variety of physical activities that can help you be fit for life. Weight Training Class This class is about providing you with the education necessary in order to increase your fitness now and also in the future, it is not simply about “pumping iron”. You will learn skills necessary to perform a variety of physical activities that can help you be fit for life.

General Physical Education Objective To recognize the value of participation in fitness and recreational activities in developing a healthy lifestyle. To learn skills necessary to perform a variety of physical activities that can help the student be fit for life.

In this class you will…. Learn the proper form and technique for various weight-lifting activities Learn how to design a fitness program to meet your individual needs and to improve health Participate in exercise programs designed to improve various aspects of your fitness (to include cardiorespiratory fitness) Assess your fitness level and participate in a program to improve and/or maintain a healthy fitness level

Fit for Life At the end of this class …….. Students will understand how to effectively plan, implement, self-assess, and modify a personal health and fitness plan. Student will be able to demonstrate the proper form for a variety of weight-lifting activities.

Exercise & Physical Activity Which statement is true? 1. Exercise is physical activity. 2. Physical activity is exercise.

Exercise & Physical Activity Physical Activity: any movement that works the larger muscles of the body, such as arms, legs, and back muscles. Basically, not being sedentary (very little movement). Exercise is physical activity that is planned, structured, and repetitive, that results in improvements to your health and fitness level

Physical Activity vs Exercise Physical activity is good for controlling weight because you burn calories, but it cannot give you all the same benefits as exercise. Exercise is about following a specific workout routine in order to improve aspects of your health and reduce potential health-related problems. Exercise programs are also designed to improve athletic performance, you cannot become a better athlete by simply being physically active.

Physical fitness Ability to perform daily tasks with strength and vigor and not experience undue fatigue, and to have enough strength energy, and stamina left over to enjoy recreational pursuits and be able to meet unforeseen emergencies. You are physically capable of performing daily activities such as walking to school, carrying books, raking leaves, climbing stairs, moving furniture, etc.

Skill-Related Fitness Health-Related & Skill-Related Fitness The health-related components contribute to the prevention of lifestyle diseases and promote overall health and fitness. The components of skill-related fitness are associated with a person’s ability to be able to play games and sports—how well they can perform body functions related to sports-related skills

Health-Related Fitness Components Cardiorespiratory endurance- the ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity Muscular endurance- the ability of the muscles to perform physical tasks over a period of time without becoming fatigued Muscular strength- the amount of force a muscle can exert Flexibility- the ability to move the joints through a full range of motion Body Composition— a comparison of the relative amounts of lean body weight and fat tissue in the body.

Skill-Related Physical Fitness It is assumed that people who possess skill-related fitness will be more likely to engage in regular activity and for this reason will have enhanced health-related fitness and a lower risk of lifestyle diseases. Obtaining high levels of skill-related fitness means that a person will be able to participate in sports-related activities at a more competitive level, which increases the intensity of the activity. If sports are played at a higher intensity, the more likely the person is to get a workout that will increase levels of the health-related components of fitness.

Skill-Related Fitness Agility-the ability to change the position of your body quickly and to control your body’s movements Balance-the ability to keep an upright posture while standing still or moving Coordination-the ability to use your senses together with your body parts or to use two or more body parts together Power -the ability to apply force with speed Reaction Time- the ability to react or respond quickly to a situation and perform the appropriate response quickly Speed- the ability to cover a distance in a short period of time

Evaluation of Weight Training Focus Health-Related Fitness Cardiorespiratory Endurance High Muscular Endurance Muscular Strength Medium-High Flexibility Medium Appropriate body composition Skill-Related Fitness Agility Low Speed Coordination Reaction Time Power Balance

Class Design The training format for this class is designed around the principles of training: Specificity Overload Progression You will be expected to apply these principles of training to your workouts and demonstrate that you understand how to design a workout around them.

Principles of Training Specificity Principles of Training A rule of exercise that states that gains result from training are specific to the type of stress imposed upon the body systems (muscular, respiratory, circulatory). For a muscle to be developed, you must exercise that muscle. Also, the muscle(s) must be exercised specifically for what you want to develop: speed, size, strength, or endurance. You have to follow a certain program that will target the muscles in such a way as to bring about the desired improvement.

Principles of Training Overload A rule of exercise that states that in order to improve the level of fitness, one must increase the workload that the body is accustomed to. Muscles adapt to the workload that is placed upon them, so in order to improve that workload must progressively increase in order for muscles to adapt to doing a greater amount of work. 17

Principle of Training Progression is a gradual increase in overload necessary for achieving higher levels of fitness. The intensity of workouts must occur over time in order to reduce risk for injury. Once a person has adapted to the present overload, then he/she should increase that overload slightly over time.

Weight Training Program GOAL # OF SETS REPETITION RANGE Weight Rest between Sets Bulking Up 3-6 8-12 Heavy 30-90 Seconds Strength 3-5+ 1-7 Very Heavy 2-5 Minutes Muscular endurance (training for endurance sports such as cross-country, swimming, etc.) 2-3 12-15 Light 20-30 Seconds Combination strength and endurance (for sports training like basketball, soccer, football, etc.) 6-12 Medium 1-2 Minutes Fitness (general muscle toning) 12-20

Questions… Provide an example of how Specificity is used in a workout program Progression is used in a workout program Overload is used in a workout program