1. Warm up/ Journal
Malcolm wants to improve his physical fitness. His P.E. teacher suggests making a list of all the activities he’d like to be physically fit enough to do. Malcolm thinks this is a great idea because the list would remind him of his goals and help him stay motivated.
1st - List 5 activities you would like to be physically fit enough to do.
2nd – Pick one of the activities and describe (1paragraph) how being able to do this activity would improve your life.

2. Chapter 12 Lesson 2 Improving Your Fitness
Objective: List five components of physical fitness
Main Idea: Different types of exercise can help you evaluate and improve the various elements of fitness.

3. 5 Elements(parts) of Fitness
Cardiorespiratory endurance – the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during activities.
Muscular Strength – amount of force your muscles can produce/exert.
Muscular endurance – ability of your muscles to perform physical tasks over a period of time without tiring.
Flexibility – ability to move your body parts through their full range of motion.
Body Composition– the ratio of fat to lean tissue in your body.

4. Muscular Strength vs. Muscular Endurance
Everyone stand
When I say go, pick up your chair by holding just below the back rest. Keep your arms straight and see if you can raise it level with your chest and then put it down.
Muscular Strength
When I say go, pick your chair the same way and hold it level with your chest for 30 seconds.
Muscular Endurance

5. Taking Your Pulse
1st – Take the index and middle finger in your right hand and place them in the crevice in your neck.
2nd – Count how many time your pulse beats in 30 seconds.
3rd – Multiple those beats by 2 to figure out your heart rate (per min).

6. Step Test (Cardiorespiratory)
Male
85- 95:Excellent
96-105: Good
106 – 126: Fair
127+: Needs improvement
Female
1st - Take Resting Heart Rate(Pulse)
2nd – As a group step up and down on your chair for 3 minutes straight.
3rd – As soon as you hear “STOP”. SIT in your chair and find your pulse when the teacher says “COUNT” begin counting.
4th – Take the number of pulses and Multiply it by 2 or DOUBLE it.
Don’t TOUCH, GRAB, or PUSH others while stepping.

7. Push Up (Strength)
Push Up Test
Males :
Age 14: 12
Age 15: 14
Age 16: 16
Age 17: 18
Females:
Ages 14 – 17 : 7
1st - Find a Partner. (1 partner will push up while the other counts; then switch)
2nd – Complete as many pushups in a row as possible.
3rd- Check YOUR score vs. the chart.

8. 2 Ways to determine if your weight is healthy
Body Mass Index (BMI)
A measure of body weight relative to height
Quick and easy measurement, but not most accurate
Formula considers weight, height, age, and gender
Body Composition
A ratio of fat to lean body tissue
Ways to measure:
skin-fold (use calipers)
hydrostatic (under water) weighing – the best
bioelectrical impedance

9. Most exercises are divided into two categories
Aerobic exercise
Anaerobic exercise
- Increase your heart rate & uses oxygen
Non stop activities
(Ex) jogging, swimming, biking
Intense, short bursts of activity with rest between.
(Ex) sprinting, lifting weights, cheerleading

10. Aerobic Exercise:
all rhythmic activities that use large muscle groups for an extended period of time.
Improves cardiorespiratory endurance
Over time your heart and lungs will adapt and become more efficient.

11. Anaerobic Exercise:
intense, short bursts of activity in which the muscles work so hard they produce energy without using oxygen.
Improves muscular strength & endurance.
Weight lifting = resistance or strength training

12. Improving Muscular Strength
Isometric exercises – Contraction with NO movement
Ex) Pushing against a wall. Uses muscle tension to increase strength.
Isotonic exercises – Contraction WITH movement
Ex)Push up, pull up, or sit up. Movement of the joints and contraction of the muscles.
Isokinetic exercises – Contraction WITH movement, but at a constant machine.
Ex) Weight machine

13. Increase Flexibility
Increased flexibility improves your circulation, posture, and coordination as well as ease stress.
Hold all stretches for 30 seconds to get maximum results.

14. Strength and weight bearing activities strengthen bones and decrease the chance of osteoperosis.
Weight-bearing activities work with gravity and include walking, lifting weights, and dancing.
Nonweight-bearing: swimming and biking