Freshmen Foundations Power Point 2 Goals and Fitness Testing

Goals should be…”WORM” Written Obtainable Realistic Measurable

A Goal is not: I will run faster.

I will improve my mile time by 5 seconds. A Goal is: I will improve my mile time by 5 seconds.

Fitness Assessments: In order to write goals, you need to know where you stand. We use fitness testing to find where you’re starting from and where you need improvement. Fitness tests will help shape your goals and your workouts.

Various Types of Tests: Cardiovascular Endurance: PACER Time intervals get closer together as the time increases. Mile With a heart rate monitor and without

Various Types of Tests: Muscular Endurance: Curl Up Test Muscular Strength: Push Up Test 1 rep max (not a fitnessgram test)

Various Types of Tests: Flexibility: Sit and Reach Body Composition Not tested in class Skinfolds Underwater weighing BMI Chart Bioelectric Impedance

What are your fitness testing goals? PACER: pre_____goal_____steps increased_____ Mile: pre_____goal_____steps increased_____ Push-up: pre_____goal_____steps increased_____ Curl-up: pre_____goal_____steps increased_____ S & R: pre_____goal_____steps increased_____ Total steps increased______ Letter Grade_____

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 Increases body temperature gradually Decreases risk of injury

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 followed by a stretch. Move Slowly and Rhythmically Focus on full Body Range of Motion Don’t bounce, jerk or force positions Dynamic stretching

The Right way to Work Out: The Work Out: Design work out plans based around your goals. To vary your workouts, remember to change part of the F.I.T.T. Philosophy and/or S.P.O.R.T. principle to increase results. 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.

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

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

Types of workouts There are a variety of ways to get a work-out in. Find one (or more) that work for you! Examples: Circuit Strength Group fitness Sports TABATA Endurance (cardio/muscular) AMRAP CrossFit

The Right way to Work Out The Cool Down: Necessary to lower heart rate and prevent muscle soreness Goals of a cool down: Prevents blood from pooling in arms and legs Returns blood to heart Flushes muscles of waste produced during exercise (lactic acid) Prevents soreness

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 before sitting down Stretch muscles used during workout (static stretching)

Consequences of Improper Cool Down Acute Muscle Soreness Felt immediately after exercise Injury DOMS “Delayed Onset Muscle Soreness” 24-48 hours after workout