2. Interesting Fitness Facts Only one in three children are physically active every day Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer) Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12. Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day. www.fitness.gov/resource-center/facts-and-statistics/

3. I.Fitness A. What are some benefits of exercise? - Self-esteem- weight management - Improve HR- improve metabolism - Stress relief- improve immune system

4. What are the 5 Components of Health? 1.Cardiovascular 2.Muscular Strength 3.Muscular Endurance 4.Flexibility 5.Body Composition

5. 1.Cardiovascular 70-75% of your max heart rate for at least 20-30minutes 3-4x’s a week. 2. Muscular Strength weight training (never same thing 2 days in a row)

6. 3. Muscular Endurance the ability of a muscle to perform without fatigue. 4.Flexibility the ability bend and move joints through a full range of motion. 5. Body Composition the ratio of lean body mass to fat.

7. B. Anaerobic vs. Aerobic – What’s the difference? Anaerobic – Short bursts of energy without o2 Aerobic – Long bursts of energy with o2 What are some examples of each?

8. Types of resistance training Isometric Exercise – muscles through little movement. Muscles are tightened for 5-10 seconds. Ex. Stretching, Yoga, etc. http://www.youtube.com/watch?v=kA78Dtu2-q4 Isotonic Exercise – muscle contraction and repeated movements. 8-15 reps of an exercise. These improve muscular strength, endurance and flexibility. Ex. Push ups, pull ups, bench press, etc. http://www.youtube.com/watch?v=-RGyGxuHlQA

9. Isokinetic Exercise – Exercise that uses machines that use weight resistance to put muscles through a full range of motion. This improves muscular strength, endurance and flexibility. Ex. Stationary bike, elliptical machines.

10. Standards for the National Physical Fitness Awards Boys age 1 mile Shuttle V-Sit PullCurl Run Run Reach ups ups 127:119.84.0750 136:509.53.5753 146:269.14.51056 156:209.05.01157 166:088.76.01156 176:068.77.01355

11. Girlsage 1 mile Shuttle V-Sit PullCurl Run Run Reach ups ups 128:2310.47.0 245 138:1310.27.0 246 147:5910.18.0 247 15 8:0810.08.0 248 168:2310.19.0 145 178:1510.08.0 144 Standards for the National Physical Fitness Awards

12. Training Principles Planning a Program F- Frequency (at least 3-4x’s a week) I- Intensity (at least 70-75% max HR) T- Time(at least 20-30minutes).

13. What are the basics of a program? Overload – anything above what your body normally does Progression – The intensity of a workout must gradually increase Specificity – Specific workouts for desired effects ex. If you want to improve your cardiovascular health –then you must choose a aerobic exercise.

14. Sports Injuries R - Rest I - Ice C - Compress E - Elevate

15. Rehabbing an injury 1. Begin as soon as possible 2. Residual pain must be avoided 3. Consistency 4. Progress at an individual rate 5. Sequential order –( Flexibility, Muscular strength, Muscular endurance, coordination –sports specific activities)

16. Injuries Strain – strained muscle,tendon(connect muscle to bone) designed for movement. Sprain –Tissue is twisted around a joint - ligament (connect bone to bone, not elastic don’t move)

17. Shin Splint – Irritation where muscle meets the bone. - Travels only 3-5 inches - Only occurs in lower 1/3 of the leg. - If pain in upper 1/3 with pin- pointable pain, stress fracture on tibial tuberosity. ( where the patella tendon Connects ) Treatment – Anti inflammatory, ice massage, need arch support, rest

18. Evaluating Knee injuries 1. Amount of swelling – how much & how fast Immediate = bone fracture or ACL Gradual = meniscus (overnight –1day) LCL or MCL = almost no swelling 2. How did it happen? -running, walking, buckle, etc. 3. Did the knee buckle or give way? - possible meniscus tear(Which is actually Cartilage) - click, pop, or lock up

19. 1.ACL Tear SS: - Heard or felt a pop - Feeling of instability - Immediate blood in joint (10-12hrs) - Leg wont go into full extension Treatment - Patella tendon Graft

20. Maximum Heart Rate (MaxHR) 220 - age Max HR Target Heart Rate – take 75% of the MaxHR MaxHR x.75 Target Heart Rate *Condition heart by getting your pulse in the target heart rate zone for 20-30 minutes.