1. Chapter 12
Fitness

2. Chapter 12 lesson 1
Fill in the chart

3. Chapter 12 lesson 2
Fill in the Chart

4. Fitness Assessment
Station 1: DEFINE THE ELEMENTS OF FITNESS- SEE PGS
Cardiorespiratory Endurance: Examples:
Muscular Strength: Examples:
Muscular Endurance: Examples:
Flexibility: Examples:
Body Composition:

5. Fitness Assessment
Station 2: TYPES OF EXERCISE- SEE PG Aerobic exercise (“with oxygen”): Activities that use __________________________ groups and raises your ____________________. Two examples are ________________________and _________________________. Anaerobic exercise (“without oxygen”): Activities with __________________, short bursts of ______________. Muscles work so hard they produce energy _____________________using oxygen. Two examples are ________________ and __________________.

6. Fitness Assessment
Station 3: ASSESS YOUR BODY COMPOSITION: Use the Body Fat Analyzer machine Weight ______ (lbs.) Height ______ Body Fat______% Rating __________ BMI _______Rating _________ Station 4: FLEXIBILITY: Sit and Reach (of lower back and hamstring muscles) See picture on pg. 327 for help Left leg straight _______inches Rating ____________ Right leg straight _______inches Rating___________

7. Fitness Assessment
Station 6: CARDIORESPIRATORY ENDURANCE 1. You can jog, do jumping jacks, or step up and down on the bench at a moderate rate for 3 minutes. Moderate means it takes effort to talk to your partner. REST FOR 1 Minute. 2. Then, count the number of heartbeats you feel in 15 seconds. Multiply that number by 4 to determine your pulse rate. Pulse Recovery Rate # of heartbeats ________ x 4 = __________ beats per minute Rating _____________ Station 7: LOWER BODY STRENGTH AND ENDURANCE: Wall Squat Holding squat position Time: ____________sec/mins. Station 8: ABDOMINAL STRENGTH AND ENDURANCE: Sit-ups and Plank # of Sit-ups in 1 minute _________ Rating _____________ Holding plank position Time: ________sec/mins.

8. Fitness Assessment
Station 9: PLANNING A WORKOUT- See pg in textbook Explain each stage of a work out Stage 1 (5-10 min) Warm-up- 2 Example Activities: Stage 2 (20-40 min) Workout- F: I: T: Stage 3 (5-10 min) Cool Down- 2 Example Activities:

9. Fitness Assessment
Stage 10: Workout plan: Using the guidelines from the Physical Activity Pyramid, create a week-long activity plan. Include specific activities & exercises for each of the five categories.

10. Sedentary activities
Anaerobic activities
Flexibility activities
Aerobic activities
Moderate-intensity physical activities
Example Day
Watch t.v. for 30 minutes
Lifting weights for arms & shoulders
Yoga DVD
Basketball game at the park
Swimming laps for 40 minutes
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7

12. Fitness Assessment Results
Fitness Analysis Ratings BMI < 18 Low or may be underweight Recommended Overweight/ High > 30 Obese/ Very High Blood Pressure <120/80 Recommended /81-90 Normal >130+/91+ High

13. Fitness Assessment Results
Flexibility >30cm Excellent cm Good cm Fair <19cm Needs Improvement Cardiorespiratory Endurance-finding your pulse Excellent Good Fair >126 Needs Improvement

14. Fitness Assessment Results
Upper Body Strength & Endurance- push-ups Males Females Rating >35 >15 Excellent Good Fair Needs Improvement <20 <5 Poor Abdominal Strength & Endurance- sit-ups >50 >40 Excellent Good Fair Needs Improvement <20 <10 Poor