Physical Fitness Training: The Daily Sixteen LE1-C3S1T1pg61-78 Physical Training: The Daily Sixteen

This lesson explains the definitions of a “healthy body” and the benefits of physical fitness.

Lesson Objectives State the five basic goals of exercise. Identify the four components of physical fitness that must be developed in a good training program.

Lesson Objectives Explain the differences among the three phases in the conditioning process: preparatory, conditioning, and maintenance. Explain the importance of the warm-up and cool-down periods as essential parts of any exercise program.

CPS Key Word Questions (1-5) Key Words CPS Key Word Questions (1-5)

Key Words _________ – the ability to continue with an activity over a long period of time. Endurance

Key Words _____ – the ability to control your body movement so that you can change directions quickly and efficiently. Agility

Key Words ___________ – the ability to move all parts of your body in a smooth, efficient, and concerted manner. Coordination

Key Words _______ – any exercise that involves a large amount of muscle mass, is continuous and rhythmic in nature, and can be continued for at least 20 minutes non-stop. Aerobic

Key Words ________ – exercises in which you make your muscles work against each other, or against something else. Isometric

CPS Lesson Questions (1-2) Warm Up Questions CPS Lesson Questions (1-2)

Warm Up Question How confident are you in your ability to complete a physical fitness test? Extremely – I believe I could be fully successful right now. Very – I could be generally successful, but could benefit from more practice. Somewhat – I could get started, but I would need some assistance to be successful. Basic – I am not very confident right now… but I’m ready to improve! Example:

Warm Up Question How long and how often should healthy individuals engage in physical activity? 30 minutes or longer at least 3-4 times a week. Only 20 minutes once a week. 15 minutes twice a week. One hour twice a week. Example:

(Use CPS “Pick a Student” for this question.) Opening Question Think about the physical activity you do during a week. List 2-3 activities that you do that helps keep you healthy. (Use CPS “Pick a Student” for this question.)

Introduction No one is too young or too old to exercise. People with a serious or chronic medical conditions should consult a physician before embarking on a serious exercise program. Exercising more than ___ times a week for 10-24 minutes is best. five

Four components of Physical Fitness There are four different components of physical fitness, each of which must be developed in a good training program. Strength Endurance Agility Coordination

Stages and Principles of Conditioning Preparatory Phase Lasts for about 2 weeks. May experience sore and stiff muscles.

Stages and Principles of Conditioning Preparatory Phase Conditioning Phase The volume of blood circulating in your muscles increases and your body functions more efficiently.

Stages and Principles of Conditioning Preparatory Phase Conditioning Phase Maintenance Phase Final phase of peak conditioning.

Stages and Principles of Conditioning You will not see any improvement unless you push your body beyond its normal level of performance!

CPS Lesson Question (3-4) Example:

Lesson Question To be successful at the activity pictured here, you need to develop which component of physical fitness? Agility Coordination Strength

Lesson Question True or False: The “Maintenance Phase” is the first phase in physical conditioning. True False It is the third phase.

Heart Rate Goal When you exercise, you should try to keep your heart rate at roughly _________ of its maximum rate. 70% - 85% You should measure your heart rate after the first 5 minutes of exercise and approximately every 10 minutes thereafter until you get a good feel for the appropriate exercise intensity.

Aerobic or Endurance Training During aerobic exercise, our bodies consume large quantities of oxygen. Good examples of aerobic exercise are running, swimming, and jumping rope. Benefits of regular aerobic exercise include building endurance, helps maintain normal weight, and improves your sense of well-being. Not sure if we should bold and underline the rest of the text…..

What Effect Does Exercise Have on Obesity and Weight Loss? Exercising helps you reduce your weight, maintain weight loss, and can help fight obesity. It takes 35 miles of walking or jogging to burn the calories in one pound of fat! Strength training can do a great job at replacing fat with muscles.

Nutrition, Rest, and Sleep Your body requires periods of relaxation and inactivity in order to recover from exertion. Your body requires three basic types of food Carbohydrates Fats Proteins

CPS Lesson Question (5-6) Lesson Questions CPS Lesson Question (5-6) Example:

Lesson Question When you exercise, you should keep your heart rate at what percentage of its maximum rate? 30-50% 45-50% 60-65% 70-85% Example:

Lesson Question The food pictured below is part of what food group? Carbohydrate Fat Protein

(Use CPS “Pick a Student” for this question.) Closing Question List the 2-3 most important things you learned about exercise in this lesson. Why are they important to you? Example: (Use CPS “Pick a Student” for this question.)

Questions

Copyright Information Images in this lesson were taken from: Microsoft© Clip Art Gallery Marine Corps Combat Camera LE1-C3S2T8