1. NASH PHYSICAL EDUCATION
FITNESS CONCEPTS
Personal Activity Plan Project

2. LEARNING OBJECTIVES
1. Self-assess and reflect on one’s own personal fitness through interpretation of the FITNESSGRAM assessment tool. 2. Develop appropriate goals for improving and/or maintaining fitness levels, based on personal scores for each of the health-related fitness component assessments. 3. Design a personal activity plan. 4. Apply and synthesize knowledge of the principles of training as they relate to each of the health-related fitness components. 5. Use self-monitoring equipment such as fitness apps, heart rate monitors and pedometers to monitor activity plan and personal goals.

3. Aerobic Capacity Body Composition Muscular Strength Muscular Endurance
COMPONENTS OF FITNESS
Aerobic Capacity
Body Composition
Muscular Strength
Muscular Endurance
Flexibility

4. F I T T Frequency How often? Intensity How hard? Time How long? Type
f.i.t.t. principle
the F.I.T.T. principle is a basic philosophy of what is necessary to gain a training effect from an exercise program.
Frequency
How often?
Intensity
How hard?
Time
How long?
Type
What? F I T T

5. AEROBIC CAPACITY PACER & ONE MILE RUN
The efficiency for which the body delivers oxygen and nutrients needed for muscular activity; requires oxygen to sustain the activity.

6. AEROBIC CAPACITY AND THE FITT PRINCIPLE
how often a person performs the targeted physical activity
Most days of the week I:
how hard you exercise or engage in physical activity
Target Heart Rate Zone
Rate of Perceived Exertion T:
how long you exercise
It must be long enough to produce sustained, heightened activity in the muscles involved
At least minutes within your THRZ T:
activities that create a constant heart rate response
exercise is of a dynamic contracting nature that involves movement, (not isometric)
exercise should be rhythmic to allow a consistent intensity
Examples: walking, running, cycling, swimming, rowing, hiking, cross country skiing

7. TRAINING PRINCIPLES APPLIED TO CARDIO-RESPIRATORY FITNESS,
BASED ON FITNESS GOALS
Based on Fitness Goals
Base Health-Related Fitness
Intermediate Health-Related Fitness
Athletic Performance Fitness
Frequency
3 times per week
3 – 5 times per week
5 – 6 times per week
Intensity
50 – 60% max HR
60 – 75% max HR
60 – 90% max HR
Time
30 minutes total
40 – 60 minutes total
60 – 120 minutes total
Type
Walking, jogging, swimming, cycling, rowing, dance
Jogging, running, fitness based games and activities
Training programs, running, aerobics, swimming, cross country skiing, jumping rope

8. Measuring intensity during exercise
CALCULATED MAXIMUM HEART RATE AND
TARGET HEART RATE ZONES
Age
Maximum
Heart
Rate
Target Heart Rate
(rounded to nearest whole number)
60% of MHR
Burns fat slowly Moderate Activity
70% of MHR
Burns fat faster
Weight Management
80% of MHR
Burns fat fastest
Aerobic
90% of MHR
Anaerobic
Threshold 15
205
123
144
164
185 16
204
122
143
163
184 17
203
142
162
183 18
202
121
141
182
Maximum heart rate (MHR) is calculated by subtracting one’s age from To calculate target heart rate zone (THRZ,) find the lower and higher percentages of the MHR.

9. Measuring intensity during exercise
Modified Borg Scale - RPE
0 Nothing at all 1 Very weak 2 Weak 3 Moderate 4 Somewhat strong 5 Strong 6
7 Very strong 8 9
10 Maximal
A less scientific way to gauge exercise intensity; a subjective measure of how hard you are exercising.
The cardio-respiratory training effect is best achieved at intensity levels that are “somewhat strong” to “strong,” which corresponds to a rating of 4 to 5 on the scale.
Also the rating of 4-6 should have you working within your target heart rate zone, and if near 10, at your maximum heart rate

10. How can aerobic capacity be improved?
Spending more time watching TV or playing video games
Participating in activities that use large muscle groups and that make you breathe harder
Participating in stretching and yoga
Participating in a weight lifting program
Answer: Participating in activities that use large muscle groups and that make you breathe harder

11. Body composition
Body Mass Index (BMI)
Measure of body fat based on your weight in relation to your height
Can be less accurate for students who have a large amount of lean muscle mass
% Body Fat/Bioelectrical Impedance Analyzer
In physical fitness, body composition is used to describe the percentages of fat, bone, water and muscle in human bodies.

