2. Fitness Intro

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

4. Why should you exercise? appearance appearance better weight control better weight control metabolism metabolism breathing capacity breathing capacity flexibility flexibility endurance endurance strength strength cardiovascular health cardiovascular health self-esteem self-esteem way to socialize way to socialize mental alertness mental alertness handle stress better handle stress better less fatigue less fatigue sleep better sleep better positive attitude positive attitude

5. Basic components of Fitness Body Composition Body Composition Flexibility Flexibility Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance Cardiorespiratory Endurance Cardiorespiratory Endurance

6. Body Composition The percent of body fat, lean muscle, bone, connective tissue, water, etc.. The percent of body fat, lean muscle, bone, connective tissue, water, etc.. Measured with calipers, & hydrostatic weighing Measured with calipers, & hydrostatic weighing

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

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

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

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

11. Types of Exercise you can use Aerobic Exercise- Activity that uses continuous oxygen. Aerobic Exercise- Activity that uses continuous oxygen. –Biking, swimming, running Anaerobic Exercise- Intense physical activity in which the body’s supply of oxygen to produce energy does not meet the demand. Anaerobic Exercise- Intense physical activity in which the body’s supply of oxygen to produce energy does not meet the demand. –Sprinting, weight training

12. 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

13. 1. Warm-Up Increases heart rate & blood supply to muscles Increases heart rate & blood supply to muscles Helps you mentally focus Helps you mentally focus Generates heat in your muscles- increases flexibility & avoid injury Generates heat in your muscles- increases flexibility & avoid injury

14. 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

15. 3. Cool down Prevents tightened muscles from becoming sore Prevents tightened muscles from becoming sore Allows HR to return to normal Allows HR to return to normal Assisting in prevents injury Assisting in prevents injury Examples? Examples?

16. Starting an exercise program Set a goal Set a goal Determine when you will exercise and where. 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. 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.

17. Goals A goal is something that you work towards and hope to achieve 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? 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? Long Term- Goals that may take weeks, months or years to achieve. Examples? Why is goal setting so important? Why is goal setting so important?

18. SMART Goals: SpecificMeasurableAchievableRelevantTimely

19. Specific: What do you really want to accomplish? Answer who, what, where, when, why What do you really want to accomplish? Answer who, what, where, when, why

20. Measurable: Set goals in increments of time, weight, days, etc. Set goals in increments of time, weight, days, etc.

21. Achievable: Achievable- Do I have enough control to make it happen? Don’t set it so high that in the back of your mind you know failure will eventually happen Achievable- Do I have enough control to make it happen? Don’t set it so high that in the back of your mind you know failure will eventually happen

22. Relevant: The goals you set need to be goals that really matter to you. The goals you set need to be goals that really matter to you. Don’t be influenced by others goals, ask yourself if it’s something you really care about. Don’t be influenced by others goals, ask yourself if it’s something you really care about.

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

24. 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

25. 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

26. 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

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

28. Fitness Review http://www.youtube.com/watch?v=zXYHFc 8Et3c