Personal Fitness “When I pick up the weights, the kind on my shoulders are lifted as well” -Unknown

Bell Ringer How many muscles do you have in your body? What is the most used muscle in the body? List as many muscles with their ACTUAL name as you can.

Answers Number of muscles: Most used muscle: Varies, most estimates are between 640-850. These are bilateral muscles, meaning that there are identical pairs of muscles on each side of the body. Ex: Biceps/triceps on each arm Most used muscle: Heart- hardest working!!

Our Muscles

Take a closer look…..

Working Out- FITT Principle Frequency How often? Intensity How hard are you working? Type What kind of exercise? Time How long? How does this apply to cardiovascular exercise? How does this apply to weight training?

Intensity Levels Level 1- Level 2- Level 3- Level 4- Level 5- Level 1- Media/Seat Level 2- Daily Activity Level 3- Base Level 4- Heart Health Level 5- Max Level 1- Very easy, sit/talk Level 2- Easy, no sweating Level 3- Slightly uncomfortable, sweating Level 4- Moderately hard, sweating, can talk but don’t want to Level 5- Very, very hard, sweating profusely, can’t talk, hard breathing

Intensity Activity- Stations Station 1- Level 1 Sit, write down 3 activities for each intensity level (1-5) Station 2- Level 2 Leisurely walk laps and talk with your friends Station 3- Level 3 Jog laps and talk with your friends Station 4- Level 4 Jump rope quickly. See how many you can do in a short period of time Station 5- Level 5 ‘2 Man Tag’ and ‘Tic-Tac-Go’

Intensity Levels….. How did each station make you feel? Which was the easiest? Which was the hardest? How long do you think you could do each activity? (1-5) Which was your favorite activity to complete? Why? What was the purpose of completing these activities?

YOUR TEST!!!!!

Bell Ringer What does FITT stand for? How many levels of intensity are there? Name at least one activity for each level of intensity. Why is it important to know what intensity level at which you are performing? What is a goal? How should goals be set?

Your job…. Move your desks into squares 4 people per group Complete the front page of your packet individually Once finished, discuss your answers with the rest of your group

Your next job… Choose activities that you enjoy participating in (on the second page of your packet) Discuss your choices with the rest of your group

Goal Setting- SMART Goals Very important in achieving your fitness goals SMART Goals Specific Measurable Attainable Realistic Time-Based How does goal setting apply to achieving high levels of physical fitness??? Do you currently set goals??? Do you think that goal setting is important??? What is a short term goal? What is a long term goal?

Using page 3 of your packet, create one short term goal Using page 3 of your packet, create one short term goal. Discuss your goal with the rest of your group…

Using page 4 of your packet, create one long term goal Using page 4 of your packet, create one long term goal. Discuss your goal with the rest of your group…

Body Parts Biceps Triceps Forearms Chest Quadriceps Glutes Gastrocnemius (Calves) Neck Abdominals Back Your job is to move around the room to each of the stations. At each station, you must come up with 2 exercises that work each muscle listed.

Create your own Move from station to station and create 2 movements or exercises for each body part. Self help- move your body parts around to see when the muscle flexes or extends 10 body parts = 20 diff movements or exercises Don’t use the same exercise twice All students need to have 20 exercises written down by the end of class

Answer the following questions on your own sheet of paper….. Bell Ringer… Answer the following questions on your own sheet of paper…..

Lifting Weights Creates muscle tears Need adequate rest! Have a plan Through flexion and extension Need adequate rest! 24 hours Muscles need to repair themselves Have a plan Write it down, stick to it!

FIELD TRIP!!!!!!

Example Lifting Plan Name: Monday / Tuesday WT Month/Day Leg Press - (Light 3x10) Leg Extensions - 2x10 Leg Curls - 2x10 Hammer Curls - 2x10 Triceps Press - 3x10 E-Z Curls - 2x10 Triceps Pushdowns - 2x10 Standing Heel Raises - 2x20 Wrist Curls/Reverse Wrist Curls - 2x15 Pull-Ups - 1xMax. Ladder Crunches - 2x20 Bench Crunches - 2x20 PE 1 Strength Training Name:

Another Example Dead Lift POWER CLEAN Week 1 Week 2 Week 3 Week 4 3X3 5-3-1 10-8-6 Set Records Rep Records 3   Total 5 10 8 3+ Date 5+ 1+ 6+ POWER CLEAN 4-4-2 4 2+

Goal Sheets Individual goals- (short/long term) diet/lifting/cardio/sleep/stretching /stress /self esteem/sports Short term-1 week Long term 3 months Ex. Weight, muscle appearance, food habits, etc.