Fitness

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Fitness Nutrition Unit

• 8th Grade

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Bell Ringer

• Only 18 days left until summer! With this comes
  the opportunity to make a resolution to
  positively change your habits. Think about your
  current health, personal level of physical
  fitness, how often you participate in sports or
  recreational activities, you diet, and your
  knowledge of fitness information. Create a
  Summer resolution for yourself that will benefit
  you in the school year to come. Here are a few
  examples This summer, Id like to incorporate
  more servings of vegetables and fruit in my diet
  in place of fattening snack foods. This summer,
  Id like to make a goal of exercising 5 out of 7
  days of the week. This summer, Id like to start
  weight training. This summer Id like to learn
  more sports specific exercises to improve my
  performance on the field.

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How does your exercise or fitness program measure
up? Put it to the F.I.T. test!

• Frequency How often do you exercise?
• Intensity How hard do you exercise (the pace you
  walk or run, the amount of weight you lift, your
  heart rate)?
• Time How long do you perform the activity?

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Exercise Component 1 Aerobic Exercise

• Aerobic exercise increases the health and
  function of your heart, lungs, and circulatory
  system. For maximum effectiveness, aerobic
  exercise needs to be rhythmic, continuous and
  involve the large muscle groups (primarily
  located in the lower part of your body.) Walking,
  jogging, cycling, aerobic dance, and stair
  climbing are examples of activities that use
  large muscle groups. Activities combining upper
  and lower body movements such as cross-country
  skiing, rowing, and swimming can lead to even
  higher levels of aerobic capacity.

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Exercise Component 2 Strength Training

• Strength training is the process of exercising
  with progressively heavier resistance to build or
  retain muscle. Unless you perform regular
  strength exercise, you will lose up to one-half
  pound of muscle every year of life after age 25.
  Muscle is a very active tissue with high energy
  requirements, even when you are asleep your
  muscles are responsible for over 25 of your
  calorie use. An increase in muscle tissue causes
  a corresponding increase in the number of
  calories your body will burn, even at rest.

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Exercise Component 3 Flexibility

• Flexibility is a critical element of an exercise
  program but it is often overlooked. Stretching is
  important for a number of reasons increases
  physical performance, decreases risk of injury,
  increases blood supply and nutrients to the
  joints, increases neuromuscular coordination,
  reduces soreness, improves balance, decreases
  risk of low back pain, and reduces stress in
  muscles.

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Health Related Components Those factors that are
related to how well the systems of your body work

1. Cardiovascular Fitness The ability of the
   circulatory system (heart and blood vessels) to
   supply oxygen to working muscles during exercise.
   
2. Body Composition The relative percentage of body
   fat compared to lean body mass (muscle, bone,
   water,etc)

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Health Related Components

• Flexibility The range of movement possible at
  various joints.
• Muscular strength The amount of force that can
  be produced by a single contraction of a muscle
• Muscular endurance The ability of a muscle group
  to continue muscle movement over a length of
  time.

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Skill Related Components Those aspects of
fitness which form the basis for successful
sports participation.

• Speed The ability to move quickly from one point
  to another
• Agility The ability of the body to change
  direction quickly
• Balance The ability to maintain an upright
  posture while still or moving

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Skill Related Components

1. Coordination Integration with hand and/or foot
   movements with the input of the senses.
2. Reaction Time Amount of time it takes to get
   moving.
3. Power The ability to do strength work at an
   explosive pace.

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Additional Information

• Activity Calorie Counter
• The teacher will guide students through a website
  that has you input your weight and duration of
  physical activity and then outputs the amount of
  calories burned during various activities such as
  weight training and playing sports.
• http//primusweb.com/fitnesspartner/jumpsite/calcu
  lat.htm

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Homework

• Pretend you are a medical doctor assigned to
  write yourself an exercise prescription. Think
  about your current level of fitness and prescribe
  a regiment that would use the concepts of FIT
  appropriately. Your prescription must include at
  least two skill related components of fitness and
  two health related components of fitness.