12. Body composition AND THE FITT PRINCIPLE
Daily
Combination of intensities
Dependent on intensities
Aerobic
Anaerobic
Resistance F: I: T: T:

13. MUSCULAR STRENGTH & ENDURANCE
MUSCULAR STRENGTH– The greatest amount of force a muscle or muscle group can exert in a single effort.
MUSCULAR ENDURANCE – The ability of a muscle or muscle group to perform repeated movements with sub-maximum force for extended periods of time.
CURL-UPS,
TRUNK LIFT &
PUSH-UPS

14. Muscular fitness AND THE FITT PRINCIPLE
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
3 times a week or every other day
Different muscle groups
Daily for some muscle groups
3-4 times a week
8-12 reps
70-90% of max. lift
1-4 sets
8-12 exercises
15+ reps
50% max weight, Body weight
1-3 sets
15-60 minutes
Progressive overload
30-60 minutes
Resistance training
Free weights
Machines
Body weight
Circuit training F: I: I: T: T:

15. FLEXIBILITY SIT & REACH AND SHOULDER STRETCH
Ability of a muscle to move through its full range of motion.

16. Flexibility AND THE FITT PRINCIPLE
Daily
Warm-up
Cool-down
Hold seconds
Total body
1-3 reps
10-20 minutes
Static stretch
Controlled dynamic stretching
Yoga F: I: T: T:

17. Principles of training
Overload Principle
To be worked against a greater load than usual.
Systematically overload, do not start out with an extremely strenuous routine, it may cause injury.
If you PROGRESSIVELY and GRADUALLY increase your exercise load, your fitness levels will increase over time.
Principle of Specificity
To develop a certain component of fitness you must work that particular component.
Exercises that increase flexibility will do little to develop strength or cardio-respiratory endurance.
If you want to develop cardio-respiratory endurance, you must select an activity that offers continuous aerobic exercise, such as running or swimming.

18. S M A R T s.m.a.r.t. goals What exactly will you do? SPECIFIC
MEASURABLE
How will you know if you meet your goal?
ATTAINABLE
What steps are you going to take to reach your goal?
REALISTIC/
RELEVANT
What about your goal makes it important to you?
IMELY
When do you want to complete your goal? M A R T

19. Reasons why EDUCATING YOUTH TO PARTICIPATE IN REGULAR/DAILY PHYSICAL ACTIVITY:
Decreases risk of heart disease, diabetes, high blood pressure, and cancer.
May lower an individual’s tendency to become overweight or obese.
Helps youth make healthy and active changes for a lifetime.
Provides significant overall health benefits and is necessary for good health.
60 minutes of daily physical activity is recommended for individuals in your age group.

20. Individuals in your age group should participate in the following types of physical activity daily:
Moderate to vigorous Physical activity
Several periods of physical activity of 15 minutes or more
A variety of activities that affect all the components of fitness
Physical activities that are enjoyable

21. What is the primary purpose of fitness testing in physical education class?
To provide teachers with a fitness test in order to grade students on their physical activity?
To compete against other students in their class/school?
To educate students about fitness as it relates to the sports they like to play?
To compare each individual student to another student or class average?
To provide students with personal health-related fitness information that may be used for planning a personal training program? NO NO NO NO
YES

22. ADDITIONAL Fitness-gram information
FG testing occurs in PE class because it provides students with personal-health related information that may be used for planning a personal training program.
Self-testing can be repeated often by the individual or another student to assess improvement.
Self-testing is a personal tool that can be used beyond school fitness programs.
Self-testing allows students to plan their own personal fitness programs throughout life.
Self-testing with practice becomes an accurate measure for students on how they are able to improve.