Owen J. Roberts Middle School Fitness Mr. Sammler

General Reminders Be prepared for class Dr. notes & parent notes Borrowing clothing Make-up sessions Locker room behavior

Rules  Always be aware of your surroundings  Return all equipment to proper locations  Perform exercises properly by using weights that you can handle safely  Look on charts or ask your teacher for proper lifting techniques  Report any damage to equipment immediately

Rules When Exercising  Safety is always #1 priority  Jump rope in the gym ONLY  Treadmill speed limit is 6.5 mph  Peg board is to be used with adult supervision  Ask for assistance…offer assistance

Exercise – Why Do It? Weight loss or gain Improve at sports or other activities Recover from injury Enjoyment Stress relief

Full Value Contract

Fitness Benchmarks

Choosing An Objective For Exercise Muscular endurance Muscular strength Muscular power

Sets & Reps  A rep (repetition) is one complete motion of an exercise  A set is a group of consecutive repetitions For example, you can say, “I did two sets of ten reps of push-ups.” This means that you did ten consecutive push-ups, rested, and then did another ten consecutive push-ups.

Muscular Endurance The muscle’s ability to continue to perform without fatigue So how do we achieve this? Weight- Light Sets- Moderate To High (4-6) Repetition- High (15-20) Rest- Short (About 30 Seconds)

Muscular Strength The muscle’s ability to exert force on physical objects So how do we achieve this? Weight- Moderate Sets- Moderate (3-4) Repetitions- Moderate (8-12) Rest- Moderate (1 ½ - 2 Minutes)

Muscular Power The muscle’s ability to exert maximum force in minimal time So how do we achieve this? Weight- High Sets- High (5-6) Repetitions- Low Reps (2-4) Rest – (2 ½ - 3 Minutes)