LE1-C3S1T1pg61-78 Physical Training: The Daily Sixteen

Purpose This lesson explains the definitions of a “healthy body” and the benefits of physical fitness.

1. State the five basic goals of exercise. 2. Identify the four components of physical fitness that must be developed in a good training program.

3. Explain the differences among the three phases in the conditioning process: preparatory, conditioning, and maintenance. 4. Explain the importance of the warm-up and cool-down periods as essential parts of any exercise program.

CPS Key Word Questions (1-5)

Endurance _________ – the ability to continue with an activity over a long period of time

Agility _____ – the ability to control your body movement so that you can change directions quickly and efficiently

Coordination ___________ – the ability to move all parts of your body in a smooth, efficient, and concerted manner

Aerobic _______ – any exercise that involves a large amount of muscle mass, is continuous and rhythmic in nature, and can be continued for at least 20 minutes non-stop.

Isometric ________ – exercises in which you make your muscles work against each other, or against something else.

CPS Lesson Questions (1-2)

Think about the physical activity you do during a week. List 2-3 activities that you do that helps keep you healthy. (Use CPS “Pick a Student” for this question.)

 No one is too young or too old to exercise.  People with a serious or chronic medical conditions should consult a physician before embarking on a serious exercise program.  Exercising more than ___ times a week for 30 minutes or longer is best. 3-4

There are four different components of physical fitness, each of which must be developed in a good training program. StrengthEnduranceAgilityCoordination

Preparatory Phase Lasts for about 2 weeks. May experience sore and stiff muscles.

Conditioning Phase The volume of blood circulating in your muscles increases and your body functions more efficiently. Preparatory Phase

Preparatory Phase Conditioning Phase Maintenance Phase Final phase of peak conditioning.

You will not see any improvement unless you push your body beyond its normal level of performance!

 When you exercise, you should try to keep your heart rate at roughly _________ of its maximum rate. 70% - 85%  You should measure your heart rate after the first 5 minutes of exercise and approximately every 10 minutes thereafter until you get a good feel for the appropriate exercise intensity.

CPS Lesson Question (3-5)

 During aerobic exercise, our bodies consume large quantities of oxygen.  Good examples of aerobic exercise are running, swimming, and jumping rope.  Benefits of regular aerobic exercise include building endurance, helps maintain normal weight, and improves your sense of well- being.

 Exercising helps you reduce your weight, maintain weight loss, and can help fight obesity.  It takes 35 miles of walking or jogging to burn the calories in one pound of fat!  Strength training can do a great job at replacing fat with muscles.

Your body requires periods of relaxation and inactivity in order to recover from exertion. Your body requires three basic types of food: CarbohydratesFats Proteins

CPS Lesson Question (6-9)

List the 2-3 most important things you learned about exercise in this lesson. Why are they important to you? (Use CPS “Pick a Student” for this question.)

Images in this lesson were taken from:  Microsoft © Clip Art Gallery  Marine Corps Combat Camera LE1-C3S2T8