Stretching is a good Cool Down, it also helps to improve flexibility.

Basic Training Principles

Cooling Down consists of:

Easy Jogging, Walking, Biking.

Light Aerobic Activity.

Stretching Exercises.

Daily Review1. When static stretching you should hold the stretch for ___

seconds.-30

2. The purpose of the warm-up is to:-improve performance & prevent injury

3. What returns the body to its normal state and helps prevent soreness?-cool-down

4. An individual with a V-shape & low % bodyfat is a/an-Mesomorph

5. How hard you work out is called:-Intensity

6. A relaxed, held stretch with your attention focused on your muscle being stretched is:-Static

BELL RINGER #5

“High Intensity Interval Training”-Read the Article-Answer the Questions on the Back of the Article

Aerobic Exercise Aerobic exercise is

defined as continuous, rhythmic activity, using large muscle groups of the body performed at 60-85% of a persons maximum heart rate.

Aerobic Exercise trains the heart and uses oxygen.

Examples Of Aerobic ExerciseWalkingJoggingRunningJump Roping CyclingSwimmingDancing Roller Blade/Skating

Examples Of Aerobic ExerciseTreadmillPrecor Fitness Machine

Eliptical Fitness Machine

Cross Trainer Fitness

Exercise Bike

Examples Of Aerobic ExerciseTae BoAerobic DanceStep AerobicsWater AerobicsSpinningKick Boxing

Aerobic Exercise

Aerobic Exercise is the best way to keep your Heart Strong and it may also help you shed unwanted Body Fat!!

Program Design

The duration (length) of an aerobic training session should be at least 30 minutes.

Specific Goals For The Beginner

1. Frequency: 2-3 times per week; progressively increase frequency.

2. Intensity: Low (50% Max H.R); progressively build to greater intensity levels.

3. Time: A minimum of 20 min; progressively increase exercise time period.

Goals For The Advanced

1. Frequency: 4-5 times per week.

2. Intensity: High (65-85% Max Heart Rate)

3. Time: 45 minutes or more.

The Difference

AerobicUsing a lot of Oxygen.

Example: Running for 3 miles.

AnaerobicUsing the chemical Glucose (Sugar) in your body.

Example: Running a 40 yard Sprint!!!

TARGET HEART RATE LAB

-Finding your Training Heart RateNotebook, pg 81

Fitness Quiz #1Review

BELL RINGER #6

“Strength Training”-Read the Article-Answer the Questions on the Back of the Article

Strength TrainingRefers to:

Using a muscle or group of muscles to move a weight or resistance for a certain amount of time and repetition.

Which results in gains in strength & muscle size.

Strength Training

Important Note!!!!Strength Training is for Females.

A Female that strength trains will not get big.

Instead she will lose body fat and increase lean muscle.

Strength Training

Strength Training is for everyone. Children-bodyweight only

Post-Puberty Teens

FemalesPregnant-moderate intensity

Elderly

Strength Training provides many benefits such as:

Decrease of Injury Lower Back Problems

Improved Athletic Performance Increased Strength &

Endurance for Sport, Fitness, & Daily Activities

Increase in Lean Muscle MassIncrease in Bone Density

Helps Prevent Osteoporosis

Strength Training provides many benefits such as:

Higher Resting Metabolism Your Body Burns More Calories (Fat)

While You Rest.Improves focus and

concentration, which may result in better grades

Increased Self-Esteem

Getting To Know The Muscular System

In order to create a successful strength training routine, a person must know the basic muscle groups and how they work.

The Muscular System Pg 83 & 84

DAILY REVIEWWho should strength train?Why don’t females get big muscles? Can

they still get strong?What are 4 benefits of strength training?Why should we learn the muscular system?Why do we warm-up? Cool-down?What exercises do we do for warm-up? Cool-

down?

ARTICLE

“STRENGTH 101”

AND “HOW WOMEN

BUILD MUSCLE”

KWL

BELL RINGER #7

“Muscle Soreness”-Read the Article-Answer the Questions on the Back of the Article

Types of Muscle Contractions

Isotonic- Contraction of the muscle with movement of the joints.

