CVHS Physical Ed. Fitness Unit Goal Setting Muscular Strength Muscular Endurance Flexibility Cardiovascular Endurance

Guidelines for setting fitness goals: 1. Specific Guidelines for setting fitness goals: 1. Specific -Your goal should be clear and easy to understand.  -A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Get in better shape? Break it down and it will be easier to manage. -Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.” 2. Measurable -A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number. 3. Attainable - Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.  -Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% - weight loss is attainable for most overweight people.  -A measurable, attainable goal could be, “I will lose 7% of my body weight.” 

Guidelines for setting fitness goals (continued): 4. Relevant -Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating. 5. Time-bound -Include an end-point. Knowing that you have a deadline motivates you to get started. -Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.” *It’s a good idea to set a few more action-oriented goals so that you have a game plan. Here are a few examples: -I will walk 5 days every week for 30 minutes each. -I will drink water instead of soda every day this week. -I will bring my lunch to work instead of eating out 4 days this week.

Muscular Strength and Endurance: Muscular endurance refers to the ability to perform a specific muscular action for a prolonged period of time. For example, your ability to run a marathon or to pump out 100 squats with no added weight is due to muscular endurance. Muscular strength is a muscle’s capacity to exert force against resistance. Your ability to bench press a barbell weighing 200 lbs. for one repetition is a measure of your muscular strength. Muscular strength is defined as the maximum amount of force that a muscle can exert against some form of resistance in a single effort. (Heavy weight/limited amount of repetitions)

Muscular Endurance

Muscle Recovery Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row. Muscle recovery consists of: 1) Replacing Fluids 2) Eating healthy Recovery Fluids 3) Rest (Sleep) & Relaxation (Massage) 4) Stretching-ex. Yoga 5) Active recovery- Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. 6) Avoiding Over Training-Overtraining frequently occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover.

Flexibility A person's flexibility refers to the ability of your joints to move through a full range of motion.  For every joint and every activity, there is a healthy range of motion that changes depending on what you're doing. Stretching routines help elongate your muscles and reduce the chance of injury. Benefits: Increased performance:  If your joint is flexible, it requires less energy to move through the range of motion of the exercise you're doing. Better Posture Less muscle tension and soreness Reduced risk of injury Increased blood flow to the joints Increased coordination Reduce lower back pain More relaxation for the mind and body

Cardiovascular Endurance Cardiovascular endurance is the most important aspect of fitness. It is basically how strong your heart is, which can potentially add years to your life. The heart is the most important muscle in the human body and if it is kept healthy then you can avoid numerous health problems. Another reason that cardiouvascular endurance is important is because your heart controls the oxygen flow to all your muscles - meaning cardiovascular health has a direct impact on your performance, both endurance and strength wise. The reason your cardio performance can be improved is because the heart is a muscle, and like all other muscles in the body if you keep working it it will adapt to the workload given. This allows us to have direct control of how healthy one of the most important systems in our body is. But keep in mind there are other factors that effect heart health, such as cholesterol, and blood pressure. Eating right and exercising will ensure that your heart becomes, and remains, healthy throughout your life.

Fitness Routine Example: A well rounded weekly fitness routine consists of the following: Cardio Strength Training Flexibility

Target Heart Rate Target Heart Rate Formula: 220-age Multiply by .50 for lower part of the range Multiply by .85 for the upper part of the range Example for a 14 year old student: 220-14= 206 206 x .50= 103 206 x .85= 175 It is recommended to exercise 3 days/week for 30 minutes within your target heart rate range