MY FITNESS PROGRAM

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MY FITNESS PROGRAM

• 9th Grade Physical Education Project

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What is it????

• Using notes from class unit organizers, frames,
  muscle charts, etc.. and your own research, you
  will be developing a personal fitness program.
  You will be submitting a word processed paper
  entitled My Fitness Program

• So what exactly do you have to include in your
  paper?????

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Part 1

• A short essay on the Health components of fitness
• 1 Cardio
• 2 Muscular strength
• 3. Muscular Endurance
• 4. Flexibility
• 5. Body Composition

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Question that should be answered in your paper..

• CARDIO
• What makes up the Cardiovascular system
• Definition
• Explain Maximum heart rate and how to calculate
• give examples of cardio activities
• What are the health benefits of cardio exercise

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Question that should be answered in your paper..

• Muscular Strength and Endurance
• Definition of each
• What is the difference between muscular strength
  and Muscular endurance
• What are the health benefits of each
• Examples of exercises

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Question that should be answered in your paper..

• Flexibility
• What is flexibility?
• Why is it important?
• How flexible are you?
• How can you improve flexibility?
• Health benefits

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Question that should be answered in your paper..

• Body Composition
• What is body composition?
• How do you measure body fat?
• What is your body fat and BMI?
• Health problems resulting from too much fat
• What is normal body fat for your age and gender

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PART 2

• A short essay about the FITT Theory and how it is
  applied to Cardio, Muscular Strength, Muscular
  Endurance, and Flexibility

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So, what do I write???

• What is F.I.T.T.?
• Define Frequency
• Define Intensity
• Define Time
• Define Type

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1 paragraph on CARDIO

• Frequency
• Intensity
• Time
• Type what are some of the different things you
  can do?

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1 Paragraph onMuscular Strength

• Frequency
• Intensity
• Time
• Type List examples of strength exercises

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1 Paragraph onMuscular Endurance

• Frequency
• Intensity
• Time
• Type List examples of strength exercises

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1 Paragraph onFlexibility

• Frequency
• Intensity
• Time
• Type List examples of flexibility exercises

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Part 3

• Write a short essay on the role of nutrition in
  your life
• An excellent resource is mypyramid.gov

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What do I write?

• What is the Food Pyramid?
• How many serving should you have from each food
  group

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Also

• How many calories does the average male/female
  need each day?
• How many calories in a gram of fat? Carbohydrate?
  Protein? Alcohol?

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And..

• Name the 6 nutrients and why you need them
• Why is water important in your diet? How much do
  you need each day

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My Fitness Plan

• Develop a fitness plan based on personal goals.
• Plan must include a flexibility, muscular fitness
  and cardio

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What do I do.?

• List at least 4 measurable goals based on your
  fitness test scores.
• Example I weigh 170 pounds and my goal is to
  weigh 160 in 5 weeks
• Example I presently jog a mile in 15 minutes, My
  goal is to jog a mile in 13 minutes in 5 weeks

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Muscular Fitness

• Develop a muscular fitness program based on your
  goals (strength or endurance)
• Must have a minimum of 6 upper body lifts and 6
  lower body lifts

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Upper Body Lifts

• Bicep Curl Triceps Extension
• Lateral Pull Downs Triceps Kickback
• Bench Press Incline Press
• Shoulder Press Shoulder Shrug
• Rib Cage Pullover Bent Rows
• Upright Rows Flys

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Lower Body Lifts

• Leg extension Leg Curl
• Back Squats Power Cleans
• Dead Lifts Calf Raises
• Lunges w/ weight Step up w/ weight

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Cardio

• Develop a cardio program based on your goals
  (improve or maintain)
• Must be minimum 3 days per week
• Minimum of 30 minutes each workout
• Use a variety of activities

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Flexibility

• Hold each stretch for 10 seconds and do not
  bounce
• Be sure to breath as you stretch.
• If you feel pain, back off a bit

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What am I supposed to stretch?

• Shoulders Forearms
• Triceps Chest
• Quads Hamstrings
• Calf Groin
• Back Hip Flexors

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Rubric for Fitness Program

• Exceeds Standards/Meets Requirements 87.5 100
• Word processed, neat, and professional
• Answers all question completely
• Written with no problems, spelling or grammar
  mistakes
• Shows thought and understanding
• Turned in before or by due date

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Rubric (cont.)

• Meet Standards/meets requirements 62.5 87.4
• Word Processed, neat and professional
• Answers all questions
• Written with no major problems, minor grammar/
  spelling mistakes
• Shows some thought and understanding
• Turned in before or by due date

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Rubric (cont.)

• Does not meet standards or requirement. 0 62.4
• Not word processed, not neat or organized
• Does not answer all questions
• Some written errors, poor grammar, spelling
  errors
• Shows lack of thought and understanding
• Not turned in or by the due date

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Final instruction

• FAILURE TO TURN IN YOUR MY FITNESS PROJECT WILL
  RESULT IN AN F FOR THE SEMESTER
• YOU MUST SCORE AT LEAST A 62.5 OR HIGHER TO
  RECEIVE A PASSING GRADE.