REACHING YOUR FITNESS GOALS https://www.youtube.com/watch?v=667PtpGk3DA

BENEFITS OF EXERCISE/FITNESS Feel better Sleep better More energy Less body fat More muscle Feel more confident Gain friendships Heart and lungs more efficient Strengthens bones

FITNESS What are the two different types of exercise called?

VOCABULARY Aerobic exercise – nonstop, repetitive, vigorous exercise that increases breathing and heart rate. (cross country-running, swimming, biking and many forms of dance)

VOCABULARY Anaerobic exercise – intense physical activity that uses short bursts of energy. (weight lifting, gymnastics, sprints and football)

Aerobic vs. Anaerobic

Cross training- vary your fitness program by combining different types of exercises Endurance-is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue.

Warm-up – A period of mild exercise that gets your body ready for vigorous exercise. Slowly increasing heart rate Cool-down – A period of gentle exercise that gets your body ready to stop exercising Slowly lower heart rate/slow breathing

BENEFITS OF BEING PHYSICALLY FIT increases energy – p lowers blood pressure – p improves muscle tone – p provides opportunity to meet new people – s provides opportunities to share common goals – s sharpens alertness – m increases self esteem – m/e reduces stress – m/e What is difference between fit and totally fit?

5 Elements of Fitness Muscle strength – the most weight you can lift or the most force you can exert at one time.

5 Elements of Fitness Muscle endurance – the ability of your muscles to exert a force over time without becoming overly tired.

Flexibility – your ability to move within the range of motion for each joint. Dynamic-Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for movement Static-Static stretching involves reaching forward to a point of tension and holding the stretch. 

Cardiovascular Endurance (Heart & Lung endurance) – how effectively your heart and lungs work during exercise and how quickly they return to normal after exercise.

Body Composition – the proportion of body fat in comparison with lean tissue, such as muscle, bone and fluid.

Body Composition BMI – Body Mass Index estimates ‘Body Shape’ (divide body wt. by ht. (Inches) squared) X 703 BMI Categories:  Underweight = <18.5 Normal weight = 18.5–24.9  Overweight = 25–29.9  Obesity = BMI of 30 or greater

Body Fat Percentage Caliper Test Under Water Weighing Tool/gauge Loose skin Under Water Weighing Water/weight displacement Weigh outside/inside water

Body Fat Percentage MEN WOMEN Age Under fat Healthy Range Overweight Obese 20-40 Under 21% 21-33% 33-39% Over 39% MEN Age Under fat Healthy Range Overweight Obese 20-40 Under 8% 8-19% 19-25% Over 25%

Body Composition BMI – Body Mass Index Underweight: Less than 18.5 (body wt. ÷ ht.(inches) squared) X 703 Underweight: Less than 18.5 Healthy weight 18.5 to 24 Overweight: 25 to 29.9 Obese: 30 to 39.9 Severely Obese: 40 or higher

FORMULA Resting Heart Rate = number of times your heart beats per minute while you are at rest/inactivity Athletes – 40-60 10 and older- 60-100 10 and under- 70-130 Working Heart Rate = number of times your heart beats per minute during activity

What is your RHR? Finding your pulse Wrist Neck Hold right arm out and straight Place first two fingers together Press the pads of your fingers firmly against the wrist of your right arm Neck Half way between chin and jaw bone

FORMULA Maximum Heart Rate = 220 – AGE MHR = 220 - ___________ Target Heart Rate (Range) = During exercise MHR X 60% = low range MHR X 80% = high range THR = _______ to _______

Heart Rate Facts Every person has a Maximum Heart Rate (MHR), which gradually decreases with age Over 85% of MHR is dangerous Under 60% of MHR doesn’t do heart and lungs much good Between 60% – 80% of MHR gives you the most benefit

Moderate vs. Vigorous Exercise Moderate- working in the 50-70% range of MHR (walking the dog, light yardwork, bicycling 5-9mph, doubles tennis) Vigorous- working in the 70-85% range of MHR (running, heavy yardowrk, bicycling 10mph or over, singles tennis)

Heredity and You Your physical fitness potential Inherited traits People of all body types, ages, ability levels, and levels of general health can reach their own potential levels of physical fitness! Inherited traits long lasting illness and conditions (asthma, lung disorder) weak joints or other bone problems

TECHNOLOGY We must make a special effort to exercise in today’s world! Technology has removed physical activity, in daily activities. (jobs, chores, etc…) Today’s youth has a shorter life expectancy than their parents!

5 extra years…

THE F.I.T.T. PRINCIPLE Frequency - # of times you exercise each week Intensity – Amount of energy you use when you exercise (low, moderate, vigorous) Measured by heart rate Increase intensity to increase heart rate to reach THR zone Time – Amount of time during one workout Session Type – Aerobic or Anaerobic

Fitness Gram Introduce the Healthy Fitness Zone for each Component Pacer Test – Completed in PE Curl-Ups – Health Class Push-Ups – Health Class Sit & Reach – Health Class BMI – Health Class

Fitness Gram Evaluation Self evaluation (Handout) Record score Compare to Healthy Fitness Zone Which areas do you need to improve Pacer Test – Heart/Lung endurance Curl-Up – Abdominal strength/endurance Push-Up – Upper body strength Sit & Reach - Flexibility BMI – Body composition

Starting a Fitness Program Setting a realistic fitness goal Losing body weight Toning muscle Clothes fitting better Gaining muscle mass Preventative/Staying healthy Which of the benefits would you like to achieve first? (Multiple goals)

Starting a Fitness Program The fitness goal should include Aerobic and Anaerobic exercise that appeals to you Keep your goals challenging, but realistic Lots of people can help you; parents, sibling, friends, coach, teacher, but the most important person is you! (Motivation)

Starting a Fitness Program Apply the F.I.T.T. Principle to your fitness program Apply a healthy eating goal Write down a goal to accomplish

VOCABULARY Individual Sports – Sports that you can do on your own or with a friend. Team Sports – Organized physical activities involving skill, in which a group of people play together on the same side. Lifetime Sports – Exercise activities that can be continued throughout life.

INDIVIDUAL SPORTS Advantages More flexible than team sports Can do them when you feel like it No specified time Participate as long as you wish Its up to you!

TEAM SPORTS Advantages Exercising with other people can be fun When exercise is fun you are more likely to continue with it Can improve your mental/social health as well as your physical health Opportunity to work with people toward a common goal Practice communication, cooperation, and compromise skills (social skills)

LIFETIME SPORTS As people age, their exercise opportunities, abilities, and interests change Most team sports are played by young people, and are hard on the body Learning to enjoy lifetime sports at a young age can help you keep fit in the long run Canoeing, kayaking, hiking, dancing, cross-country skiing, walking/jogging, golfing (walking), swimming, bicycling, tennis, etc…