Example- Push Up Isometric- Contraction of the muscle without movement of the joints.

Example- Wall Sit

Knowing The Difference

Muscular StrengthA person will increase their strength to push or pull a resistance as well as increase their muscle size.

Rep Range: 6-12 reps

Muscular EnduranceA person will increase their ability to repeat a muscle contraction for a long period of time.

Rep Range: Repetitions Above 12.

Muscular Strength Example

Hammer Bench PressThe person is

pushing a resistance for 6-12 repetitions.

This person will increase his strength and muscle size in his pectoralis major, deltoids, and triceps.

Muscular Endurance Example

Push UpThe person is

pushing his body weight for 25 repetitions.

This person will increase his ability to repeat a muscular contraction in his chest, shoulder and triceps.

What is a Repetition?

Pushing or Pulling a resistance.1 Positive Phase + 1 Negative Phase= 1 Repetition.

Positive Phase- the muscle that is being trained shortens. (Concentric)

Negative Phase- the muscle that is being trained lengthens. (Eccentric)

Repetition

Demonstration…….VolunteerChest/Lower Body Example:Isotonic/Isometric

Muscle System Quiz Review

DAILY REVIEWWhat is the difference between isotonic and

isometric contractions?What is the difference between muscular

strength and muscular endurance?What is the difference between anaerobic

and aerobic?Describe the perfect repetition.What are the 5 components of fitness?Explain the F I T principle of program

design.

ARTICLE

“BODY IMAGE”KWL

BELL RINGER #8

“Periodized Training & Why It’s Important”

-Read the Article-Answer the Questions on the Back of the Article

Strength Training Principles

Overload: Taking the muscle where it has never been. Recruiting more muscle fiber to move greater resistance or more repetitions than the previous workout.

The Overload Principle

Strength Training PrinciplesProgression: Overload over time.Example- Once you reach 10-12 repetitions

you should increase your weight.

Week 1: Leg Press- 100 lbs X 10 reps.Week 2: Leg Press- 110 lbs X 6 reps.Week 3: Leg Press- 110 lbs X 8 reps.Week 4: Leg Press- 110 lbs X 10 reps.Week 5: Leg Press- 125 lbs X 7 reps.

Strength Training Principles

Adaptation: The body will become accustomed to your program (it will do anything you train it to do!)You must “shock” or vary your program every 4 to 6 weeks.

Strength Training Principles

Overtraining: excessive frequency, volume, or intensity of training, resulting in fatigue (which is due also to a lack of proper rest and recovery).

Example-Strength

Training the same muscle groups two days in a row.

Strength Training Principles

Overtraining Signs and symptoms include:

Failure to adapt or make improvements Increased number of injuries Increased resting heart rate Muscle soreness beyond 48 hours Apathy- very unmotivated and fatigued.Loss of appetite Loss of strength

Strength Training Principles

To Prevent Overtraining:Wait at least 48 hours before training the same muscle group again.

Make sure you get enough rest and recovery (at least 7-8 hours of sleep each night)

Make sure you are getting plenty of nutrients from the food you eat.

Make sure you drink enough water (64-96 oz)

Types of Strength Training

High Intensity Training is a strength training system that requires the lifter to complete slow & controlled repetitions that requires 100% focus on a specific muscle group.

Types of Strength Training

Multiple Set Strength Training is a strength training system that requires a person to complete 3 sets to fatigue (not failure) of a specific exercise for a specific amount of repetitions.

High Intensity Strength Training

Momentary Muscular Failure (MMF)-The point at which the targeted muscle or muscles fail on the positive phase, while performing controlled repetitions.

High Intensity Strength Training

The BURN!!When a person strength trains, they may feel a burning sensation in the muscle group they are training.

High Intensity Strength Training

This is why the High Intensity Training System is 100% physical & 100% MENTAL. It takes a strong mind to push the body beyond it’s comfort zone.

