6th grade Fitness Mr. Misch

Benefits of sports & recreation They are fun way to provide health benefits, provide a great way to meet new friends, they help you learn to work as a team.

StretchinG Static Stretching vs Dynamic Stretching

Stretching slowly as far as possible without pain 10-30 seconds Static stretching Stretching slowly as far as possible without pain 10-30 seconds

(Ballistic Stretching) Dynamic Stretching (Ballistic Stretching) A series of quick but gentle bouncing or bobbing motions designed to stretch muscles. Example- arm circles

Components of Health Aerobic Exercise Muscular Strength Muscular endurance Flexibility Body Composition

Aerobic fitness Constant to moderate exercise for 20 minutes or more. Examples would be running, biking and swimming. Work out in in your Target Heart Rate Zone.

Examples would be push-ups and strength training with weights. Muscular strength Is the use of resistance to contract the muscles which allows the muscles to build strength (get stronger). Examples would be push-ups and strength training with weights.

Examples would be holding a plank, wall-sit and crunches Muscular endurance It is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Examples would be holding a plank, wall-sit and crunches

Examples would be Static Stretching and Dynamic Stretching Flexibility Is the range of motion in a joint or group of joints, or the ability to move joints efficiently. Examples would be Static Stretching and Dynamic Stretching

Body composition The relative percentage of body fat compared to lean body mass ( muscle, bone, water, etc)

A great guide to help you set up a fitness program. F I t t Principal A great guide to help you set up a fitness program. FITT is an acronym used to to describe the FREQUENCY, INTENSITY, TIME, and TYPE of activity you need to participate in for that activity to produce benefits.

( f ) Frequency How often you do the activity. How many days a week that you participate in the activity.

How hard you perform an activity. Intensity How hard you perform an activity. The intensity must be greater than that required for normal daily activities.

How long you do the activity. Time How long you do the activity. The activity must be done for an effective amount of time for benefits to result.

What kind of activity you are going to perform Type What kind of activity you are going to perform Aerobic Exercise (running), Aerobic Training (weight training)or something to improve your flexibility like stretching.

Muscle groups 11 muscles to know

exercises & the muscles they work Braciordialis- hand grips Bicep- arm curls Pectorals- bench press Abdominals- crunches/sit-ups Quadriceps- leg curls

Exercise & the muscles they work Trapezius- shoulder shrug Latisimus Dorsi- rows Tricep- tri extension Gluteus Maximus- squats Gastrocnemius- calf raises

Proper lifting habits 1. Start with light weights 2. Lift with correct form 3. Make sure collars are tight 4. Always have a spotter when lifting on the bench press 5) Slow and under control

Healthy heart Heart disease is the top cause of death in America. Take care of your heart for the rest of your life.

To keep your heart healthy 1. Exercise in target heart rate zone 2. Exercise at least 3 days a week 3. Exercise for a minimum of 20 minutes a day 4. Aerobic exercise is best for your heart

Energy balance ENERGY BALANCE means consuming only as much energy through food as your body uses each day. One way to measure energy is to count the CALORIES contained in the food you eat. These calories are what your body burns when you exercise. The calorie content of food you eat is called ENERGY INTAKE, and the calories your body burns is referred to as ENERGY EXPENDITURE.