1. Physical Activity and Health-Related Fitness
Ms. Kelly
6th Grade Health

2. Journal #5: In your own words, what is physical activity?
Why (or why not) do you consider it important to exercise?

3. What is Fitness?
Being physically active and ready to handle day-to-day living

4. Being Physically Fit Means….
Having enough energy to last throughout the day
To maintain a healthful weight
Having your body in good shape
Keeping heart, lungs, bones, joints, and muscles healthy and strong
Being able to move with ease

5. Benefits of Physical Activity
Improve physical, mental/emotional, and social health
Reduces risk of disease
Increases blood flow to the brain to help you do better in school
Improve your self-concept
More opportunities to make friends
Helps you deal with stress
Makes life more FUN!

6. Journal:
In 20 years, I will be…

7. Health-Related Components of Fitness
Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body Composition

8. Cardiovascular Endurance
Helps strengthen your cardiovascular system and improve blood flow
Refers to how well the heart and lungs get oxygen to the body during exercise and how well it can recover
Fitness Test?
Mile Run
Other Examples?

9. Muscular Strength Ability of muscles to lift, pull, kick, and throw
The most work your muscles can do at any given time
More weight, Less repetitions
Fitness Test?
Push Ups
Other Examples?

10. Muscular Endurance
Ability to use your muscles for a long period of time without getting tired
Less weight, more repetitions
Fitness Test?
Sit Ups
Other Examples?

11. Flexibility Ability to bend and move easily and without pain
Fitness Test?
Sit-and-Reach
Other Examples?

12. Body Composition VARIETY is key!!!
Refers to the percent of fat your body contains compared to lean muscle mass
It’s important to follow a healthy diet and get plenty of exercise to minimize the amount of fat on your body.
VARIETY is key!!!

13. Bell Ringer: Graffiti Walk
Borrow ONE marker from the bin, walk around the room to the large sheets of paper with the different health-related components of fitness on them
Write 1thing people can do to work on each specific health-related component
Do NOT write the same activity that another student has already written on that sheet

14. Journal: You’re putting together an exercise program for yourself…
How often will you work out each week?
How do you know how hard to work out?
How long will each session be?
What kinds of exercise will you engage in?

15. FITT Principle
A set of general guidelines that help you set up a fitness plan

16. Frequency How often you workout each week:
Cardiovascular Endurance:3-5x/wk
Muscular Strength/Endurance: 2-4x/wk
Flexibility: Daily

17. Intensity How hard you work at the activity each session
Cardiovascular Endurance: Moderate to Vigorous (60%-85% of Maximum Heart Rate)
Muscular Strength/Endurance: Varied exercises, 8-15 reps, 1-3 sets
Flexibility: Increase to slight “pulling”

18. Target Heart Rate (THR)
Maximum Heart Rate (MHR) = 220- Your Age
MHR => = 208
THR = [(MHR x 60%) – (MHR x 85%)]
THR => [(208 x .60) – (208 x .85)]
THR =>
So what does this mean???

19. Time The duration of each workout Cardiovascular Endurance: 20-60min.
Muscular Strength/Endurance: 30-60min.
Flexibility: seconds per stretch

20. Type The kind of activities you select
Cardiovascular Endurance: Aerobic activities that keep heart rate (HR) in target zone
Muscular Strength/Endurance: Vary resistance and body weight exercises
Flexibility: Vary stretches through full range of motion

21. Let’s Talk About Being Smart…

22. Journal: Create a fitness plan for the following goal using FITT
“I want to be able to do at least one pull up in a month from now.”
Cardiovascular Endurance
Muscular Strength
Muscular Endurance
Flexibility
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

23. 1.) Wear Loose Fitting Clothing
Allows your skin to breathe and stay cool
Provides comfort and allows you to move freely
Not That!
Wear This!

24. 2.) Choose Good Equipment
Athletic shoes that fit comfortably, tie, and offer support to your feet
Wear helmets and pads (when appropriate)
Use a mouth-guard (when appropriate)

25. 3.)Exercise on Soft, Even Surfaces
Offers protection from falls
Holes or ruts can lead to ankle and knee injury

26. 4.) Begin by “Warming Up”
Engage in activities and movements that stretch you muscles and let your heart rate rise slowly
Helps to prevent injury and muscles tears

27. 5.) Work at your Target Heart Rate
THR: the level at which your heart and lungs receive the most benefit from a workout
~ 60-85% of your maximum heart rate (MHR)
~ BPM (heartbeats per minute)
WAYS TO CHECK YOUR HEART RATE

28. 6.) Adjust for Weather Hot, humid days… Cold days…
Shorten your workout
Exercise during the cooler parts of the day
Cold days…
Wear layers!
Protect ears and hands

29. 7.) Drink Plenty of Fluids
Lose fluids through perspiration
WATER IS YOUR FRIEND!!

30. There is a difference!! 8.) Watch for Pain
Exercise may cause discomfort…
…this is NORMAL
IF discomfort turns to pain, stop/slow down!
See doctor if pain doesn’t go away
There is a difference!!

31. 9.) End by “Cooling Down” Slowly wind down your activity
Allows HR to return back to normal gradually
End workout with stretching

32. 10.) Progress Workouts Over Time
Increase the intensity of your workouts
Switch up the type of workout

33. JOURNAL: Look over your fitness graphs…
Describe what you are seeing?
What does this chart tell you?
What is it showing to you and anyone else that looks at it?

34. JOURNAL:
If you could go anywhere in the world, where would you go and why??

35. Journal:
If you had to describe yourself as a color, which would you choose, why?