Hand in Homework Review fitness testing worksheet Quote of the Day Obesity Video:

http://www.youtube.com/watch?v=yDbocZ438f0

http://www.youtube.com/watch?v=1DloJanE-OQ&feature=relmfu

Fitness Principles Hand IN: Physical Activity Pyramid,

Goals, Weekly plan

“Winning isn't everything, but wanting to win is”.- Vince Lombardi

Aerobic exercises causing the body to utilize oxygen in order to create energy.The oxygen is needed to breakdown

glucose. Glucose is the fuel needed to create energy.

During anaerobic exercises the body

creates the energy without oxygen. The body’s demand for energy is greater so

that it must use natural body chemicals to create it.

Prepare muscles for work! Heart Rate increases gradually DO NOT Static Stretch cold muscles!

Overload – progressively working the body harder than it is normally worked.

Progression – Gradual increase in overload to achieve a higher level of fitness.

Specificity – Exercises and activities are specific to themselves.

Frequency- How often each activity is done

Intensity- How hard you work at the activity per session

Time (Duration)- How much time you spend each session

Type- Which activities you select

FITT WAVE!!!FITT WAVE!!!

FOR 10 jumping jacks

Doing Sit-ups and crunches is the best way to get rid of belly fat?

- Stand if you think this is a MYTH

- Sit if you think this is a FACT

MYTHMYTH

FOR 10 Push-ups

You should always sweat when you are working out, or your not working hard enough

- Stand if you think this is a MYTH

- Sit if you think this is a FACTMYTHMYTH

FOR 10 Squats

Belly Fat is the worse for you than fat on other parts of your body

- Stand if you think this is a MYTH

- Sit if you think this is a FACT

FACTFACT

FOR a :30 second straight arm plank

Stretching before a workout is critical to preventing injury

- Stand if you think this is a MYTH

- Sit if you think this is a FACT

MYTHMYTH

FOR :30 sec of fake jump rope

Women can lift heavy weights and not get ‘bulky’

- Stand if you think this is a MYTH

- Sit if you think this is a FACT

FACTFACT

FOR 10 Lunges

The most important factor in exercise and weight control is not the percentage of fat calories burned

- Stand if you think this is a MYTH

- Sit if you think this is a FACT

FACTFACT

Healthy Heart Zone (Warm up) - 50 - 60% of maximum heart rate 85% of calories burned in this zone are fats

Fitness Zone (Fat Burning) - 60 - 70% of maximum heart rate 85% of calories burned in this zone are fats

Aerobic Zone (Endurance Training) - 70 - 80% of maximum heart rate Improve your cardiovascular and respiratory system AND

increase the size and strength of your heart. 85% of calories burned in this zone are fats

Anaerobic Zone (Performance Training) - 80 - 90% of maximum heart rate This is a high intensity zone burning more calories 15 % from fat

Red Line (Maximum Effort) - 90 - 100% of maximum heart rate Very intense must be in great shape

1. Identify goal(s)

2. How will you get to this goal (list steps)?

3. What problems might you face?

4. Checkpoints – when will you evaluate progress?

5. What will your reward be when you complete your goal(s)?

What factors effect our activity choices?What factors effect our activity choices?

Cost

Current Health

Convenience

Achievable

Safe

Fun

Return heart rate to steady state

Relax musclesMinimize soreness Improve flexibility

Usually about 5-10 minutes