Fitness IntroFitness Intro

• Are you able to get through the day Are you able to get through the day without tiring? without tiring?

• Does your body respond quickly when it Does your body respond quickly when it needs to? needs to?

• Are you mentally alert in class? Are you mentally alert in class?

• Can you climb a flight of stairs without Can you climb a flight of stairs without getting tired? getting tired?

• Do you feel good about your body? Do you feel good about your body?

Why should you exercise?Why should you exercise?

• appearanceappearance

• better weight better weight controlcontrol

• metabolismmetabolism

• breathing capacity breathing capacity

• flexibilityflexibility

• enduranceendurance

• strengthstrength

• cardiovascular cardiovascular healthhealth

• self-esteemself-esteem

• way to socializeway to socialize

• mental alertnessmental alertness

• handle stress betterhandle stress better

• less fatigueless fatigue

• sleep bettersleep better

• positive attitudepositive attitude

Basic components of FitnessBasic components of Fitness

• Body CompositionBody Composition

• FlexibilityFlexibility

• Muscular Strength Muscular Strength

• Muscular Muscular EnduranceEndurance

• Cardiorespiratory Cardiorespiratory EnduranceEndurance

Body CompositionBody Composition• The percent of body fat, The percent of body fat,

lean muscle, bone, lean muscle, bone, connective tissue, water, connective tissue, water, etc..etc..

• Measured with calipers, & Measured with calipers, & hydrostatic weighinghydrostatic weighing

• When setting health goals When setting health goals should you focus on your should you focus on your body weight or your body body weight or your body fat percentage? Why? fat percentage? Why?

FlexibilityFlexibility

• The ability to move a body part through its full range of The ability to move a body part through its full range of motion motion

• Measured by the sit & reach techniqueMeasured by the sit & reach technique

• Average reach for males is 13-16 inchesAverage reach for males is 13-16 inches

• Average reach for females is 17-19 inches Average reach for females is 17-19 inches

Muscular StrengthMuscular Strength

• The amount of force a The amount of force a muscle can exert muscle can exert

• Measured by Measured by how how muchmuch weight you can weight you can lift.lift.

• Examples??? Examples???

Muscular EnduranceMuscular Endurance

• Ability to use your Ability to use your muscles ______ muscles ______ without tiringwithout tiring

• Measured by Measured by different ways.different ways.

• Sit-ups, push-ups, Sit-ups, push-ups, bench press bench press

Cardiorespiratory Cardiorespiratory EnduranceEndurance• Ability of your entire Ability of your entire

body to exercise for body to exercise for long periods of timelong periods of time

• Requires a strong Requires a strong heart, healthy lungs heart, healthy lungs and clear blood and clear blood vessels to supply vessels to supply oxygen to bodyoxygen to body

• Exercise Examples? Exercise Examples?

Types of Exercise you can use Types of Exercise you can use

• Aerobic Exercise- Activity that uses Aerobic Exercise- Activity that uses continuous oxygen. continuous oxygen. – Biking, swimming, running Biking, swimming, running

• Anaerobic Exercise- Intense physical activity Anaerobic Exercise- Intense physical activity in which the body’s supply of oxygen to in which the body’s supply of oxygen to produce energy does not meet the demand. produce energy does not meet the demand. – Sprinting, weight trainingSprinting, weight training

The WorkoutThe Workout

Should consist of three major Should consist of three major components...components...

