1. 10 weeks in the Fitness Center
Enough time to make a change

2. Top 5 Risk Factors for DEATH
High Blood Pressure
Smoking
Raised blood sugar (causes Diabetes)
PHYSICAL INACTIVITY
obesity

4. Obesity
The obese die 5-12 years earlier

7. Role Models?
1 out or 5 adults smoke
1 out of 3 are obese

8. Lifestyle Change Not getting enough EXERCISE
Teenagers are not moving enough
HOW MUCH TIME DO YOU NEED TO SPEND EXERCISING?

9. is the only subject which, by the very nature of its content,
Physical Education
is the only subject which,
by the very nature of its content,
has the potential
to affect how a person will feel
every moment
of every day
for the rest of his or her life.
Brush teeth?

10. Changes into appropriate clothing (sneakers, sweat pants, shorts)
Fitness Grading
-Read and sign contract
Each student is expected to follow these rules when using the Fitness Center.
Total of 10 points (one for each block).
SAFETY
WEIGHT EQUIPMENT
CARDIOVSCULAR EQUIPMENT
Use appropriate spotting (when necessary)
Adjust equipment properly
Adjust equipment to your specifications
Stay on task
Use appropriate weight (not too heavy and not too light)
Use and maintain appropriate speed
Do not disrupt others
Keep both feet on pedals and treadmill belt at all times and face forward
Shut down and put away equipment before exiting
Changes into appropriate clothing (sneakers, sweat pants, shorts)

11. Fitness Center
The overall goal is having all students through self - evaluation, create and implement a personal fitness plan to be carried out over ten weeks

12. Fitness Center
The fitnessgram is administrated to students as a self-evaluation tool to provide direction in the development of a fitness plan

13. Exercise Recommend 150 minutes of exercise a week
There are 10,080 minutes in a week…
30 minutes a day-5 days a week
And at least 2 days of muscle strengthening exercises
Easy right?
Where do we go wrong?

14. Common Mistakes made in the gym…
Doing long bouts of cardio
if you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.
Short, high intensity intervals

15. Common Mistakes made in the gym…
Doing isolated exercises…
e.g.- tricep curls, bicep curls
isolated exercises are not functional -- meaning there's little to no crossover to any real life activities; worse yet, they don't recruit enough muscles to be effective at burning fat.

16. Common Mistakes made in the gym…
Using machines
The problem is this:
machines alter the way your body naturally moves, this severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition; worse yet, machines can cause excessive strain on your joints.
LADIES…lifting heavier weights, will NOT make you get "big" or look like one of those muscle-clad women on the cover of a bodybuilding magazine -- not even close!

17. Common Mistakes made in the gym…
Doing crunches and sit-ups to get a 6 pack
if you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack.
the key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them

18. Common Mistakes made in the gym…
Repeating the same work-out routines over and over
if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up; your body has an amazingly ability to adapt quickly and when it does, you stop making progress
It only takes 3 weeks for your body to adapt to a work-out routine (at which point you stop getting results)

19. Common Mistakes made in the gym…
Doing long work-outs
your body responds to quality over quantity
longer workouts do NOT equal better or faster results; if you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.
Fitness is INTENSITY dependent…not time dependent. (F.I.T.)

20. Getting started…

21. Anatomy of a good work-out
Warm-up (5 minutes)
Exercise (30-45 minutes)
-mix of cardio and weight training
Stretching with cool down (10 minutes)

22. Components of Fitness
There are 5 components….can you name them?

23. Components of Fitness Muscular strength Muscular endurance Flexibility
Aerobic capacity
Body composition

24. FIT Principle
Frequency
Intensity
Time

25. Target Heart Rate (THR)
Need to know your target heart rate
THR hand out

27. Fitnessgram testing
Next class…then writing fitness goals

28. 10 Weeks in the Fitness Center
Keeping a journal
Write out each day’s work out
Keep track of exercises (warm-up, work-out, cool down)
Adjust goals as needed
1 week food journal
Reflection after 10 weeks