10 weeks in the Fitness Center Enough time to make a change

Top 5 Risk Factors for DEATH High Blood Pressure Smoking Raised blood sugar (causes Diabetes) PHYSICAL INACTIVITY obesity

Obesity The obese die 5-12 years earlier

Role Models? 1 out or 5 adults smoke 1 out of 3 are obese

Lifestyle Change Not getting enough EXERCISE Teenagers are not moving enough HOW MUCH TIME DO YOU NEED TO SPEND EXERCISING?

is the only subject which, by the very nature of its content, Physical Education is the only subject which, by the very nature of its content, has the potential to affect how a person will feel every moment of every day for the rest of his or her life. Brush teeth?

Changes into appropriate clothing (sneakers, sweat pants, shorts) Fitness Grading -Read and sign contract Each student is expected to follow these rules when using the Fitness Center. Total of 10 points (one for each block). SAFETY WEIGHT EQUIPMENT CARDIOVSCULAR EQUIPMENT Use appropriate spotting (when necessary) Adjust equipment properly Adjust equipment to your specifications Stay on task Use appropriate weight (not too heavy and not too light) Use and maintain appropriate speed Do not disrupt others   Keep both feet on pedals and treadmill belt at all times and face forward Shut down and put away equipment before exiting Changes into appropriate clothing (sneakers, sweat pants, shorts)

Fitness Center The overall goal is having all students through self - evaluation, create and implement a personal fitness plan to be carried out over ten weeks

Fitness Center The fitnessgram is administrated to students as a self-evaluation tool to provide direction in the development of a fitness plan

Exercise Recommend 150 minutes of exercise a week There are 10,080 minutes in a week… 30 minutes a day-5 days a week And at least 2 days of muscle strengthening exercises Easy right? Where do we go wrong?

Common Mistakes made in the gym… Doing long bouts of cardio if you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results. Short, high intensity intervals

Common Mistakes made in the gym… Doing isolated exercises… e.g.- tricep curls, bicep curls isolated exercises are not functional -- meaning there's little to no crossover to any real life activities; worse yet, they don't recruit enough muscles to be effective at burning fat.

Common Mistakes made in the gym… Using machines The problem is this: machines alter the way your body naturally moves, this severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition; worse yet, machines can cause excessive strain on your joints. LADIES…lifting heavier weights, will NOT make you get "big" or look like one of those muscle-clad women on the cover of a bodybuilding magazine -- not even close!

Common Mistakes made in the gym… Doing crunches and sit-ups to get a 6 pack if you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. the key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them

Common Mistakes made in the gym… Repeating the same work-out routines over and over if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up; your body has an amazingly ability to adapt quickly and when it does, you stop making progress It only takes 3 weeks for your body to adapt to a work-out routine (at which point you stop getting results)

Common Mistakes made in the gym… Doing long work-outs your body responds to quality over quantity longer workouts do NOT equal better or faster results; if you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result. Fitness is INTENSITY dependent…not time dependent. (F.I.T.)

Getting started…

Anatomy of a good work-out Warm-up (5 minutes) Exercise (30-45 minutes) -mix of cardio and weight training Stretching with cool down (10 minutes)

Components of Fitness There are 5 components….can you name them?

Components of Fitness Muscular strength Muscular endurance Flexibility Aerobic capacity Body composition

FIT Principle Frequency Intensity Time

Target Heart Rate (THR) Need to know your target heart rate THR hand out

Fitnessgram testing Next class…then writing fitness goals

10 Weeks in the Fitness Center Keeping a journal Write out each day’s work out Keep track of exercises (warm-up, work-out, cool down) Adjust goals as needed 1 week food journal Reflection after 10 weeks