HEALTH THIS WEEK – OVERVIEW

1.) Fitness Principles

2.) Fitness Goal Setting

3.) FITT Activity Log

4.) Suit up for fitness activities Tuesday through Friday

5.) Written Test Friday – Fitness Principles

HOMEWORK THIS WEEK - OVERVIEW

1.) Fitness Goal Setting• Due tomorrow at the beginning of class• 50 points!

2.) FITT Activity Log• Due Friday at the beginning of class• 50 points!

HOMEWORK THIS WEEK – THE DETAILS

1.) Fitness Goal Setting

• Due tomorrow at the beginning of class• 50 points!• Requires parent signature• Must be neatly and completely done to

receive full credit

HOMEWORK THIS WEEK – THE DETAILS

2.) FITT Activity Log

• Due Friday at the beginning of class• 50 points!• Must be neatly and completely done to

receive full credit

A recipe for Healthy Living

Nutrition (what you eat)+

Daily exercise

Why bother learning about fitness?

So you can lead a long and happy life.

The next slide may shock you Don’t worry it is not scary or

gross - just SAD but TRUE.

BEFORE NOW

268 pounds = Morbidly OBESESize 3X tank topSize 3X shorts

150 pounds = overweight (20)Size small or medium topsSize 8 shorts

GUESS WHO? SAD but True!

BEFORE NOW

“Drive through DIET” (fast food)Huge portions (seconds)Little or no exercise

Healthy Foods that I preparePortion ControlDaily exercise

Ms. Schulz

A recipe for Healthy Living

EAT Healthy Foods+

Daily exercise

Age ____

Mile Run Pacer Push-ups Curl-ups Shoulder V-Sits

Healthy Zone

My Scores

Bulldog Best

Fill in your chart for your age and gender using the data you were given.

Fitness Principles• Frequency

How often do you exercise?

• IntensityHow hard are you working?

• TimeHow long do you exercise ?

• Type

What kind of exercise?

Fitness Principles

The 5 Components of Fitness:

• cardiovascular endurance• muscular strength• muscular endurance• flexibility• body composition

Fitness Principles• cardiovascular endurance is also called cardiorespiratory fitness

• The terms are interchangeable

Fitness Principles

Cardiovascular Endurance:

Your heart’s ability to keep your body moving

efficiently.

• Most important to your health!

Fitness Principles

Muscular Strength:The amount of force a

muscle can exert or resist for a brief period of time.

• allows you to pick up heavy objects

Fitness PrinciplesMuscular Endurance:

The ability of muscles to sustain repeated

contractions or apply sustained force against a

fixed object.

• Allows you to pick up ten boxes one after the other• Push-ups, sit-ups, raking leaves, and shoveling snow

all require muscular endurance

Fitness Principles

A good rule to remember about

muscular strength and endurance:

• Stretch the strong muscles!• Strengthen the weak ones!

Fitness Principles

Relatively Strong Muscles:

• Quadriceps & Hip Flexors (thigh & hip)• Adductors (inner thigh)• Gastrocnemius (calves)• Pectoralis Group (chest)• Biceps (upper arm)

Fitness Principles

Relatively Weak Muscles:

• Rectus Abdominus (abdominals)• Erector Spinae (low back)• Hamstrings (back of thigh)• Abductor (outer thigh)• Rhomboids (back)• Triceps ( Back of upper arms)

Fitness PrinciplesFlexibility:

The range of motion possible around a joint.

Why Stretch?• to maintain or increase range of movement• to help prevent muscle soreness• to prevent injuries

It is possible to be too flexible… ankle sprains etc.

Fitness PrinciplesStretching Basics:

NEVER do ballistic stretching… NO bouncing or jerking! Static stretching which involves slow and steady stretching

until tension is felt is the only safe way to stretch! Avoid extreme hyperextension of the spine

(arching the back)

Avoid locking any joint Never force a movement (listen to your body) Avoid forward flexion of your spine

(bending forward from waist)

Fitness PrinciplesBody

Composition:Percentage of body fat is a better indicator of fitness than weight.

• Skin Fold test with calipers• BMI (Body Mass Index)• Underwater weighing (most accurate)

Body Mass Index (BMI)BMI is a general measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and can be a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Limits of BMI:•May overestimate body fat in athletes and others who have a muscular build. •May underestimate body fat in older persons and others who have lost muscle.

BMI Categories: •Underweight = <18.5

•Normal weight = 18.5–24.9 •Overweight = 25–29.9

•Obesity = BMI of 30 or greater

Measuring Body Composition:

OK: BMI (Body Mass Index)

BETTER: Skin fold caliper test

BEST: Hydrostatic weighing (underwater weighing)

Fitness Principles

What components of fitness do our fitness tests measure?

FIVE COMPONENTS OF FITNESS FITNESS TESTScardiovascular endurance or cardiorespiratory fitness mile run, pacer

muscular endurance curl-ups muscular strength push-ups flexibility shoulder stretch, v-sit

body composition

BMI (body mass index), skin fold caliper test, hydrostatic weighing (underwater weighing)

Fill in your chart with the following information you should also have in your notes.

TEST SPECIFIC GOAL SPECIFIC PLAN TO SUCCEED

Mile Run11:30 or better -

healthy zone for 13 year old girl

Start riding my bike, swimming, and jogging 3 to 5 times every week to

improve my cardiovascular endurance

Pacer Push-Ups Curl-Ups

Shoulders V-Sits

This portion of your worksheet may become HOMEWORK. Make sure it is thoughtfully, neatly, and completely done.