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Healthy Citizenship
SEVEN CHARACTERISTICS
R
E
S
P
E
C
T
responsibility
effort
self-control
perseverance
exemplary leadership
compassion
teamwork
Basics of ConditioningPersonal Conditioning
One person’s plan for physical activityPersonal conditioning programs develop Physical Fitness
5 Components of Physical Fitness
1. Cardio-respiratory Endurance
2. Muscular Strength3. Muscular Endurance
4. Muscular Flexibility
5. Body Composition
Cardiorespiratory Endurance
~ Is the ability to do activities using large muscle groups for long periods of time
~ is developed by repeated movements that overload the heart and lungs
Muscular Endurance
~ is the ability to do the same movement over & over or to hold one position for a long time
~ is developed by lifting light weights a few times or repeating a motion.
Basics of ConditioningMUSCULAR STRENGTH
~ is the maximum effort applied by a muscle or groups of muscles~ is developed by lifting heavy weights a few times
MUSCULAR FLEXIBILITY
~ is the ability to move a limb (arm, leg) through its entire range of motion
~ is developed by stretching slowly and holding at least 15 seconds
Basics of ConditioningBODY COMPOSITION
~ the percentage of fat and lean (muscle & bone) tissue
~ having to little or too much body fat can lead to health problems
~ aerobic activities burn fat
~ weight training builds muscle
SELF-ASSESSMENT
~ gives you information about your current physical fitness.
~ assessment means “test”
Cardio-respiratory ~ assessed by how long you can exercise at moderate intensity.
Muscular Strength ~ assessed by how much weight you can lift
SELF - ASSESSMENT
Muscular Endurance ~ assessed by how many times
an exercise can be done
Muscular Flexibility ~ assessed by the range of
motion at a joint
Basics of Conditioning
CONDITIONIG PRINCIPLES
F = FREQUENCY ~
How often I exercise
I = INTENSITY ~How hard I work when exercising
T = TIME ~ How long I exercise
Workout Heart Rate Chart
GOAL SETTING
~ Goals should be realistic
~ Goals should be achievable
~ Base goals on your needs and desires
~ Choose an activity you like!
GOALS
SHORT TERM ~ 1 to 3 weeks
LONG TERM ~ 2 to 7 months
WHAT DO YOU DO WHEN YOU REACH A GOAL?
WHAT IF YOU DON’T REACH A GOAL?