1. Personal Fitness
“When I pick up the weights, the kind on my shoulders are lifted as well”
-Unknown

2. Bell Ringer How many muscles do you have in your body?
What is the most used muscle in the body?
List as many muscles with their ACTUAL name as you can.

3. Answers Number of muscles: Most used muscle:
Varies, most estimates are between
These are bilateral muscles, meaning that there are identical pairs of muscles on each side of the body.
Ex: Biceps/triceps on each arm
Most used muscle:
Heart- hardest working!!

4. Our Muscles

5. Take a closer look…..

6. Working Out- FITT Principle
Frequency
How often?
Intensity
How hard are you working?
Type
What kind of exercise?
Time
How long?
How does this apply to cardiovascular exercise?
How does this apply to weight training?

7. Intensity Levels Level 1- Level 2- Level 3- Level 4- Level 5- Level 1-
Media/Seat
Level 2-
Daily Activity
Level 3-
Base
Level 4-
Heart Health
Level 5-
Max
Level 1-
Very easy, sit/talk
Level 2-
Easy, no sweating
Level 3-
Slightly uncomfortable, sweating
Level 4-
Moderately hard, sweating, can talk but don’t want to
Level 5-
Very, very hard, sweating profusely, can’t talk, hard breathing

8. Intensity Activity- Stations
Station 1- Level 1
Sit, write down 3 activities for each intensity level (1-5)
Station 2- Level 2
Leisurely walk laps and talk with your friends
Station 3- Level 3
Jog laps and talk with your friends
Station 4- Level 4
Jump rope quickly. See how many you can do in a short period of time
Station 5- Level 5
‘2 Man Tag’ and ‘Tic-Tac-Go’

9. Intensity Levels….. How did each station make you feel?
Which was the easiest?
Which was the hardest?
How long do you think you could do each activity? (1-5)
Which was your favorite activity to complete?
Why?
What was the purpose of completing these activities?

10. YOUR TEST!!!!!

11. Bell Ringer What does FITT stand for?
How many levels of intensity are there?
Name at least one activity for each level of intensity.
Why is it important to know what intensity level at which you are performing?
What is a goal?
How should goals be set?

12. Your job…. Move your desks into squares 4 people per group
Complete the front page of your packet individually
Once finished, discuss your answers with the rest of your group

13. Your next job…
Choose activities that you enjoy participating in (on the second page of your packet)
Discuss your choices with the rest of your group

14. Goal Setting- SMART Goals
Very important in achieving your fitness goals
SMART Goals
Specific
Measurable
Attainable
Realistic
Time-Based
How does goal setting apply to achieving high levels of physical fitness???
Do you currently set goals???
Do you think that goal setting is important???
What is a short term goal?
What is a long term goal?

15. Using page 3 of your packet, create one short term goal
Using page 3 of your packet, create one short term goal. Discuss your goal with the rest of your group…

16. Using page 4 of your packet, create one long term goal
Using page 4 of your packet, create one long term goal. Discuss your goal with the rest of your group…

17. Body Parts Biceps Triceps Forearms Chest Quadriceps Glutes
Gastrocnemius (Calves)
Neck
Abdominals
Back
Your job is to move around the room to each of the stations. At each station, you must come up with 2 exercises that work each muscle listed.

18. Create your own
Move from station to station and create 2 movements or exercises for each body part.
Self help- move your body parts around to see when the muscle flexes or extends
10 body parts = 20 diff movements or exercises
Don’t use the same exercise twice
All students need to have 20 exercises written down by the end of class

19. Answer the following questions on your own sheet of paper…..
Bell Ringer…
Answer the following questions on your own sheet of paper…..

20. Lifting Weights Creates muscle tears Need adequate rest! Have a plan
Through flexion and extension
Need adequate rest!
24 hours
Muscles need to repair themselves
Have a plan
Write it down, stick to it!

21. FIELD TRIP!!!!!!

22. Example Lifting Plan Name: Monday / Tuesday WT Month/Day
Leg Press -
(Light 3x10)
Leg Extensions - 2x10
Leg Curls - 2x10
Hammer Curls - 2x10
Triceps Press - 3x10
E-Z Curls - 2x10
Triceps Pushdowns - 2x10
Standing Heel Raises - 2x20
Wrist Curls/Reverse Wrist Curls -
2x15
Pull-Ups - 1xMax.
Ladder Crunches - 2x20
Bench Crunches - 2x20
PE 1 Strength Training
Name:

23. Another Example Dead Lift POWER CLEAN Week 1 Week 2 Week 3 Week 4 3X3
5-3-1
10-8-6
Set Records
Rep Records 3
Total 5 10 8 3+
Date 5+ 1+ 6+
POWER CLEAN
4-4-2 4 2+

24. Goal Sheets
Individual goals- (short/long term) diet/lifting/cardio/sleep/stretching /stress /self esteem/sports
Short term-1 week
Long term 3 months
Ex. Weight, muscle appearance, food habits, etc.