1. In the ZONE!
This will be you next class, Cardio is going to be every day for at least min

2. Expectations Everyone must change up for class
Must change in locker rooms in 6-8 minutes
You must change into different clothing.
You must wear sneakers
All belongings stay in locker room.
Must attend and participate in class.
Must demonstrate appropriate behavior and respect for others as well as equipment.

3. The“New PE”
Everyone -
25 minute cardio segment with a heart monitor each class period
25 minute selection segment
Selection choices will rotate every two weeks

4. Why the New PE? EVERYBODY gets into the their ”ZONE” EVERYDAY!
Everybody can choose an activity they want

5. Selections Weight training Ropes course climbing Adventure games
Circuit workout
Group exercise class
Sports
Hockey
Flag football
Basketball
Volleyball
Ultimate frisbee
Softball
Kickball
Soccer
Selections will be based on class size and students’ interests.

6. Benefits of Being in your Zone
Increases metabolism, burns calories
Strengthens bones and muscles
Reduces chances of getting cardiovascular diseases
Lowers blood pressure
Decreases stress level
Increases energyImproves sleep
Elevates self esteem

7. F.I.T.T Principle
FREQUENCY
INTENSITIY
TIME
TYPE

8. F.I.T.T Frequency- How often you exercise 3 days a week
Intensity- How hard you exercise % of your max heart rate
Time- How long you exercise
30 Minutes
Type- Kind of exercise (weight training, cardiovascular, stretching)

9. Health Components of Physical Fitness
Body Composition
Flexibility
Muscular Strength
Muscular Endurance
Cardiovascular Endurance

10. Body Composition The ratio of body fat to lean body tissue
Body Fat percentages
Classification Female Male
Very Lean <13% <8%
Optimal Body Fat Zone % %
Healthy Fitness Zone % %
Needs Improvement >32% >25%

11. Flexibility The ability to move a joint in full range of motion
Stretches to improve flexibility
V- stretch
Standing Quad Stretch
Standing Hamstring stretch
Trunk Stretch
Butterfly stretch
Sit n reach stretch
Standing calf stretch
Stretches should be held for seconds

12. Muscular Strength & Muscular Endurance Muscular Strength = High weight & low reps Muscular Endurance = Low weight & high reps

13. Cardiovascular Endurance
The ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body’s tissue during long periods of vigorous activity

14. Aerobic Exercises to improve Cardiovascular Endurance
Walking
Jogging
Biking
Hiking
Skating
Rollerblading
Step aerobics
Spinning
Cardio Machines: Treadmill, Elliptical
Sports: Soccer, Basketball, Hockey, Football

15. Calisthenics to improve muscular strength & muscular endurance
Calisthenics are exercises designed to use your own body weight to develop muscular strength and muscular endurance.
Push-ups
Sit-ups
Crunches
Pull-ups
Chin-ups
Mountain Climbers
Jumping Jacks
Lunges
Squat Jumps
Squats
Side Jumps
Triceps Dips

16. Strength Training to improve muscular strength & muscular endurance
Upper Body Lower Body
Bicep Curls
Triceps Extension
Lat Pull-down
Military Press (standing / sitting)
Dumbbell Press (standing / sitting)
Shoulder Shrugs
Power Cleans
Bench Press
Incline Press
Decline Press
Dumbbell Flys
Pull-overs
Lat Rows
Leg Extension
Leg Curls
Back Squat
Front Squat
Dead Lifts
Leg Press
Calf Raises
Hack Squat
Lunges with Weights

17. Wellness Assessment
Height
Weight
Body Fat
Body Mass Index

18. Body Mass Index
This is an indicator of weight related illness, like heart disease, diabetes, stroke, high blood pressure, obesity, etc.
BMI Rating
18.5 or less Underweight
Normal weight
Overweight
Obese
40 or Greater Extremely Obese

19. Muscle Diagram Front

20. Muscle Diagram Back

21. Cardiovascular Endurance What is your Zone?
Maximum heart rate (MHR) = Your Age
example: yrs old = 205 BPM
Target Heart Rate (THR) =
MHR x EX. 205 x .65=133 BPM
MHR x EX. 205 x. 85= 174 BPM
Target Heart Rate Range = BPM
“In the ZONE” range = BPM

22. Heart Rate Monitors

24. What will we ACHIEVE? Accountability Concrete grading Variety
Individual planning
And most of all……………..

26. Maine Learning results
A2:Participate in a variety of health-enhancing physical activities.
A4: Demonstrate the knowledge, skills, and behaviors needed to maintain or modify levels of fitness.
A5: Analyze and compare physical fitness activities.
C3: Initiate independent and responsible personal behavior in physical activity.