1. Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Unit 3: Fitness Planning, Exercises, and Injury Prevention Chapter 7 Setting and Reaching Fitness Goals

2. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-2 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Key Terms short-term goals long-term goals SMART overload principle progression principle specificity principle reversibility principle multiple-repetition maximum FITT principle action plan

3. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-3 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Types of Fitness Goals Short-term goals: Specific Can be completed in a few hours, days, or weeks Long-term goals: Specify what you want to achieve over a longer period of time

4. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-4 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Being SMART about Goal-Setting Specific Is your goal clear? Meaningful and Measurable How will you know when you are done? Action-Oriented Is reaching your goal possible? Realistic How likely is it you will reach your goal? Time-bound How long will it take to reach your goal?

5. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-5 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Tracking Your Goals Develop a goal-setting worksheet Identify your long-term goal and your SMART short-term goals Examine strengths and weaknesses Focus on the tasks at hand

6. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-6 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Strategies for Success Make exercise a high priority Use distant facilities less often and find uses for other areas, ie. your bedroom or the basement Review your timetable and find ways to fit H&PE into your timetable every year Review your goals to remind yourself what you are working towards Look for people who can support you Try different equipment, vary your routine, or listen to music to keep yourself from getting bored Have fun!

7. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-7 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Training Principles The Overload Principle: When you give your body more to do than it is accustomed to doing Your body will gradually adapt to additional demands Your cardiorespiratory system and muscles become stronger and more efficient The Progression Principle: Fitness improvements occur gradually by progressively adding to the overload

8. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-8 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Training Principles The Specificity Principle: The more specifically the activity is focused on improving a particular fitness or muscle area, the more benefit will occur in that area. The Reversibility Principle: Detraining, or stopping your exercise regime, can reverse the gains you have made

9. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-9 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Multiple-Repetition Maximum Method One-Rep Maximum: The weight that you can maximally lift once First step in developing a personal resistance training program Multiple-Rep Maximum: The weight that you can just barely lift for 10 reps Used to find your equivalent one-repetition maximum

10. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-10 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. The FITT Principle Frequency How often you perform the exercise Intensity How hard you perform the exercise Time How long you spend on the exercise Type The kind of activity you perform to exercise

11. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-11 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Creating an Action Plan Stage 1: Set SMART Goals Stage 2: Develop Action Steps Stage 3: Identify Barriers, Find Solutions Stage 4: Reward Success

12. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-12 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Nothing Succeeds Like Success Motivation and Effort Ownership of goals Provide yourself with options Reinforcement for actions taken Think variety Challenge yourself Be open to revision

13. Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Unit 3: Fitness Planning, Exercises, and Injury Prevention Chapter 8 Exercises for Fitness and Health

14. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-14 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Key Terms resistance training repetitions/sets deltoid biceps triceps pectoralis major trapezius latissimus dorsi erector spinae abdominal muscles quadriceps hamstrings gastrocnemius

15. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-15 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Resistance Training Exercising a particular muscle or muscle group by subjecting it to additional weight stress Objective is to develop the targeted muscle or muscle group and to make it stronger Any resistance will yield muscular strength and muscular endurance benefits

16. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-16 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Resistance Training Fundamentals Safety First, Always Maximizing benefits: Ensure the exercise is appropriate for you Ensure the conditions under which you are performing the exercise are safe Proper technique: Body position Breathing Tempo and phases Grips: supinated and pronated

17. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-17 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Grips Pronated gripSupinated grip Monkey grip—not recommended

18. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-18 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Repetitions and Sets Describes the number of times you continuously perform a certain resistance training exercise Repetitions: Number of times you continuously perform an exercise Sets: Number of times you perform a certain number of reps

19. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-19 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Deltoid Exercises Lateral Shoulder Raise: Works the outside, or lateral, part of the deltoid muscle Can be performed with tubing or dumbbells Rear Deltoid Raises: Works the rear, or posterior, part of the deltoid muscle Can be performed with tubing or dumbbells

20. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-20 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Biceps Exercises Standing Tube Curls: Requires a straight back and slightly bent knees Performed with tubing, can increase the load after a few weeks of building exercise into your regimen Stability Ball Concentration Curls: Challenges you to keep your upper body still Performed with dumbbells on a stability ball

21. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-21 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Triceps Exercises Standing Triceps Extension: Requires a straight back and slightly bent knees Fully extend your arm when performing the exercise Can be performed with tubing or dumbbells Triceps Kickbacks: Can be performed with tubing or dumbbells Use wall mirror to check technique during exercise

22. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-22 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Chest Exercises Standard Push-Up: Performed with your legs fully extended, keeping your backs, hips, and knees perfectly straight “Modified” version is done from a kneeling position Tubing Chest Press: Performed with tubing that offers a resistance that is appropriate for you

23. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-23 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Back Exercises Bird Dog: Primarily targets the erector spinae group: iliocostalis, longissimus, and spinalis Ideally requires the use of a mat Upward Row: Targets trapezius and latissimus dorsi Performed with dumbbells

24. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-24 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Abdominal Exercises McGill Crunch: An isometric exercise Requires raising the shoulder blades off the ground in a slow, controlled manner Towel Crunch: Good way to learn the mechanics of the abdominal crunch Performed with a towel

25. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-25 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Quadriceps Exercises Tubing Squats: Should be performed only with light tubing resistance Should be avoided if you have knee pain or back injuries Single-Leg Squats: Start with your own body weight, gradually progress to the use of dumbbells

26. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-26 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Hamstring Exercises Lunges: Excellent all-round lower body exercise Gradually progress to the use of a medicine ball Stability Ball Leg Curls: An advanced exercise, should be done only after mastering the lunge and the single-leg squat Requires the use of a mat and a stability ball

27. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-27 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Calf Exercises Calf Raises: Requires the use of a raised platform or step Gradually introduce other forms of resistance to exercise Single-Leg Calf Raise: Offers more of a challenge Supplement the exercise by adding a light resistance weight

28. Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Unit 3: Fitness Planning, Exercises, and Injury Prevention Chapter 9 Injury Prevention and Safety

29. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-29 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Key Terms warm up/cool-down dynamic stretching/ static stretching strains DOMS tendonitis SHARP/PIER ligaments sprains dislocations/ separation fracture shin splints stress fractures concussion weather-related injuries

30. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-30 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Safety First Wear properly fitted equipment to decrease the risk of serious injury: Appropriate helmet Eye protection Mouth guards Wrist, knee, and elbow guards Protective cups (for hockey players)

31. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-31 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Warm-Up Exercises Benefits of the warm-up: Increases body temperature Increases blood circulation and delivery of oxygen to the muscles Reduces risk of muscle strains and pulls Improves muscle elasticity and lubricates joints Improves range of motion in joints Will help reduce injuries &and lessen post-exercise discomfort Dynamic stretching

32. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-32 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Cool-Down Exercises Stopping abruptly after exercise can hurt the body Benefits of the cool-down: Prevents blood from pooling in muscles, which could cause dizziness or fainting Helps body discard adrenaline Reduces muscle stiffness Helps remove lactic acid and carbon dioxide Static Stretching

33. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-33 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Muscle and Tendon Strains and Tears Strains are caused by twisting or pulling a muscle or tendon Acute strains: appear suddenly and can be severe Chronic strains: occur over an extended period of time Three categories of severity: First-degree injuries Second-degree injuries Third-degree injuries

34. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-34 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Delayed Onset Muscle Soreness (DOMS) Thought to be a result of microscopic tearing deep within the muscle fibres Swelling can occur Can be minimized by doing proper warm-up and cool- down exercises Consult a physician if soreness continues for more than a few days

35. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-35 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Tendonitis Inflammation of tendon caused by irritation due to prolonged or abnormal use Symptoms include: Pain or point tenderness of the tendon near or around a joint Stiffness and pain on the tendon which restricts movement Mild swelling, numbness, or tingling at the joint Condition named after affected tendon or joint (e.g. Achilles tendonitis, tennis elbow)

36. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-36 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. SHARP Signs of an injury: Swelling Heat Altered joint Redness Painful to move

37. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-37 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. PIER Steps to take when treating an injury: Pressure Ice Elevate Restrict and rest

38. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-38 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Ligaments and Sprains Ligaments are a form of connective tissue that attach bone to bone Sprains occur when a ligament is stretched or torn due to: A direct hit on the joint An awkward landing after a jump Sprains have three categories of severity: First-degree sprain Second-degree sprain Third-degree sprain

39. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-39 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Dislocations and Separations Dislocation: Occurs when a bone is displaced from its joint Caused by collisions or falls Common in finger and shoulder joints Separation: Commonly occurs to the shoulder blade—ligaments attaching your clavicle and shoulder blade are torn & bones separate Caused by collisions or awkward falls

40. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-40 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Growing Pains: Osgood-Schlatter Syndrome Causes: When the epiphyseal plate gets overused Symptoms: Pain, swelling, and tenderness Pain gets worse Limping after physical activity Pain is relieved during rest Treatment: Apply the principles of PIER See your physician Rest and anti-inflammatory drugs

41. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-41 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Bone and Head Injuries Fractures: Simple fracture Compound fracture Comminuted fracture Shin Splints: The tearing of connective tissue between the tibia and fibula along front shaft of shin bone Stress Fractures: Tiny cracks along the bone

42. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-42 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Concussions Cause: Severe hit to head Symptoms: Feeling nauseous, dizzy, or light-headed Trouble remembering events before & after the injury Headaches, blurred vision, or sensitivity to light Mumbled or slurred speech Difficulty concentrating, thinking, or talking straight Acting out of character Feeling overly tired and wanting to just sleep

43. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-43 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Concussions Grading Concussions: Grade 1: Mild: May experience some symptoms without losing consciousness Grade 2: Symptoms last longer, no loss of consciousness Grade 3: Severe: Loss of consciousness

44. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-44 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Weather-Related Injuries Heat Cramps Heat Exhaustion Heat Stroke Hypothermia Frostbite

45. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-45 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Sunshine 101 Keep your skin covered with loose fitting clothing that can breathe easily Generously apply water- and sweat-proof sunscreen that has an SPF of 15 or greater Protect yourself with a hat or visor and sunglasses Minimize your time in the sun, particularly between 10am and 3pm

46. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-46 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Using Equipment Safely Part 1 Safety in the Gym: Never consume food and soft drinks or chew gum in gym Recycle all water bottles that you bring to the gym Allocate running shoes to be worn in class and never outside Never be in the gym unsupervised Obey all rules stated by your teacher Help clean up after class

47. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-47 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Using Equipment Safely Part 2 Safety on the Field: Check field for debris and report broken glass to your teacher Wear appropriate footwear (cleats on wet field) Do not be distracted by friends sitting in stands Clean up any waste you may leave behind

48. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-48 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Using Equipment Safely Part 3 Weight-Room Safety: Apply the proper lifting and spotting techniques Check cables and resistance tubing for tears and rips Keep fingers and feet clear of moving machines Do not attempt to clear weight jams by removing pins or plugs yourself Return all free weights to their original location Use a towel to wipe sweat from machines or mats

49. Unit 3 Fitness Planning, Exercises, and Injury Prevention Chapter 7-49 Setting and Reaching Fitness Goals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Using Equipment Safely Part 4 Wear suitable clothing—use a weight belt as instructed by your teacher Never workout in an unsupervised weight-room Water bottles should be the only foodstuff in a weight room Always work out with a “training buddy” Avoid “horse play” at all times