personal fitness

Personal Fitness“When I pick up the weights, the kind on my

shoulders are lifted as well”-Unknown

Bell RingerHow many muscles do you have in your body?

What is the most used muscle in the body?List as many muscles with their ACTUAL name

as you can.

AnswersNumber of muscles:

Varies, most estimates are between 640-850. These are bilateral muscles, meaning that

there are identical pairs of muscles on each side of the body. Ex: Biceps/triceps on each arm

Most used muscle:Heart- hardest working!!

Our Muscles

Take a closer look…..

Working Out- FITT Principle

FITT PrincipleFrequency

How often? Intensity

How hard are you working?

Type What kind of exercise?

Time How long?

How does this apply to cardiovascular exercise?

How does this apply to weight training?

Intensity LevelsLevel 1-

Media/SeatLevel 2-

Daily ActivityLevel 3-

BaseLevel 4-

Heart Health Level 5-

Max

Level 1- Very easy, sit/talk

Level 2- Easy, no sweating

Level 3- Slightly uncomfortable,

sweatingLevel 4-

Moderately hard, sweating, can talk but don’t want to

Level 5- Very, very hard, sweating

profusely, can’t talk, hard breathing

Intensity Activity- StationsStation 1- Level 1

Sit, write down 3 activities for each intensity level (1-5)

Station 2- Level 2Leisurely walk laps

and talk with your friends

Station 3- Level 3Jog laps and talk

with your friends

Station 4- Level 4Jump rope quickly.

See how many you can do in a short period of time

Station 5- Level 5‘2 Man Tag’ and

‘Tic-Tac-Go’

Intensity Levels…..How did each

station make you feel?

Which was the easiest?

Which was the hardest?

How long do you think you could do each activity? (1-5)

Which was your favorite activity to complete?

Why?What was the

purpose of completing these activities?

YOUR TEST!!!!!

Bell RingerWhat does FITT stand for?How many levels of intensity are there?Name at least one activity for each level of

intensity.Why is it important to know what intensity

level at which you are performing?

What is a goal?How should goals be set?

Your job….Move your desks into squares4 people per groupComplete the front page of your packet

individuallyOnce finished, discuss your answers with the

rest of your group

Your next job…

Choose activities that you enjoy participating in (on the second page of your packet)

Discuss your choices with the rest of your group

Goal Setting- SMART Goals

Very important in achieving your fitness goals

SMART GoalsSpecificMeasurableAttainableRealisticTime-Based

How does goal setting apply to achieving high levels of physical fitness???

Do you currently set goals???

Do you think that goal setting is important???

What is a short term goal?

What is a long term goal?

Using page 3 of your packet, create one short term goal. Discuss your goal with the rest of your group…

Using page 4 of your packet, create one long term goal. Discuss your goal

with the rest of your group…

Body PartsBiceps TricepsForearmsChestQuadricepsGlutesGastrocnemius (Calves)NeckAbdominalsBack

Your job is to move around the room to each of the stations. At each station, you must come up with 2 exercises that work each muscle listed.

Create your ownMove from station to station and create 2

movements or exercises for each body part. Self help- move your body parts around to

see when the muscle flexes or extends10 body parts = 20 diff movements or

exercisesDon’t use the same exercise twiceAll students need to have 20 exercises

written down by the end of class

Bell Ringer…Answer the following questions on your own sheet of paper…..

Lifting WeightsCreates muscle tears

Through flexion and extensionNeed adequate rest!

24 hoursMuscles need to repair themselves

Have a planWrite it down, stick to it!

FIELD TRIP!!!!!!

Example Lifting Plan

PE 1 Strength Training Name:

Monday / Tuesday WT WT WT WT WT WT WT WT WT WT WT WT WT WT WT WT WT WT WT

Month/Day

Leg Press -

(Light 3x10)

Leg Extensions - 2x10

Leg Curls - 2x10

Hammer Curls - 2x10

Triceps Press - 3x10

E-Z Curls - 2x10

Triceps Pushdowns - 2x10

Standing Heel Raises - 2x20

Wrist Curls/Reverse Wrist Curls -

2x15

Pull-Ups - 1xMax.

Ladder Crunches - 2x20

Bench Crunches - 2x20

Another ExampleWeek 1 Week 2 Week 3 Week 4 Dead Lift3X3 3X5 5-3-1 10-8-6

Set Records Set Records Set Records Set Records Rep Records

3   Total   5   Total   5   Total   10   Total   

3     5     3     8    

3+ Date

  5+ Date

  1+ Date

  6+  Date

3   Total   5   Total   5   Total   10   Total  

3     5     3     8    

3+ Date

  5+ Date

  1+ Date

  6+  Date

3   Total   5   Total   5   Total   10   Total  

3     5     3     8    

3+ Date

  5+ Date

  1+ Date

  6+  Date

3   Total   5   Total   5   Total   10   Total  

3     5     3     8    

3+ Date

  5+ Date

  1+ Date

  6+  Date

 Week 1 Week 2 Week 3 Week 4 POWER CLEAN

3X3 3X5 5-3-1 4-4-2Set Records Set Records Set Records Set Records Rep Records

3   Total

5   Total

5   Total

4   Total

3   5   3   4  

3+ Date

  5+ Date

  1+ Date

  2+  Date

3   Total

5   Total

5   Total

4   Total

 3   5   3   4  

3+ Date

  5+ Date

  1+ Date

  2+  Date

3   Total

5   Total

5   Total

4   Total

 3   5   3   4  

3+ Date

  5+ Date

  1+ Date

  2+  Date

3   Total

5   Total

5   Total

4   Total

 3   5   3   4  

3+ Date

  5+ Date

  1+ Date

  2+  Date

Goal SheetsIndividual goals- (short/long term)

diet/lifting/cardio/sleep/stretching /stress /self esteem/sports

Short term-1 weekLong term 3 months

Ex. Weight, muscle appearance, food habits, etc.