Personal Fitness

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Personal Fitness Packet
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Healthy Lifestyle
Healthy Lifestyle
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Fitness Record Sheet
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How to Keep Your Heart Strong
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Running

• Keeping your heart strong
• Running on the track

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Running Laps

• Cardio-vascular endurance
• Fitness run during physical education class

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Rollerblading

• Cardio-vascular endurance
• Building healthy hearts

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Snowshoeing

• Cardio-vascular
• endurance
• Healthy hearts

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Biking

• Cardio-vascular endurance

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Swimming

• Cardio-vascular endurance
• Swim laps

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Hand Cycle

• Measures Cardio-vascular endurance
• Hand Cycle
• Increase Heart Rate

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Elipticals / Stationary Bike

• Elipticals
• Stationary Bike
• Measures Cardio-vascular endurance

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Exercise Equipment

• Measures
• Cardiovascular endurance
• Increase HR
• (heart rate)
• Target Heart Rate
• Percentage of your Max. Heart Rate

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Wall Push Offs

• Measures Strength (upper body)
• Muscles groups
• Deltoids shoulder muscles
• Pectorals (chest muscles)

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Wall Push Offs

• Measures Strength
• 1. Starting position
• 2. Bend your elbows bring your nose to the wall

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Isometric Push Up

• Measures Strength
• Keep weight on straight arms
• Muscles used
• Pectorals, triceps, deltoids

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Ball Push Up (Correct)

• Measures Arm Strength
• Cue make sure the weight is on your arms
• Bend elbows bring nose to the floor

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Ball Push Ups

• Measures Upper body strength
• Keep back flat on the way up down
• Need to move forward more on the ball

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Ball Push Up (Opps!!)

• Be Aware
• of falling off your ball and smashing your
  nose.

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Full Push Up (Good Form)

• Measures Arm Strength
• Cue Keep back flat weight on your arms

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Ball Sit Ups

• Measures Abdominal (stomach) Strength
• abdominal (stomach muscles)

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Bridge

• Measures Back Strength
• Cue lift your hips up hold

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Full Sit Ups

• Measures Abdominal (stomach) Strength
• Good form

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Bicep Curls

• Measures Arm Strength
• Bicep muscle

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Bicep Curl

• Measures Strength
• Cues bring the wt. up down slow
• Keep your body in good alignment
• (stand up straight)

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Tricep Extension

• Measures Strength
• Tricep muscle
• Cue lift up slow down slow

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Bench Press

• Measures Arm Chest Strength
• Spotter
• Good hand grip
• Pectorals (chest muscles)

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Bench Press

• Measures Strength
• Spotter
• make sure you help the lifter if they need help

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Bench Press

• Measures Strength
• Hand position on the rough part of the bar

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Spotter

• Safety first in the weight room
• Spotter make sure you are always ready to HELP

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Upright Rowing

• Measures Strength
• Arm triceps muscles

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Upright Rowing

• Arm strength
• Cue pull wt. up slow lower slow

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Lat Pulldown (Correct)

• Measures Back Strength
• Latissimus-dorsi
• Lean back pull wt. down to your chest

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Lat. Pulldown (Incorrect)

• Measures Strength back muscles
• Keep your head neck up straight NOT bent
  backward!

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Lat Pulldown (Incorrect)

• Dont pull bar down past chest

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Lat. Pulldown

• Measures Back Muscles
• Muscles used
• Latissimus -dorsi
• Just pull bar down to your chest