Presentation on theme: "Designing a Physical Fitness Plan in the Classroom Setting"— Presentation transcript:
1 Designing a Physical Fitness Plan in the Classroom Setting
2 Goals of the Presentation I hope to accomplish the following things today:1. Lesson Plan - Personal Fitness Plan2. Share resources3. Opportunity to share ideas4. Walk away with one idea that you can use.
3 Resources Used: . Harvard Medical Family Health Guide Lifetime Health-HoltPhysical Best Activity Guide-NASPHEFitness Gram/Activity Gram-CooperInstitute
4 Websites Used Final Reflection Rubric Irubric: Physical Fitness Plan RubricTeacherweb.comScribd.com
5 Special ThanksTravis ClarkBrittney DuttonMichelle Bell
8 “If researchers are correct that people in their 20s today the so-called Generation X-are heavier and less physically active then people in that the group five to 10 years ago, that would make them Generation XL wouldn’t it?” Bob Molinaro
13 What is the connection between physical activity and disease and illness?
14 Stronger Heart & Stronger lungs allowing more blood and oxygen to circulate around the body Good ratio of muscle mass to fat massCholesterol levels are kept within a healthy range
15 Stronger bones & muscles Lower blood pressureProtection against cancerProtection against diabetes
16 Reduces appetiteMetabolic rate increasedMore calories are burned because of an increase in muscle mass
17 What is a fitness plan?A fitness plan is an excellent tool that helps you manage your fitness and nutritional goals based on your needs and interests.
18 Why do I need to build a fitness plan? An effective tool to define strengths & weaknessLearning to design, implement, and track a fitness plan is a lifetime skill that helps to improve your health & fitness.A fitness plan is individualized and custom fit to apply to your own lifestyle challenges.
19 What are the benefits of building a fitness plan? A fitness plan is a great motivational tool.It is motivational to have a written plan that tells you what you need to do.A fitness plan is a way to track fitness progress made.
20 What do you need to know to build a fitness plan? Individual strengths and weaknessesHow to set goalsThe five fitness componentsBasic Training principles FITT Formula and how to use it
21 Do you know your fitness strengths and weaknesses?
26 Five Fitness Components Muscular StrengthCardio Respiratory EnduranceMuscular EnduranceFlexibilityBody Composition
27 Five Fitness Components Cardio Respiratory Endurance-the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all your body’s cell while you are being physically active.Muscular Strength- the amount of force that a muscle can apply in a given contraction
28 Fitness ComponentsMuscular Endurance is the ability of the muscles to keep working (contract) over a period of time.Flexibility is the ability of the joints to move through their full range of motionBody Composition I the ratio of lean body tissue (muscle & bone) to body tissue.
31 Overload PrincipleStates that a body system must perform at a level beyond normal to adapt & improve physiological function & fitness.A person must exercise at intensity greater then the body is accustomed to & this in turn will develop a stronger & healthier heart capable of doing more work with less effort.
32 Overload PrincipleYou can increase the overload by manipulating the:frequency, intensity, or duration time) of an activity.
33 Progression Principle A person should gradually increase the level of exercise by manipulation the frequency, intensity, time, or a combination of all three exercise components.Progression refers to how a person should overload.
34 Progression Principle If the overload is applied too soon the body does not have the time to adapt & the benefits may be delayed or an injury may occur.
35 Specificity Principle States that explicit activity targeting a particular body system must be performed to bring about fitness changes in that area.Example: You must perform aerobic activities that stress cardio respiratory system if you want to improve aerobic fitness.
36 Regularity Principle Is based on the old adage, “Use it or lose it.” We lose any fitness gains attained through physical activity if we do not continue to be active.
37 Regularity PrincipleRecognize that the body needs limited time between bouts of exercise.Too little recovery time= injuryToo much recovery time= can lead to detraining or loss of acquired benefits of physcial activity and fitness.
38 Recommended time of recovery by the American College of Sports Medicine: Strength & Endurance Improvement-Three alternate days per week of activityFlexibility Improvement-Daily activity best/ 3-5 days minimally
39 American College of Sports Medicine Recommendations Aerobic ImprovementMinimum frequency= 3 days per weekOptimal frequency= 5 to 7 days per week
40 Principle of Individuality Takes into account that each person :begins at a different level of fitnesshas personal goals & objectives for physical activity & fitnesshas different genetic potential for change
42 FITT GuidelineThe FITT guidelines provide the recipe for safely applying the previously described principles safely.Overload PrincipleProgression PrincipleSpecificity PrincipleRegularity PrincipleIndividuality Principle
43 FITT Formula F= frequency (how often) I= intensity (how hard) T = time (how long)T= type (what kind)
44 Guidelines from the American College of Sports Medicine
45 Cardio Respiratory Endurance Frequency=Activity must take place 3-5 times per weekIntensity= target heart rate zoneThe lower the intensity rate the longer the activity must be done to gain health benefitsTime= Activity must last minutes inType= any activity that keeps heart rate within your target heart rate.Note: Teens should have 60 minutes of activity.
