Chapter 12 Fitness

Chapter 12 lesson 1 Fill in the chart

Chapter 12 lesson 2 Fill in the Chart

Fitness Assessment Station 1: DEFINE THE ELEMENTS OF FITNESS- SEE PGS. 324-325 Cardiorespiratory Endurance: 2 Examples: Muscular Strength: 2 Examples: Muscular Endurance: 2 Examples: Flexibility: 2 Examples: Body Composition:  

Fitness Assessment Station 2: TYPES OF EXERCISE- SEE PG. 327-328 Aerobic exercise (“with oxygen”): Activities that use __________________________ groups and raises your ____________________. Two examples are ________________________and _________________________. Anaerobic exercise (“without oxygen”): Activities with __________________, short bursts of ______________. Muscles work so hard they produce energy _____________________using oxygen. Two examples are ________________ and __________________.

Fitness Assessment Station 3: ASSESS YOUR BODY COMPOSITION: Use the Body Fat Analyzer machine Weight ______ (lbs.) Height ______ Body Fat______% Rating __________ BMI _______Rating _________ Station 4: FLEXIBILITY: Sit and Reach (of lower back and hamstring muscles) See picture on pg. 327 for help Left leg straight _______inches Rating ____________ Right leg straight _______inches Rating___________

Fitness Assessment Station 6: CARDIORESPIRATORY ENDURANCE 1. You can jog, do jumping jacks, or step up and down on the bench at a moderate rate for 3 minutes. Moderate means it takes effort to talk to your partner. REST FOR 1 Minute. 2. Then, count the number of heartbeats you feel in 15 seconds. Multiply that number by 4 to determine your pulse rate. Pulse Recovery Rate # of heartbeats ________ x 4 = __________ beats per minute Rating _____________ Station 7: LOWER BODY STRENGTH AND ENDURANCE: Wall Squat Holding squat position Time: ____________sec/mins. Station 8: ABDOMINAL STRENGTH AND ENDURANCE: Sit-ups and Plank # of Sit-ups in 1 minute _________ Rating _____________ Holding plank position Time: ________sec/mins.

Fitness Assessment Station 9: PLANNING A WORKOUT- See pg. 334-335 in textbook Explain each stage of a work out Stage 1 (5-10 min) Warm-up- 2 Example Activities: Stage 2 (20-40 min) Workout- F: I: T: Stage 3 (5-10 min) Cool Down- 2 Example Activities:

Fitness Assessment Stage 10: Workout plan: Using the guidelines from the Physical Activity Pyramid, create a week-long activity plan. Include specific activities & exercises for each of the five categories.

  Sedentary activities Anaerobic activities Flexibility activities Aerobic activities Moderate-intensity physical activities Example Day Watch t.v. for 30 minutes Lifting weights for arms & shoulders Yoga DVD Basketball game at the park Swimming laps for 40 minutes DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Fitness Assessment Results Fitness Analysis Ratings BMI < 18 Low or may be underweight 18.5- 24.5 Recommended 25- 29.9 Overweight/ High > 30 Obese/ Very High Blood Pressure <120/80 Recommended 121-130/81-90 Normal >130+/91+ High

Fitness Assessment Results Flexibility >30cm Excellent 25- 29cm Good 20- 24cm Fair <19cm Needs Improvement Cardiorespiratory Endurance-finding your pulse 85-95 Excellent 95-105 Good 105-126 Fair >126 Needs Improvement

Fitness Assessment Results Upper Body Strength & Endurance- push-ups Males Females Rating >35 >15 Excellent 28-34 12-14 Good 21-27 9-11 Fair 14-20 6-8 Needs Improvement <20 <5 Poor Abdominal Strength & Endurance- sit-ups >50 >40 Excellent 43-49 34-39 Good 39-42 28-33 Fair 21-38 11-27 Needs Improvement <20 <10 Poor