Fitness Intro

1
Fitness Intro
2

• Are you able to get through the day without
  tiring?
• Does your body respond quickly when it needs to?
• Are you mentally alert in class?
• Can you climb a flight of stairs without getting
  tired?
• Do you feel good about your body?

3
Why should you exercise?

• appearance
• better weight control
• metabolism
• breathing capacity
• flexibility
• endurance
• strength

• cardiovascular health
• self-esteem
• way to socialize
• mental alertness
• handle stress better
• less fatigue
• sleep better
• positive attitude

4
Basic components of Fitness

• Body Composition
• Flexibility
• Muscular Strength
• Muscular Endurance
• Cardiorespiratory Endurance

5
Body Composition

• The percent of body fat, lean muscle, bone,
  connective tissue, water, etc..
• Measured with calipers, hydrostatic weighing

6
Flexibility

• The ability to move a body part through its full
  range of motion
• Measured by the sit reach technique
• Average reach for males is 13-16 inches
• Average reach for females is 17-19 inches

7
Muscular Strength

• The amount of force a muscle can exert
• Measured by how much weight you can lift.
• Examples???

8
Muscular Endurance

• Ability to use your muscles ______ without tiring
• Measured by different ways.
• Sit-ups, push-ups, bench press

9
Cardiorespiratory Endurance

• Ability of your entire body to exercise for long
  periods of time
• Requires a strong heart, healthy lungs and clear
  blood vessels to supply oxygen to body
• Exercise Examples?

10
Types of Exercise you can use

• Aerobic Exercise- Activity that uses continuous
  oxygen.
• Biking, swimming, running
• Anaerobic Exercise- Intense physical activity in
  which the bodys supply of oxygen to produce
  energy does not meet the demand.
• Sprinting, weight training

11
The Workout

• Should consist of three major components...
• 1. Warm-up
• 2. Workout using the FIT method
• Frequency...3-5 times a week
• Intensity...70-80 of THR
• Time...at least 20-30 minutes in target
  heart rate
• 3. Cool down

12
1. Warm-Up

• Increases heart rate blood supply to muscles
• Helps you mentally focus
• Generates heat in your muscles- increases
  flexibility avoid injury

13
2. Workout

• Frequency- How often you exercise
• Intensity- How hard you work (lbs, reps,
  resistance) 70-80 of THR
• Time- How long your exercise (duration, laps,
  time)
• As high school freshman, you should work out __
  to __ times a week at 70-80 of THR for at least
  ___ to ___ minutes

14
3. Cool down

• Prevents tightened muscles from becoming sore
• Allows HR to return to normal
• Assisting in prevents injury
• Examples?

15
Starting an exercise program

• Set a goal
• Determine when you will exercise and where.
• Having goals will not only provide you with
  motivation, but it will also help you understand
  the types of exercises that are best for you.

16
Goals

• A goal is something that you work towards and
  hope to achieve
• Short Term- Goals that can be achieved quickly,
  within 1-3 days. Examples?
• Long Term- Goals that may take weeks, months or
  years to achieve. Examples?
• Why is goal setting so important?

17
SMART Goals

• Specific
• Measurable
• Achievable
• Relevant
• Timely

18
Specific

• What do you really want to accomplish? Answer
  who, what, where, when, why

19
Measurable

• Set goals in increments of time, weight, days,
  etc.

20
Achievable

• Achievable- Do I have enough control to make it
  happen? Dont set it so high that in the back of
  your mind you know failure will eventually happen

21
Relevant

• The goals you set need to be goals that really
  matter to you.
• Dont be influenced by others goals, ask yourself
  if its something you really care about.

22
Timely

• What is the evaluation deadline for this goal?
• Effective goals are reviewed and revised often.
• Determine a date, timeframe, or schedule for your
  goal.

23
How will this class help?

• 2 Activity Days
• Development of physical skills
• Teamwork (communication, social skills)
• Increase in cardiorespiratory endurance
• 1 Fitness day (TRACK)
• Increase HR
• Increase cardiorespiratory endurance
• Introduce fitness techniques you can use later in
  life

24

• 1 Classroom Day
• Gain an understanding of fitness, nutrition and
  techniques to lead an active lifestyle
• Introduce weight room exercises and skills
• Develop a fitness plan designed to achieve our
  GOALS

25

• 1 Weight Room Day
• Understand what muscle or muscle group each
  machine works and how to properly use them
• Get comfortable and confident using free weights,
  circuit machines and plyometric activities
• Implement fitness plan related to your GOALS

26
Your assignment

• Write out 1 goal you would like to achieve by
  the end of the semester using the SMART
  principle.
• Due next Wednesday 9/17. Must be typed.

27
Fitness Review
http//www.youtube.com/watch?vzXYHFc8Et3c