46 Muscular Strength Frequency=Three alternate days per week Intensity= 8x12 reps and 1-3 setsTime= work should last between minutesType= Anaerobic activities such as push ups, sit ups weight liftingTo Build Strength=lift heavier weights fewerreps(3-8)To Build Endurance=lift lighter weights morereps(8-15)
47 FlexibilityFrequency=Best to stretch daily, but minimally 3-5 times per weekIntensity= hold stretch for seconds 3-5 repsTime= Stretch for minutesType= Flexibility can be apart of your warm up and cool down
49 Each Work Out should have: Warm upActivity (Follow FITT formula)Cool Down
50 Warm upA low intensity activity done before full effort. Stretching should precede by 5 to 10 minutes of cardio respiratory warm-up activity
51 A warm up should: Increase blood flow to the heart Increase active muscle flowIncrease body temperatureMay reduce the risk of muscular injury and & muscle sorenessFacilitate temperature regulation by earlier sweating
52 Example of a warm up Five to 10 minutes: Stretching Calf stretch Thigh stretchQuad stretchArm circlesBrisk walking/slow jog
53 Cool DownTime 5 to 10 minutes When you are done exercising cool down your body by performing some of the same exercises in your warm up.
54 Cool DownNever stops suddenly; taper your intensity level gradually and walk until your breathing returns to normalCooling down prevents muscle cramps
55 Steps to building a fitness plan Step 1 Fitness History/ Health Assessment Step 2 Set a Personal Goal Step 3 Assign Specific Activities to work towards your goal. Step 4 Determine realistic FITT for each activity Step 5 Implement, Track and modify your plan
56 STEP 1-Fitness History / Health Assessment 1. Fit Together Assessment(fittogethernc.org)2. Body Mass Index3. Health Fitness Assessments
57 Unit Outline: Day 1 Assessments: Sit & Reach/Push Ups Day 2 Assessment: Mile RunDay 3 Class Room discussionDay 4 Design Fitness Plan/Track Progress for One WeekDay 5 Fitness Teams/Fitness ChallengesFitness Project Due
58 Fitness Plan Calculate your Target Heart Rate: To maximize cardio respiratory health benefits from exercise your heart rate range should reach your target heart rate zone.Maximum Heart Rate = the number of times your heart should beat per minute while doing any physical activity. MHR=220-age
59 Target Heart Rate ZoneTarget Heart Rate Zone= normally between % of your maximum heart rateMultiple your MHR by 60% (.6) and by 85% (.85) to calculate your target Heart Rate
60 Fitness GoalWrite a fitness goal based on the information your gained from the assessments completed.
61 Three Action StepsWrite three steps you will need to take in to accomplish your fitness goal.Write these steps as specific as possible and with a complete sentence.
62 Weekly Fitness PlanDesign a one week fitness plan keeping in mind everything we have learned.Each day must have a warm up, activity, and cool downInclude activities to improve all five components of fitness. (cardio respiratory, muscular endurance, muscular strength, flexibility and body composition.)
63 Fitness PlanFollow and document the FITT formula to safely incorporate the fitness principle of overload, regularity, progression, specificity, and individuality.
64 Student Examples of FITT Activity:DancingF= 3 x 5 a weekI= Moderate THRZT= 30 minutesT= Cardio respiratory
65 Student Example FITT: Activity: Rock Climbing F= 2 x per week I= Moderate THRZT= 2 ½ hoursT= Muscular Enduance/Strength
66 FITT Student Examples Activity: Cycling F= 3 x per week I= 65% Target Heart Rate ZoneT= minuteT= Cardio respiratory/ Aerobic activity w/in Target Zone
67 How to measure intensity? Target Heart Rate Zone:Age 15Age -220=MHR (205)MHR x x .6 = 123MHR x x .85 =174Low Intensity = Heart Rate lower than 123Moderate = Heart 123High Intensity= Heart Rate above 174
68 Tracking ProgressYou will track your progress with your Daily Activity Log and comment on your challenges, successes for seven days.GOOD LUCK!WE CAN DO IT!!
69 When Not to exercise?Never exercise when you are ill. Too much activity can worsen your condition. In general, wait a couple of days to exercise if you have the following:FeverSore ThroatCough with phlegm (sputum)Painful urinationMuscle and joint pain
70 Suggestions to Maintain Fluids- Increase your intake of liquids both before and after exercising.At least 30 minutes before a workout, drink one or two glasses of waterYour body needs water to work properly, particularly in hot weather.
71 Suggestions to Maintain Fluids- You lose fluid through perspiration and increase breathingDrink another glass or two of water about a half hour after exercising; do not wait until you are thirsty.Water is a good rehydration liquid; sports drinks are needed only if your activity is one hour or more.
72 Suggestions to Maintain Fluids- Avoid caffeine (coffee, tea, colas). Caffeine acts as a diuretic increasing fluid loss by increasing urine formation.The water you drink before and after your workout should be in addiction to your daily intake of eight glasses of liquids.
73 Keeping Student Motivated 1. Music , Music, Music2. Challenges…make it fun.Fitness ChallengesBattle of the sexes3. Write it down4. Note progress towards goals5. Fun Activities Outside of School