1. Fitness Project Criteria This sheet will guide your work on the fitness project.

2. My Fitness Results Health Related Fitness Component Assessment Name Assessment result Fitness Result Cardio Respiratory 3 minute step test85 BPMExcellent Muscular Strength Muscular Endurance Flexibility Body Composition

3. Smart Goals  Cardiorespiratory Endurance:  Muscular Strength or Endurance:  Flexibility: Scenario: Kim would like to improve her flexibility. She can currently reach to 3 inches on the sit and reach assessment. Write a SMART Goal for Kim to improve her flexibility. By improving Kim’s flexibility, she will be able to score a 5 on the Sit and Reach Assessment. I will complete this goal by June 1 st 2012. These goals must be SMART: These goals must be SMART: Specific Specific Measurable Measurable Attainable Attainable Relevant Relevant Time oriented Time oriented

4. FITT Principle Chart- Describes how to apply the principles of overload and progression Section 3 FrequencyIntensityTime Type Warm up Before work- out 50%Max. heart rate 5-15 min. aerobic Flexibility DailySlight tension20 seconds each stretch Cardio Respiratory 3 times a week (minimum) 60-85%MHR20 minutes aerobic Muscular Endurance 2 Times a week Fatigue muscle 2sets 12Reps Anaerobic Or Muscular Strength 4 times weekFatigue muscle 4 sets 10 Reps Anaerobic Cool Down After work out 50%Max. heart rate 10-15 min. aerobic

5. Section 4Warm Up and Section 8 Cool Down For my warm up and cool down, I will jog before and after my workout for about 10 to 15 minutes. Benefits of warm upBenefits cool down

6. Section 5: STRETCHING ROUTINE-Benefits are Upper body stretch: include a description and picture Mid body stretch: include a description and picture Low body stretch: include a description and picture

7. Section:6 Cardio Respiratory Endurance: Health Benefits: Maximum Heart Rate: Show your work. Target Heart Rate Zone: Show your work

8. Section 7 Resistance Training: Benefits: Training Chart: MuscleExercise Description Equipment

10. Conclusion: (Answer the 7 questions in complete sentences) 1. Five health related components are: 2.Assessment tool to measure each are: 3. Health related components of fitness are focused on when developing an individual plan so one can improve by incorporating training principles of……..overload and progression 4. What is most important and why…. 5. What is least important and why…. 6. The fitness plan will help me physically/mentally/and socially … one example of each. (refer to notes) 7. Which one is most important and why

11. Work Cited page: Library/ Resources for classes/health folder/easybib.com/Spark people Works Cited "Reference Guide to Aerobic Exercise." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. "Reference Guide to Cooling Down." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. "Reference Guide to Strength Training." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. "Reference Guide to Stretching." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. "Reference Guide to Warming Up." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. Go to easybib- easybib.com/

12. Practice quiz in 5 minutes BE SURE TO KNOW: -THE HEALTH RELATED COMPONENTS OF FITNESS -THE FITT PRINCIPLE -THE PRINCIPLES OF SPECIFICITY, OVERLOAD, & PROGRESSION – Look over your notes/warm-ups/worksheets – Study with a classmate

13. 1.What does FITT stand for? 2.Describe the principle of Specificity. 3.Describe the Overload Principle. 4.What are the five health related components of fitness? 5.Name one way to assess cardio- respiratory endurance. 6.Holding a stretch for 20 seconds or longer will help you to improve ________. 7.What type of exercise should a person perform if she wants to improve her muscular strength or muscular endurance? 8.What is the formula to find your Maximum Heart Rate? 9.Identify ways to help prevent diabetes. SWITCH PAPERS 1.Frequency, Intensity, Time & Type. 2.The specific physical activity chosen to improve a health related component of fitness (example- anaerobic exercises help you to improve muscular endurance) 3. Increasing the amount resistance the body is accustomed to in order to achieve fitness 4.Muscular Strength, Muscular Endurance, Cardio-Respiratory Endurance, Flexibility, & Body Composition. 5.3 Minute Step Test or Mile Run 6.Flexibility 7.Anaerobic Exercise 8.220-Age= Maximum Heart Rate (MHR) 9.Exercise and eat right=great diet.

14. Short Answer=Smart Goal for Jim. His score on step test was 115bpm. It put him in needs improvement category. In space provided, write a smart goal to improve his cardiorespiratory endurance. By improving his cardio-endurance Jim will score lower than 110 bpm on step test by June 2013. Max heart rate formula for a 30 year old, warm up rate and target heart rate range. Fitness Test ….how did you do?

15. Use a pencil Fill in your name, block, and Student ID If you are unsure of an answer, bubble in “D” (IDK) Pretest (CFA)

16. Use a pencil Fill in your name, block, and Student ID If you are unsure of an answer, bubble in “D” (IDK) (CFA)-Study your open notebook quiz

17. QUESTIONS???Open Note book Quiz