Elements of Fitness

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Health/Physical Education

• Elements of Fitness

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Pace Lap

• In your own words answer the following question
• What does it mean to be physically fit?
• Please list three words that describe physical
  fitness.
• 5 minutes

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Review

1. Other than laziness, what are two barriers to
   physical activity?
2. A type of physical activity that requires
   planned, structured, and repetitive bodily
   movement is known as ____________.
3. __________ is any form of movement that causes
   your body to use energy.
4. _______________ is a way of life that involves
   little or no physical activity.
5. What is one risk of living a sedentary lifestyle?
   (Bonus)

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Daily Objectives

• Content Objectives
• Identify the five components of health related
  fitness.
• Language Objectives
• Copy notes off of power point.

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Reading Assignment

• Please read the section titled Improving Your
  Fitness on pages 83 and 84.
• Copy the following definitions and give two
  examples of each.
• Aerobic Exercise
• Anaerobic Exercise.

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Types of Exercise

• Aerobic Exercise Any activity that uses large
  muscle groups and requires oxygen, and can be
  maintained for at least 20-30 minutes at a time
• Anaerobic Exercise Exercise that involves
  intense short burst of activities that do not
  require oxygen.

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Muscular Strength

• The amount of force that a muscle can exert.
• Example
• How much weight can you lift at one time.

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Muscular Endurance

• The ability of the muscles to perform physical
  tasks over a period of time without becoming
  fatigued.
• Example
• How many push ups can you do before getting tired?

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Benefits of Muscular Strength and Muscular
Endurance

• Helps reduce the risk of injury.
• Helps maintain a healthy body composition.
• Promotes a positive self-esteem.
• Prevents osteoporosis.

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Methods of Assessment

• Weightlifting (Rep Max)
• Sit Up Test

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Reading Assignment

• Read the section titled Improving Muscular
  Strength and Endurance on page 85.
• What are three types of resistance exercise?
  Write a brief description of each.

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Mode (Type)

• Isometric muscle contractions produce little or
  no movement.
• Cheap and inexpensive.
• Used during injury rehabilitation.
• Isotonic Muscle contraction with movement.
• Concentric Shortening of the muscle during
  contraction.
• Eccentric Lengthening of the muscle during
  contraction.

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Pace Lap

• What are the five elements of fitness?

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Principles Of Strength Training

• Type
• Resistance
• Sets
• Repetitions

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Quiz

1. ____________ is a type of exercise in which the
   muscle contracts but there is little or no
   movement produced.
2. ____________ is an exercise that involves intense
   short burst of activities that do not require
   oxygen.
3. ____________ is the amount of force a muscle can
   exert at one given time.
4. A ____________ contraction is when the muscle
   lengthens as it contracts.
5. Is jogging for 35 minutes an aerobic or anaerobic
   exercise?
6. Is the push up an isometric or isotonic exercise?
   (Bonus)

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Assignment

• Read pages 80 81 and answer the following
  questions.
• Define cardiorespiratory endurance.
• Keeping your ________________ system healthy is
  the most effective way to prevent cardiovascular
  disease.
• What is one test used to measure
  cardiorespiratory endurance?

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Cardiorespiratory Endurance

• The ability of the heart, lungs, and blood
  vessels to utilize and send fuel and oxygen to
  the bodys tissues during long periods of
  moderate-to-vigorous activity.
• Example
• 1-mile run

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Cardiorespiratory Endurance

• The Heart should be trained just like any other
  muscle.
• Good cardiovascular endurance can reduce your
  risk of developing cardiovascular disease.
• Method of Assessment
• Step Test
• Copy Scoring Chart from page 81

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Elements of Cardiorespiratory Endurance

• Frequency
• How often are you going to do it?
• Intensity
• How hard are you going to work?
• Type
• What type of aerobic exercise are you going to
  do?
• Time/duration
• How long are you going to do it?

