1. Goals and Fitness Testing Power Point #2

2. Goals should be… Written Obtainable Realistic (but challenging) Measurable

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

4. A Goal is: I will improve my mile time by 15 seconds. or… I will get 3 more push-ups to achieve 20.

5. Fitness Assessments: In order to write goals, you need to know where you stand. We use fitness testing to find where you start out and where you need to make improvements.

6. Various Types of Tests: Cardiovascular Endurance: PACER Time intervals get closer together as the time increases. Mile 10 laps inside track ; 4 laps outside track

7. Various Types of Tests: Muscular Endurance: Sit-up Test Push-up Test Muscular Strength: 1 Rep Max

8. Various Types of Tests: Flexibility: Sit and Reach Body Composition: Body Fat Testing Boys: 12-18% Girls: 18-24%

9. 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

10. 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 Move slowly and rhythmically Focus on full body range of motion Don’t bounce, jerk or force positions

11. The Right way to Work Out: The Workout: Remember the F.I.T.T. principle and S.P.O.R.T. principle Design workout plans based around YOUR goals 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 The minimal time one should exercise to benefit from the activity is 20 minutes

12. The Right way to Work Out: The Cool Down: Necessary to lower heart rate and prevent muscle soreness Prevents blood from pooling in arms and legs Returns blood to heart Flushes muscles of waste products during exercise Prevents soreness

13. 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 Stretch muscles used during workout

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

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

16. Freshman Foundation Fitness Testing 7th Period Fall 2013 Student ID Sit & Reach Mile RunPacerCurl UpPush Up 11600716612.2517404 217015086.56.2547185 3170001659.05388012 31711201211.57.15508018 317230010 6.48658021 417019510.57.57.15503415 41707281514 80 417124212107.07502516 517084088.59.530 16 51708809.596.55508034 51709906.5612.25204520 5171020109 50 517114014137.44618017 517131097.59.2522309 12000654101110.1 12 1400017015.5 12.24232710 1500005576.510.2254213 150002163313.312154 1500026911.512.512.2723386 180001538.51013.4523359 1800041012118.37 5328 181713201211.512.1324012 2100008912 10.28368020 2300013815147.29415114 4100064499.512.05255622 420006555410.253680 610009669.5 11.440493