Elements of Fitness

In your own words answer the following question:•What does it mean to be physically fit?

Please list three words that describe physical fitness.

5 minutes

Pace Lap

1.Other than laziness, what are two barriers to physical activity?

2.A type of physical activity that requires planned, structured, and repetitive bodily movement is known as ____________.

3.__________ is any form of movement that causes your body to use energy.

4._______________ is a way of life that involves little or no physical activity.

5.What is one risk of living a sedentary lifestyle? (Bonus)

Review

Content Objectives• Identify the five components of health related fitness.

Language Objectives• Copy notes off of power point.

Daily Objectives

Please read the section titled “Improving Your Fitness” on pages 83 and 84. •Copy the following definitions and give two examples of each.•Aerobic Exercise•Anaerobic Exercise.

Reading Assignment

Aerobic Exercise: Any activity that uses large muscle groups and requires oxygen, and can be maintained for at least 20-30 minutes at a time

Anaerobic Exercise : Exercise that involves intense short burst of activities that do not require oxygen.

Types of Exercise

The amount of force that a muscle can exert.•Example:•How much weight can you lift at one time.

Muscular Strength

The ability of the muscles to perform physical tasks over a period of time without becoming fatigued.

Example:•How many push ups can you do before getting tired?

Muscular Endurance

Helps reduce the risk of injury.

Helps maintain a healthy body composition.

Promotes a positive self-esteem.

Prevents osteoporosis.

Benefits of Muscular Strength and Muscular Endurance

Weightlifting (Rep Max)

Sit Up Test

Methods of Assessment

Read the section titled Improving Muscular Strength and Endurance on page 85.What are three types of resistance exercise? Write a brief description of each.

Reading Assignment

Isometric: muscle contractions produce little or no movement.•Cheap and inexpensive.•Used during injury rehabilitation.

Isotonic: Muscle contraction with movement.•Concentric: Shortening of the muscle during contraction.•Eccentric: Lengthening of the muscle during contraction.

Mode (Type)

What are the five elements of fitness?

Pace Lap

Type

Resistance

Sets

Repetitions

Principles Of Strength Training

1.____________ is a type of exercise in which the muscle contracts but there is little or no movement produced.

2.____________ is an exercise that involves intense short burst of activities that do not require oxygen.

3.____________ is the amount of force a muscle can exert at one given time.

4.A ____________ contraction is when the muscle lengthens as it contracts.

5.Is jogging for 35 minutes an aerobic or anaerobic exercise?

6.Is the push up an isometric or isotonic exercise? (Bonus)

Quiz

Read pages 80 – 81 and answer the following questions.•Define cardiorespiratory endurance.•Keeping your ________________ system healthy is the most effective way to prevent cardiovascular disease.•What is one test used to measure cardiorespiratory endurance?

Assignment

The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity.

Example:• 1-mile run

Cardiorespiratory Endurance

The Heart should be trained just like any other muscle.

Good cardiovascular endurance can reduce your risk of developing cardiovascular disease.

Method of Assessment• Step Test• Copy Scoring Chart from page 81

Cardiorespiratory Endurance

Frequency•How often are you going to do it?

Intensity•How hard are you going to work?

Type•What type of aerobic exercise are you going to do?

Time/duration•How long are you going to do it?

Elements of Cardiorespiratory Endurance

How often an individual engages in an exercise session.

To improve C.R.E. three to five 20-30 minute training sessions per week is recommended.

To increase weight loss 45-60 minutes of low-moderate intensity exercise 5-6 days/week is recommended.

Frequency

How hard a person must work in order to improve or maintain fitness.

Must work at Target Heart Rate to see benefits.

Intensity

Copy the 5 steps to calculating your target heart rate on page 84. (Real Life Application)

1.Sit quietly. Take your pulse by using your index and middle finger pressed just under your jaw line or on the thumb side of your wrist. Count for 15 seconds, then multiply that number by 4. This is your resting heart rate.

2.Subtract your age from 220. (220 – age = maximum heart rate)

3.Subtract your resting heart rate from your maximum heart rate.

4.Multiply the number you arrived at by 60 % and then 85% round to the nearest whole numbers

5.Add your resting heart rate to the numbers you arrived at in Step 4. (This equals your target heart rate range)

Calculating Target Heart Rate

Suzy = 16

1. Resting Heart Rate = 66bpm

2.220-16= 204

3.204-66 = 138

4.138 x .60 = 83 and 138 x .85 = 117

5.83 + 66 = 149

117 + 66 = 183

149-183 = Target Heart Rate Range

Example

The form of exercise selected.Must Be Aerobic Exercise•Examples:•Jogging•Walking•Swimming•Hiking

Type

The time in which the exercise session is carried out.•The general recommendation is that an individual train between 20-60 minutes per session.•Untrained individuals should train at a lower level therefore they should workout for a longer duration.

Time/Duration

Flexibility

The ability to move a body part through it’s full range of motion.

Example:•Stretching

Method of Assessment•Sit and Reach

Approximately 80% of all low back pain in the US stem from poor flexibility.

Different Types of Flexibility Training•Ballistic Stretching•Static Stretching•Dynamic Stretching

Background Information

Successfully treats dysmenorrhea (Painful Menstruation).

Promotes healthy muscles and joints.

Prevents injuries.

Restores muscles to a normal resting length post exercise.

Aids in preparing the muscle for exercise.

Helps decrease aches and pains caused by stress

Benefits of Flexibility Training

Read pages 90 and 91 and copy the following definitions.•Overload•Progression•Specificity•Warm-up•Work Out•Cool Down•What is the FITT formula?

Assignment

Jonah – 9th grader

245lbs

5’6” tall

Goals:- be able to run the mile in 3 months in under 10 mins

-Lose approximately 15 lbs in 6 months

-Be able to get into the healthy fitness zone for push-ups

-How do we help Jonah reach these goals using the FITT Principle?

- With a partner write down what Jonah needs to do in each category to reach all 3 of his goals.

Scenarios

- Kandace – 8th grader

- 125 lbs

- 5’3” tall

- Goals:

- Get into healthy fitness zone for flexibility

- Tone up all over

- Decrease her BMI

- Are these realistic goals?

- How can we help?

Scenarios

Copy the following definitions into your notebook.•Overload: Working the body harder than it is normally worked.•Progression: Gradual increase in overload that is necessary to achieve higher levels of fitness.•Specificity: Particular activities or exercises that improve particular areas of fitness.

Three Principles of Fitness

Each program should consist of three stages.•The warm-up: Activity that prepares the muscles for work.•The workout: The part of an exercise program when the activity is performed at its highest peak.•Aerobic•Anaerobic•Both•Cool Down: An activity that prepares the muscles to return to a resting state.

Developing a Physical Fitness Program

Create your own workout for Jonah or Kandace. Make sure you include all parts of the FITT principle to help them reach their goals. You may work in groups of 2-3.

Tell me specific exercises

Specific Durations

Specific Types

FITT

Assignment