“when i pick up the weights, the kind on my shoulders are lifted as well” -unknown
TRANSCRIPT
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 Lift
3X3 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 CLEAN3X3 3X5 5-3-1 4-4-2
Set 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.