Physical Fitness & Exercise Each learner will understand the meaning of physical fitness and the 5 fitness indicators. Students will gain a knowledge of FITT safety. Students will recognize the two types of exercises; aerobic and anaerobic. Individuals will develop an understanding of other health indicators, i.e. body composition, resting heart rate, blood pressure, Indian Hills Middle School

Physical Fitness: The Presidents Council on Physical Fitness and Sports describes fitness as “The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting the demands of life.

5 Fitness Indicators: Determines levels of fitness and can be measured and improved upon. Cardiovascular (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity. The wellness of your heart and lungs. Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort. Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of time. Flexibility – the ability to move the joints through an entire, normal range of motion. Body composition – the amount of body fat a person has in comparison to his total body mass (muscle and bone).

F.I.T.T. Frequency, intensity, time, and type Successful training program to improve fitness levels: A person must include several factors into any successful fitness training program to improve fitness levels. Ask yourself? How often do I exercise? How hard do I exercise? How long do I workout? What type of exercise should I do?

Frequency A person should workout 3-5 times a week depending on the exercise and a gradual building process should take place to maintain 5 days per week. Over training increases injury so rest days are important for physical recovery.

Intensity: It represents the degree of effort that an individual would train. How much weight is lifted or how fast an individual should run are examples. Significant changes of cardiorespiratory (CR) fitness are brought about by sustaining a 60-80% training heart rate during exercise. Age makes a difference for training heart rate (THR). The older an individual is the lower the THR and the younger the individual the higher the THR. Ages 12-14 train as high as 85%.

Training Heart Rate: Formula: 220 (maximum heart rate) – age x 85% (high) = THR

Time or Duration An individual should exercise 30 minutes or longer to improve upon and maintain cardiovascular improvements. 15 minutes is the minimal time for a cardiovascular exercise.

Type of Exercises: Aerobic Anaerobic Aerobic – requires large amounts of oxygen exchange, uses the large muscles of the body, and activities are rhythmic, i.e. running, swimming, bicycling, stair climbing, rope skipping Anaerobic – exercises of short duration of time, explosive, stop go exercises, i.e. lifting weights, sprinting, sports Aerobic Anaerobic

Aerobic Exercise Aerobic exercise is best for training the heart, lungs, and muscles for better sport activity. It reduces health risks, i.e. obesity, high blood pressure, diabetes. It improves attitude and stimulates the mind. It should be the main focus in your exercise program. Jogging, swimming, cross- country skiing, jumping rope, biking, aerobic dancing, stair climbing

Anaerobic Exercises: The most effective workout is a combination of both aerobic and anaerobic exercise. Lifting weights, playing sport activities: basketball, volleyball, tennis, softball, football

Sport Activity: Allows for self expression, supports fitness, creates friends and confidence, & demands excellence in character.

Health Assessments: Body Composition: refers to the amount of body fat verses bone, muscle, and sinew. Boys: 16% body fat, Girls: 20% body fat. The best way to measure body fat is hydrostatic weighing. BMI measures body mass by measuring weight and height to create an index of your percent body fat. Blood Pressure- refers to the pressure created as blood passes through the heart and arteries of the circulatory system. Average blood pressure; systolic 120/80diastolic. Resting Heart Rate- the lower the resting heart rate of an individual the better condition of the heart. An athletes resting heart rate would be lower in the 50’s but an average resting HR would be in the 70’s for most others

Workout Regimen Your fitness workout should include something from each of the fitness indicators.

Good Health Review! Follow up /review questions: Answer the following questions on a separate piece of paper, with your name and class period on it. 1. What are the 5 components of fitness? 2. What is F.I.T.T.? 3. What are the two types of exercises? 4. Name an exercise from each of the two categories. 5. Which exercise should be the focus of your workout?