NASH PHYSICAL EDUCATION FITNESS CONCEPTS Personal Activity Plan Project

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.

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

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

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.

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 20 -30 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

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

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 220. To calculate target heart rate zone (THRZ,) find the lower and higher percentages of the MHR.

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

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

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.

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

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

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:

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

Flexibility AND THE FITT PRINCIPLE Daily Warm-up Cool-down Hold 15-30 seconds Total body 1-3 reps 10-20 minutes Static stretch Controlled dynamic stretching Yoga F: I: T: T:

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.

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

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.

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

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

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.