1.1. Warm-upWarm-up

2.2. WorkoutWorkout using the FIT method using the FIT method

FFrequency...3-5 times a weekrequency...3-5 times a week

IIntensity...70-80% of THRntensity...70-80% of THR

TTime...at least 20-30 minutes in ime...at least 20-30 minutes in target heart ratetarget heart rate

3.3. Cool downCool down

1. Warm-Up 1. Warm-Up

• Increases heart Increases heart rate & blood supply rate & blood supply to muscles to muscles

• Helps you mentally Helps you mentally focus focus

• Generates heat in Generates heat in your muscles- your muscles- increases flexibility increases flexibility & avoid injury & avoid injury

2. Workout 2. Workout FFrequency- How often you exercise requency- How often you exercise

IIntensity- How hard you work (lbs, reps, resistance) 70-80% ntensity- How hard you work (lbs, reps, resistance) 70-80% of THRof THR

TTime- How long your exercise (duration, laps, time) ime- How long your exercise (duration, laps, time)

As high school freshman, you should work out __ to __ times As high school freshman, you should work out __ to __ times a week at 70-80% of THR for at least ___ to ___ minutesa week at 70-80% of THR for at least ___ to ___ minutes

3. Cool down 3. Cool down • Prevents tightened muscles from Prevents tightened muscles from

becoming sore becoming sore

• Allows HR to return to normal Allows HR to return to normal

• Assisting in prevents injury Assisting in prevents injury

• Examples? Examples?

Starting an exercise Starting an exercise programprogram

• Set a goalSet a goal

• Determine when you Determine when you will exercise and will exercise and where.where.

• Having goals will not Having goals will not only provide you with only provide you with motivation, but it will motivation, but it will also help you also help you understand the types understand the types of exercises that are of exercises that are best for you.best for you.

Goals Goals • A goal is something that you work towards and A goal is something that you work towards and

hope to achieve hope to achieve

• Short Term- Goals that can be achieved quickly, Short Term- Goals that can be achieved quickly, within 1-3 days. Examples? within 1-3 days. Examples?

• Long Term- Goals that may take weeks, months or Long Term- Goals that may take weeks, months or years to achieve. Examples? years to achieve. Examples?

• Why is goal setting so important? Why is goal setting so important?

Six Suggestions when Six Suggestions when Creating Goals Creating Goals

1)1)Make them Safe Make them Safe

2)2)Make them Satisfying Make them Satisfying

3)3)Make them Sensible Make them Sensible

4)4)Make them SimilarMake them Similar

5)5)Make them Specific Make them Specific

6)6)Make them Supported Make them Supported

Tracking- Make sure you keep a record of Tracking- Make sure you keep a record of your goal progress to know where you are your goal progress to know where you are at! at!

How will this class help? How will this class help? 2 Activity Days: 2 Activity Days:

-Development of physical skills Development of physical skills

-Teamwork (communication, social skills) Teamwork (communication, social skills)

-Increase in cardiorespiratory endurance Increase in cardiorespiratory endurance

1 Fitness day (TRACK) 1 Fitness day (TRACK)

-Increase HR Increase HR

-Increase cardiorespiratory endurance Increase cardiorespiratory endurance

-Introduce fitness techniques you can use later Introduce fitness techniques you can use later in life in life

1 Classroom Day 1 Classroom Day

-Gain an understanding of fitness, nutrition Gain an understanding of fitness, nutrition and techniques to lead an active lifestyle and techniques to lead an active lifestyle

-Introduce weight room exercises and skills Introduce weight room exercises and skills

-Develop a fitness plan designed to Develop a fitness plan designed to achieve our GOALS achieve our GOALS

1 Weight Room Day 1 Weight Room Day

-Understand what muscle or muscle group Understand what muscle or muscle group each machine works and how to properly each machine works and how to properly use them use them

-Get comfortable and confident using free Get comfortable and confident using free weights, circuit machines and plyometric weights, circuit machines and plyometric activities activities

-Implement fitness plan related to your Implement fitness plan related to your GOALS GOALS

Your assignmentYour assignment1)1)Determine 2 components of health related fitness you would like to work Determine 2 components of health related fitness you would like to work

on on and whyand why..

2)2)Set 3 goals you would like to achieve by the end of the semester.Set 3 goals you would like to achieve by the end of the semester.

3)3)Due next Wednesday 9/18. Due next Wednesday 9/18. Must be typed. Must be typed.

Fitness Review Fitness Review

http://www.youtube.com/watch?v=zXYHFc8Et3c