1. YOU
Are the only person who truly knows your thoughts, your strengths, your power

2. Need to have determination and pride- no one will do it for you

3. Never give up- always strive for the best- Do It for YOU!

5. “Make It Measurable” What gets measured gets managed
Learn and understand the benefits of developing and measuring personal fitness goals and why fitness is different and unique for everyone.

6. Goals and Objectives
You will be able to identify and explain the five components of fitness.
You will be able to provide at least one example of a fitness test for each of the five components of fitness.
You will be able to identify a minimum of three methods of testing for body composition and the pro’s and con’s of each.
You will be able to explain the correlation between body composition and fitness test scores.
You will be able to design an individual fitness chart using spreadsheet excel or a table from a word document to chart the progress of personal fitness goals.

7. 5 Components of Fitness
Cardiovascular Endurance: the ability of the heart, lungs and blood vessels to function efficiently when a person exercises the body
Examples
PACER Test
12 minute run
Mile run
rocknrollrunner.blogspot.com

8. 5 Components of Fitness
Muscular Strength: the amount of force a muscle can produce
Examples
Bicep Curl

9. 5 Components of Fitness
Muscular Endurance: the ability to contract the muscles many times without tiring or to hold one contraction for a long time
Examples
Curl ups
Push ups
Pull ups
Hang
* these may fall into the muscular strength category depending upon the number done

10. 5 Components of Fitness
Flexibility: the ability to move the joints through a full range of motion; a part of fitness that requires long muscles
Examples
Sit and Reach

11. 5 Components of Fitness
Body Composition: the make-up of the body tissue, including muscle, bone, fat and all other body tissue
Examples
Tanita Scale
Skinfold measurement

12. Body Composition Height-weight tables Body mass index charts (BMI)
Body mass in kilograms divided by (height x height in meters)
Girth measurements
Skinfold measurements
Bioelectrical impedance analysis (ie. tanita scale)
Hydrostatic Weighing
The following are different methods of measuring body composition
Factors to consider when assessing calculations:
- accuracy
- reliability
- cost
- availability

13. Basil Metabolic Rate (BMR)
Everyone log onto the web and go to
Go to #4 “The Fridge”
Go to “How Calories Work”
Read information on BMR and type in information from fitness logs to determine your BMR

14. REVIEW: 5 Components of Fitness
1. Cardiovascular Endurance: the ability of the heart, lungs and blood vessels to function efficiently when a person exercises the body
example: PACER test, 12 minute run, mile run
2. Muscular Strength: the amount of force a muscle can produce
example: bicep curl
3. Muscular Endurance: the ability to contract the muscles many times without tiring or to hold one contraction for a long time
example: curl ups, push ups, pull ups, hang (*these may fall into the muscular strength category depending upon number done)
4. Flexibility: the ability to move the joints through a full range of motion; a part of fitness that requires long muscles
example: sit and reach
5. Body Composition: the make-up of the body tissue, including muscle, bone, fat and all other body tissue
example: tanita scale

15. Essential Questions

16. Your Thoughts . . . Ms. Yerkey's Weblog Ms. Yerkey's Wiki

17. Assessing Student Knowledge
Fitness Chart
- Design an individual fitness chart using spreadsheet excel or a table from a word document. You must provide a clear written explanation of your fitness goals along with reasoning for each specific target area at which you are charting
Grading Rubric
10 points: The chart represents a
clear picture of:
At least three fitness goals (3 pnts)
How the student will track these goals (3 pnts)
What components of fitness each goal covers (1 pnt)
The chosen method of tracking body composition and why (2 pnts)
what technology will be used to help assess goals (ie. tri-fit computer program, heart rate monitor, pedometer etc) (1 pnt)

18. Power Point Assignment
Create a power point that effectively illustrates and explains your fitness chart, the reason for the design (ie. easy to follow), the specific fitness goals being measured, the target areas being charted (ie. heart rate to increase cardiovascular endurance) and what component(s) of fitness are being measured (ie. using sit and reach to test flexibility increase or decrease after using conditioning log for 6 weeks).

19. Organization of slides and content Technical Requirements
Power Point Rubric
15 points possible 1 2 3
Organization of slides and content
No logical sequence of information. Menus and paths to information do not function properly.
Some logical sequence of information. Menus and paths to additional information are clear and direct.
Logical sequence of information. Menus and paths to additional information are clear and direct.
Content Knowledge
Information is lacking, incorrect, and provides minimal detail connecting fitness chart to fitness components discussed.
Information is clear, and for the most part correct and appropriate. There is a good connection between the fitness chart and selected fitness targets.
Information is correct and appropriate. This presentation provides a clear focus and reasoning for the selected fitness targets.
Spelling/Grammar
Power point has multiple errors in spelling and/or grammar.
Power point has some errors in spelling and/or grammar.
Power point has no spelling or grammatical errors.
Copyright/Citing
Pictures and information have not been cited.
Some pictures and information have been cited.
All pictures and information have been cited.
Technical Requirements
- 5 or fewer slides
- 2 or fewer transitions
- 1 appropriate sound effect
- 1 picture
- no copy of the fitness chart
-1 Internet resource with no working link or no resource
-6 slides
- 3 transitions
- 2 appropriate sound effects
- 2 pictures
- copy of fitness chart
-1 Internet resource with link
- Minimum 7 slides maximum of 12
- minimum of 5 transitions
-minimum of 3 appropriate sound effects
- minimum of 3 pictures
- 1 Internet resource with link

20. Alternative Assignment
Write a detailed description of your fitness chart and explain design, fitness goals and selected targets (fitness components) you are focusing on
Give an oral presentation to the class
Criteria for the paper is the same as that for designing the fitness chart. Point will be awarded accordingly. 3 extra points will be given for proper spelling and grammar.

21. Remember . . . Make it Measurable YOU can do it!
What gets Measured gets Managed
YOU can do it!