1. Physical Fitness Training: The Daily Sixteen
LE1-C3S1T1pg61-78 Physical Training: The Daily Sixteen

2. This lesson explains the definitions of a “healthy body” and the benefits of physical fitness.

3. Lesson Objectives State the five basic goals of exercise.
Identify the four components of physical fitness that must be developed in a good training program.

4. Lesson Objectives
Explain the differences among the three phases in the conditioning process: preparatory, conditioning, and maintenance.
Explain the importance of the warm-up and cool-down periods as essential parts of any exercise program.

5. CPS Key Word Questions (1-5)
Key Words
CPS Key Word Questions (1-5)

6. Key Words
_________ – the ability to continue with an activity over a long period of time.
Endurance

7. Key Words
_____ – the ability to control your body movement so that you can change directions quickly and efficiently.
Agility

8. Key Words
___________ – the ability to move all parts of your body in a smooth, efficient, and concerted manner.
Coordination

9. Key Words
_______ – any exercise that involves a large amount of muscle mass, is continuous and rhythmic in nature, and can be continued for at least 20 minutes non-stop.
Aerobic

10. Key Words
________ – exercises in which you make your muscles work against each other, or against something else.
Isometric

11. CPS Lesson Questions (1-2)
Warm Up Questions
CPS Lesson Questions (1-2)

12. Warm Up Question
How confident are you in your ability to complete a physical fitness test?
Extremely – I believe I could be fully successful right now.
Very – I could be generally successful, but could benefit from more practice.
Somewhat – I could get started, but I would need some assistance to be successful.
Basic – I am not very confident right now… but I’m ready to improve!
Example:

13. Warm Up Question
How long and how often should healthy individuals engage in physical activity?
30 minutes or longer at least 3-4 times a week.
Only 20 minutes once a week.
15 minutes twice a week.
One hour twice a week.
Example:

14. (Use CPS “Pick a Student” for this question.)
Opening Question
Think about the physical activity you do during a week. List 2-3 activities that you do that helps keep you healthy.
(Use CPS “Pick a Student” for this question.)

15. Introduction No one is too young or too old to exercise.
People with a serious or chronic medical conditions should consult a physician before embarking on a serious exercise program.
Exercising more than ___ times a week for minutes is best.
five

16. Four components of Physical Fitness
There are four different components of physical fitness, each of which must be developed in a good training program.
Strength
Endurance
Agility
Coordination

17. Stages and Principles of Conditioning
Preparatory Phase
Lasts for about 2 weeks. May experience sore and stiff muscles.

18. Stages and Principles of Conditioning
Preparatory
Phase
Conditioning Phase
The volume of blood circulating in your muscles increases and your body functions more efficiently.

19. Stages and Principles of Conditioning
Preparatory
Phase
Conditioning
Phase
Maintenance Phase
Final phase of peak conditioning.

20. Stages and Principles of Conditioning
You will not see any improvement unless you push your body beyond its normal level of performance!

21. CPS Lesson Question (3-4)
Example:

22. Lesson Question
To be successful at the activity pictured here, you need to develop which component of physical fitness?
Agility
Coordination
Strength

23. Lesson Question True or False:
The “Maintenance Phase” is the first phase in physical conditioning.
True
False
It is the third phase.

24. Heart Rate Goal
When you exercise, you should try to keep your heart rate at roughly _________ of its maximum rate.
70% - 85%
You should measure your heart rate after the first 5 minutes of exercise and approximately every 10 minutes thereafter until you get a good feel for the appropriate exercise intensity.

25. Aerobic or Endurance Training
During aerobic exercise, our bodies consume large quantities of oxygen.
Good examples of aerobic exercise are running, swimming, and jumping rope.
Benefits of regular aerobic exercise include building endurance, helps maintain normal weight, and improves your sense of well-being.
Not sure if we should bold and underline the rest of the text…..

26. What Effect Does Exercise Have on Obesity and Weight Loss?
Exercising helps you reduce your weight, maintain weight loss, and can help fight obesity.
It takes 35 miles of walking or jogging to burn the calories in one pound of fat!
Strength training can do a great job at replacing fat with muscles.

27. Nutrition, Rest, and Sleep
Your body requires periods of relaxation and inactivity in order to recover from exertion.
Your body requires three basic types of food
Carbohydrates
Fats
Proteins

28. CPS Lesson Question (5-6)
Lesson Questions
CPS Lesson Question (5-6)
Example:

29. Lesson Question
When you exercise, you should keep your heart rate at what percentage of its maximum rate?
30-50%
45-50%
60-65%
70-85%
Example:

30. Lesson Question The food pictured below is part of what food group?
Carbohydrate
Fat
Protein

31. (Use CPS “Pick a Student” for this question.)
Closing Question
List the 2-3 most important things you learned about exercise in this lesson. Why are they important to you?
Example:
(Use CPS “Pick a Student” for this question.)

32. Questions

33. Copyright Information
Images in this lesson were taken from:
Microsoft© Clip Art Gallery
Marine Corps Combat Camera
LE1-C3S2T8