2012 LaFayette Fitness Project

Definitions…..

Muscular Strength= how much force your muscles can exert at one time. This is often related to explosive movements such as slam dunking a Basketball, spiking a Volleyball, Sprinting or doing a 1 rep max lift. When exercising to improve Muscular Strength you should do 10 repetitions or less of an exercise per set, at a relatively high weight. Muscular Strength

Muscular Endurance= how well your muscles can repeatedly generate force. This is often related to long lasting activities such as running a Cross Country race, swimming a long distance, going Cross Country Skiing or Snowshoeing. When exercising to improve Muscular Endurance you should be performing 12 repetitions or more of an exercise per set, at a relatively low weight. Muscular Endurance

Cardio-Respiratory Endurance= the ability of the heart and lungs to supply oxygen and energy to the muscles of the body during sustained activity. Cardio-Respiratory Endurance

Flexibility= the ability of the body to move through a full range of motion around a joint. Flexibility

Body Composition= the ratio of lean mass to fat in the body. Did you know that muscle is three times as dense as fat? So imagine a piece of tissue in your body that is the size of a tennis ball. If that body tissue was fat it would weight 1 pound; but if that tissue was muscle it would weight 3 pounds. Body Composition

Goals: Cardiorespiratory Endurance Muscular Strength Muscular Endurance Body Composition Flexibility

A good goal is written, specific, measurable, challenging, believable and has a specific deadline. Goal writing:

Currently I am only able to get 7 inches on the sit and reach box. My goal is to be able to reach 10 inches. I will accomplish this goal by doing Yoga 3 times a week and also incorporate flexibility training that will help with my hamstring flexibility. Flexibility

My current BMI is 25 and my goal is to decrease that score to a 23. I will achieve this goal by combining a diet rich in nutritious foods, cut out high fat snacks, and incorporporate aerobic, strength and flexibility training. Body Composition

I am currently able to run/walk a 15 minute mile, completing 2 miles in 30 minutes with my heart rate at the low end of my target heart rate zone. My goal is to be able to cut my mile time to 10 minutes, jogging the whole time and complete 4.5 miles in 45 minutes with my heart rate in my target heart rate zone. Cardiorespiratory Endurance

I am currently able to complete 5 push ups. My goal is to be able to complete 20 push-ups without my muscles becoming fatigued. I will accomplish this by strength training 2 times a week focusing on my upper body with low weights and many repetitions. Muscular Endurance

I am currently able to bench 55 lbs. for 5 reps. My goal is to be able to bench 75 lbs. for 5 reps. I will accomplish this by strength training 2 times a week focusing on my upper body using a multiple set workout. Muscular Strength

Frequency Intensity Time Type FITT

Frequency – at least 3 times a week Intensity – (elevated heart rate to have muscles warm and pliable) Time – 30 minutes Type – Flexibility Training Example for one day: 30 minute Pilate video at 50% max heart rate FITT for Flexibility

Frequency – at least 3 times a week Intensity – get your heart rate in the target heart rate zone 60-80% of max heart rate Time – 30 minutes Type – Aerobic Training EXAMPLE for one day: 30 minute jog with my heart rate at 150 bpm. FITT for Cardiorespiratory Endurance

Frequency – at least 2 times a week Intensity – weight lifted Time – reps and sets Type – StrengthTraining EXAMPLE on next slide… FITT for Strength Training

MULTIPLE SET WORKOUT – 5 OR MORE EXERCISES – SPECIFIC RESULTS SINGLE SET WORKOUT – 12 OR MORE EXERCISES – GENERAL RESULTS CHEST PRESS 80 LBS – 12 REPS, 1 SET LEG PRESS 100 LBS. – 12 REPS, 1 SET ETC.

All Classes except for 2-2 will have half the class going to a computer lab next PE class to type out the fitness project. 2-2 – all will be in the gym for activity! HAVE YOUR PE CLOTHES FOR PARTICIPATION NEXT CLASS…..

Go to the gym, put your card in the bucket for attendance. At that point you will find out if you will be going to the computer lab. COMPUTER LAB PEOPLE – FIND YOUR WORKSHEET FROM LAST CLASS, GO DIRECTLY TO THE COMPUTER LAB, SIGN ON THE COMPUTER AND BEGIN! ACTIVITY PEOPLE – YOU WILL HAVE 5 MINUTES FROM THE TIME THE BELL RINGS TO BE IN THE GYM TO START CLASS. WE WILL START WITH WARM-UPS, EXPLAIN THE ACTIVITY AND THEN BEGIN! WHAT IS EXPECTED?