Physical Activity and Health-Related Fitness Ms. Kelly 6th Grade Health

Journal #5: In your own words, what is physical activity? Why (or why not) do you consider it important to exercise?

What is Fitness? Being physically active and ready to handle day-to-day living

Being Physically Fit Means…. Having enough energy to last throughout the day To maintain a healthful weight Having your body in good shape Keeping heart, lungs, bones, joints, and muscles healthy and strong Being able to move with ease

Benefits of Physical Activity Improve physical, mental/emotional, and social health Reduces risk of disease Increases blood flow to the brain to help you do better in school Improve your self-concept More opportunities to make friends Helps you deal with stress Makes life more FUN!

Journal: In 20 years, I will be…

Health-Related Components of Fitness Cardiovascular endurance Muscular strength Muscular endurance Flexibility Body Composition

Cardiovascular Endurance Helps strengthen your cardiovascular system and improve blood flow Refers to how well the heart and lungs get oxygen to the body during exercise and how well it can recover Fitness Test? Mile Run Other Examples?

Muscular Strength Ability of muscles to lift, pull, kick, and throw The most work your muscles can do at any given time More weight, Less repetitions Fitness Test? Push Ups Other Examples?

Muscular Endurance Ability to use your muscles for a long period of time without getting tired Less weight, more repetitions Fitness Test? Sit Ups Other Examples?

Flexibility Ability to bend and move easily and without pain Fitness Test? Sit-and-Reach Other Examples?

Body Composition VARIETY is key!!! Refers to the percent of fat your body contains compared to lean muscle mass It’s important to follow a healthy diet and get plenty of exercise to minimize the amount of fat on your body. VARIETY is key!!!

Bell Ringer: Graffiti Walk Borrow ONE marker from the bin, walk around the room to the large sheets of paper with the different health-related components of fitness on them Write 1thing people can do to work on each specific health-related component Do NOT write the same activity that another student has already written on that sheet

Journal: You’re putting together an exercise program for yourself… How often will you work out each week? How do you know how hard to work out? How long will each session be? What kinds of exercise will you engage in?

FITT Principle A set of general guidelines that help you set up a fitness plan

Frequency How often you workout each week: Cardiovascular Endurance:3-5x/wk Muscular Strength/Endurance: 2-4x/wk Flexibility: Daily

Intensity How hard you work at the activity each session Cardiovascular Endurance: Moderate to Vigorous (60%-85% of Maximum Heart Rate) Muscular Strength/Endurance: Varied exercises, 8-15 reps, 1-3 sets Flexibility: Increase to slight “pulling”

Target Heart Rate (THR) Maximum Heart Rate (MHR) = 220- Your Age MHR => 220-12 = 208 THR = [(MHR x 60%) – (MHR x 85%)] THR => [(208 x .60) – (208 x .85)] THR => 124 - 177 So what does this mean???

Time The duration of each workout Cardiovascular Endurance: 20-60min. Muscular Strength/Endurance: 30-60min. Flexibility: 10-15 seconds per stretch

Type The kind of activities you select Cardiovascular Endurance: Aerobic activities that keep heart rate (HR) in target zone Muscular Strength/Endurance: Vary resistance and body weight exercises Flexibility: Vary stretches through full range of motion

Let’s Talk About Being Smart…

Journal: Create a fitness plan for the following goal using FITT “I want to be able to do at least one pull up in a month from now.” Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1.) Wear Loose Fitting Clothing Allows your skin to breathe and stay cool Provides comfort and allows you to move freely Not That! Wear This!

2.) Choose Good Equipment Athletic shoes that fit comfortably, tie, and offer support to your feet Wear helmets and pads (when appropriate) Use a mouth-guard (when appropriate)

3.)Exercise on Soft, Even Surfaces Offers protection from falls Holes or ruts can lead to ankle and knee injury

4.) Begin by “Warming Up” Engage in activities and movements that stretch you muscles and let your heart rate rise slowly Helps to prevent injury and muscles tears

5.) Work at your Target Heart Rate THR: the level at which your heart and lungs receive the most benefit from a workout ~ 60-85% of your maximum heart rate (MHR) ~125-175 BPM (heartbeats per minute) WAYS TO CHECK YOUR HEART RATE

6.) Adjust for Weather Hot, humid days… Cold days… Shorten your workout Exercise during the cooler parts of the day Cold days… Wear layers! Protect ears and hands

7.) Drink Plenty of Fluids Lose fluids through perspiration WATER IS YOUR FRIEND!!

There is a difference!! 8.) Watch for Pain Exercise may cause discomfort… …this is NORMAL IF discomfort turns to pain, stop/slow down! See doctor if pain doesn’t go away There is a difference!!

9.) End by “Cooling Down” Slowly wind down your activity Allows HR to return back to normal gradually End workout with stretching

10.) Progress Workouts Over Time Increase the intensity of your workouts Switch up the type of workout

JOURNAL: Look over your fitness graphs… Describe what you are seeing? What does this chart tell you? What is it showing to you and anyone else that looks at it?

JOURNAL: If you could go anywhere in the world, where would you go and why??

Journal: If you had to describe yourself as a color, which would you choose, why?