1. Freshmen Foundations Power Point 2
Goals and Fitness Testing

2. Goals should be…”WORM”
Written
Obtainable
Realistic
Measurable

3. A Goal is not:
I will run faster.

4. I will improve my mile time by 5 seconds.
A Goal is:
I will improve my mile time by 5 seconds.

5. Fitness Assessments:
In order to write goals, you need to know where you stand.
We use fitness testing to find where you’re starting from and where you need improvement. Fitness tests will help shape your goals and your workouts.

6. Various Types of Tests:
Cardiovascular Endurance:
PACER
Time intervals get closer together as the time increases.
Mile
With a heart rate monitor and without

7. Various Types of Tests:
Muscular Endurance:
Curl Up Test
Muscular Strength:
Push Up Test
1 rep max (not a fitnessgram test)

8. Various Types of Tests:
Flexibility:
Sit and Reach
Body Composition
Not tested in class
Skinfolds
Underwater weighing
BMI Chart
Bioelectric Impedance

10. What are your fitness testing goals?
PACER: pre_____goal_____steps increased_____ Mile: pre_____goal_____steps increased_____ Push-up: pre_____goal_____steps increased_____ Curl-up: pre_____goal_____steps increased_____ S & R: pre_____goal_____steps increased_____ Total steps increased______ Letter Grade_____

11. The Right way to Work Out:
Warm Up:
Benefits:
Decreases strain on heart
Flexibility of tendons and ligaments is increased
Faster nerve impulse transmission
Body gets ready for more intense exercise
Increases body temperature gradually
Decreases risk of injury

12. The Right way to Work Out:
The Warm Up:
Correct Technique:
Start slow and gradually increase intensity
Goal is to raise body temp, start moving oxygen and increase blood to muscles to prepare for exercise.
Example would be to jog for 5 minutes followed by a stretch.
Move Slowly and Rhythmically
Focus on full Body Range of Motion
Don’t bounce, jerk or force positions
Dynamic stretching

13. The Right way to Work Out:
The Work Out:
Design work out plans based around your goals.
To vary your workouts, remember to change part of the F.I.T.T. Philosophy and/or S.P.O.R.T. principle to increase results.
Remember results will not happen over night, but over time with a good workout plan.
Work both cardiovascular and muscular systems on a routine basis to see best results.

14. Two Types of Exercise: AEROBIC: “With Oxygen” Fat Metabolism
Continuous activity
Long, Slow, Evenly Paced
Creates Endurance
Examples: running, swimming, rowing, cycling, jogging, cross country skiing

15. Two Types of Exercise ANAEROBIC: “without Oxygen” Sugar Metabolism
Stored Energy
Short, fast, all-out
Causes Quick Fatigue
Examples: sprinting, weight-lifting, racquet ball.

16. Types of workouts
There are a variety of ways to get a work-out in. Find one (or more) that work for you!
Examples:
Circuit
Strength
Group fitness
Sports
TABATA
Endurance (cardio/muscular)
AMRAP
CrossFit

17. The Right way to Work Out
The Cool Down:
Necessary to lower heart rate and prevent muscle soreness
Goals of a cool down:
Prevents blood from pooling in arms and legs
Returns blood to heart
Flushes muscles of waste produced during exercise (lactic acid)
Prevents soreness

18. The Right way to Work Out
The Cool Down:
Correct Technique:
Gradually decrease the intensity
Spend 5 minutes at a slower pace
Heart Rate should be under 120 BPM before sitting down
Stretch muscles used during workout (static stretching)

19. Consequences of Improper Cool Down
Acute Muscle Soreness
Felt immediately after exercise
Injury
DOMS
“Delayed Onset Muscle Soreness”
24-48 hours after workout