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Frequency

• How often an individual engages in an exercise
  session.
• To improve C.R.E. three to five 20-30 minute
  training sessions per week is recommended.
• To increase weight loss 45-60 minutes of
  low-moderate intensity exercise 5-6 days/week is
  recommended.

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Intensity

• How hard a person must work in order to improve
  or maintain fitness.
• Must work at Target Heart Rate to see benefits.

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Calculating Target Heart Rate

• Copy the 5 steps to calculating your target heart
  rate on page 84. (Real Life Application)
• Sit quietly. Take your pulse by using your index
  and middle finger pressed just under your jaw
  line or on the thumb side of your wrist. Count
  for 15 seconds, then multiply that number by 4.
  This is your resting heart rate.
• Subtract your age from 220. (220 age maximum
  heart rate)
• Subtract your resting heart rate from your
  maximum heart rate.
• Multiply the number you arrived at by 60 and
  then 85 round to the nearest whole numbers
• Add your resting heart rate to the numbers you
  arrived at in Step 4. (This equals your target
  heart rate range)

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Example

• Suzy 16
• 1. Resting Heart Rate 66bpm
• 220-16 204
• 204-66 138
• 138 x .60 83 and 138 x .85 117
• 83 66 149
• 117 66 183
• 149-183 Target Heart Rate Range

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Type

• The form of exercise selected.
• Must Be Aerobic Exercise
• Examples
• Jogging
• Walking
• Swimming
• Hiking

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Time/Duration

• The time in which the exercise session is carried
  out.
• The general recommendation is that an individual
  train between 20-60 minutes per session.
• Untrained individuals should train at a lower
  level therefore they should workout for a longer
  duration.

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Flexibility

• The ability to move a body part through its full
  range of motion.
• Example
• Stretching
• Method of Assessment
• Sit and Reach

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Background Information

• Approximately 80 of all low back pain in the US
  stem from poor flexibility.
• Different Types of Flexibility Training
• Ballistic Stretching
• Static Stretching
• Dynamic Stretching

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Benefits of Flexibility Training

• Successfully treats dysmenorrhea (Painful
  Menstruation).
• Promotes healthy muscles and joints.
• Prevents injuries.
• Restores muscles to a normal resting length post
  exercise.
• Aids in preparing the muscle for exercise.
• Helps decrease aches and pains caused by stress

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Assignment

• Read pages 90 and 91 and copy the following
  definitions.
• Overload
• Progression
• Specificity
• Warm-up
• Work Out
• Cool Down
• What is the FITT formula?

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Scenarios

• Jonah 9th grader
• 245lbs
• 56 tall
• Goals- be able to run the mile in 3 months in
  under 10 mins
• Lose approximately 15 lbs in 6 months
• Be able to get into the healthy fitness zone for
  push-ups
• How do we help Jonah reach these goals using the
  FITT Principle?
• With a partner write down what Jonah needs to do
  in each category to reach all 3 of his goals.

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Scenarios

• Kandace 8th grader
• 125 lbs
• 53 tall
• Goals
• Get into healthy fitness zone for flexibility
• Tone up all over
• Decrease her BMI
• Are these realistic goals?
• How can we help?

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Three Principles of Fitness

• Copy the following definitions into your
  notebook.
• Overload Working the body harder than it is
  normally worked.
• Progression Gradual increase in overload that is
  necessary to achieve higher levels of fitness.
• Specificity Particular activities or exercises
  that improve particular areas of fitness.

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Developing a Physical Fitness Program

• Each program should consist of three stages.
• The warm-up Activity that prepares the muscles
  for work.
• The workout The part of an exercise program when
  the activity is performed at its highest peak.
• Aerobic
• Anaerobic
• Both
• Cool Down An activity that prepares the muscles
  to return to a resting state.

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Assignment

• Create your own workout for Jonah or Kandace.
  Make sure you include all parts of the FITT
  principle to help them reach their goals. You
  may work in groups of 2-3.
• Tell me specific exercises
• Specific Durations
• Specific Types
• FITT