Strength TrainingIt is important to remember when

planning a Strength Training Workout you balance the body’s muscles by creating a push/pull routine.

If only one side of the body is trained:Muscle imbalances will occur. Strong Chest but very weak back, this will lead to:

Injuries!!!!

Balancing Your Muscle Groups

Upper Body:-Chest & Back-Shoulders: Anterior, Medial & Posterior

-Biceps & Triceps.-Neck & Trapezius-Abdominals: upper/lower abs, obliques.

Balancing Your Muscle Groups

Lower Body:-Quadriceps & Hamstrings & Gluteus Maximus

-Calves & Tibials Anterior-Hip Flexors & Hip Extensors-Hip Abductors & Hip Adductors

Creating Your Weekly Training Routine

Mon Tues Wed Thurs Friday Sat Sun

Full Body

Strength Training

Off

Possible Aerobic Exercise

And/Or

Flex, Balance

Full Body

Strength Training

Off

Possible

Aerobic Exercise

And/Or

Flex, Balance

Full Body

Strength Training

Off

Possible

Aerobic Exercise

And/Or

Flex, Balance

Off

Full Body Rest

DAILY REVIEWDefine the following strength training principles:

-Overload-Progression-Adaptation-Overtraining

What are some symptoms of overtraining?What is High Intensity Training (HIT)?What is Momentary Muscular Failure (MMF)?How do we organize a strength training program to

prevent muscular imbalances?Can you spot reduce?

BELL RINGER #9

“Trimming off the Fat”-Read the Article-Answer the Questions on the Back of the Article

Best Way Lose Body Fat: Training

Best way to lose fat?High intensity, anaerobic exercise Interval training combined with strength training.

20-30 min. / twice a day /4-5 times per week.Use glycogen stores, re-fill them with post-

workout nutrition=use fat for daily activitiesTrained individuals use fat for daily activities.

Best Way to Lose fat: Nutrition

Small, frequent mealsUse 3 caloric intakes through the week.

Low, medium, high3 days a week low: 5 very small meals2 days a week medium: 5-6 medium sized

meals 2 days a week high: 5-6 regular sized meals.

Metabolism is “tricked” into staying at current level, but you are eating less calories through the week.

Post-workout is very important=all 3 nutrients: carb/protein/fats. Ratio of 4 to 1 to replenish muscle glycogen and start recovery process.

Best Way to Be Fit for Life

Moderate intensity exercise (aerobic) boosts mood, improves immune function, and strengthens the heart (lowers RHR)

Find activities you LIKE to do!Find people you like to do those activities

with. Periodization: schedule in breaks,

vacations, less active periods, etc.

Balancing Your Muscle Groups

Upper Body:-Chest-Bench, Incline, Push-Up-Back- Row, Pull-Up, Chin, Pulldown-Shoulders- Shoulder, Military, Lateral Raise-Biceps- Curls Triceps- Dips, Pressdowns-Neck & Trapezius- Shrugs-Abdominals: upper/lower abs, obliques. -Bridges, Rotations

Balancing Your Muscle Groups

Lower Body:-Quadriceps & Hamstrings & Gluteus Maximus- Squats, Deadlifts, Leg Press, Lunges

-Hamstrings- Leg Curl-Calves & Tibials Anterior- Raises-Hip Flexors & Hip Extensors-Hip Abductors & Hip Adductors

BELL RINGER #10

“Rest for Recovery”-Read the Article-Answer the Questions on the Back of the Article

Reading-Textbook

Read Pages:The Sleep Cycle, pg 361Getting Adequate Rest, pg 363-364

Study Guide, pg 365Questions: 1-8

Read Pages:Skill-Related Fitness, pg 382-383A Guide to Lifetime Sports, pg 384-387Lifetime Sports, pg 388Sports Participants & Spectators, pg 390Sport Injuries, pg 394-395Exercising in Severe Weather, pg 396-397

FITNESS UNIT STUDY GUIDE