1. Improving Physical Fitness
Objectives: Discuss the Benefits of a Healthy Lifestyle and Aerobic Activity

2. Objectives- Day 3 Students will be able to explain what Vo2 Max does
SOLs: 9.1, 9.1b, 9.1d: 9.2, 9.2a, 9.1c 9.4, 9.4a, 9.4b
Students will be able to explain what Vo2 Max does
Students will be able to know difference between rep and set
Students will be able to know difference between aerobic and anaerobic
Students will be able to explain F.I.T.T
Students will be able to explain the 3 components of an exercise session

3. Bell Ringer #3
Write a half a page red to red on the below statement. Save these to be turn in on test day. Worth 10 points.
Some students prefer to study alone. Others prefer to study with a group of students. Which do you prefer? Use specific reasons and examples to support your answer.

4. There are 3 components of an exercise session.
So, let’s start exercising!!
There are 3 components of an exercise session.

5. The Warm-up
Activity that prepares the muscles for the work that is come.
You should perform some type of activity slowly for about 5 minutes. (Ex: light jog)

6. The Warm-up You need to stretch your muscles you plan on working.
Warming up allows your pulse rate to increase gradually.

7. The Work out
This is the component of your exercise program in which you are actually performing the activity.

8. The Work out Reduce Risk of Injury Maximize Benefits
Within the work out, there are guidelines that should be followed to reduce risk of injury and maximize the benefits:
F.I.T.T
Reduce Risk
of Injury
Maximize
Benefits

9. Frequency or Regularity
Exercise conducted at regular intervals each week, continuing throughout the year…
Or time spent to improve fitness

10. Intensity The level of exertion during exercise. How hard one works.
It is very important not to overdue exercise!!

11. Progression
Gradual increase intensity, frequency, and/or duration of exercise over a period of time
Weeks, months
After
Before

12. Overload
Exercise that is conducted at a level of intensity and /or duration which results in achieving a training effect

13. Time
Length of time spent to improve fitness
How long one exercises

14. Type
There are two types of exercising that you can do when doing activities.
Aerobic – with Oxygen
Anaerobic – without Oxygen

15. Aerobic Activities
Aerobic exercises are vigorous and use a continuous supply of oxygen.
This type of exercise usually last about 20 minutes.
Running a couple of miles is an aerobic exercise.
Other examples??

16. Anaerobic
An intense physical activity in which the body’s supply of oxygen exceeds the demand.
“Can you hold your breath?” Then it is an anaerobic exercise.
Weightlifting or running a 40-meter dash are anaerobic exercises.

17. Specificity
Specific exercise performed to improve a particular component of fitness
Ex: cardio

18. Set vs. Rep

19. Rep (Repetitions)
Number of times a given resistance is performed done consecutively, without rest, until a given number or fatigue is reached
I am doing reps

20. Set A group of reps I did 10 reps in my 2nd set
I did 15 reps in my 1st set
A group of reps

21. The Cool Down
Just as your body needs to be warmed up for activity, it needs to be returned gradually to a less active state.
The best way to cool down is to slow the activity.

22. Maximal Oxygen Uptake

23. Maximum Oxygen Uptake (Vo2 max)
This test consists of walking/running on a treadmill, at increased loads, for 12 to 15 minutes.
The oxygen used during the maximal effort is the maximal oxygen uptake (Vo2 max). The higher the Vo2 max the fitter is the individual.

24. Depends on the proper functioning of three important body systems.
The level of Vo2 max
Depends on the proper functioning of three important body systems.

25. 1-Respiratory System
Respiration is the taking in of oxygen from the air, transporting this air to the lungs, and distributing oxygen into the blood.

26. 2-Cardiovascular System
The cardiovascular system moves blood throughout your body.
Your heart pumps and distributes oxygen rich blood throughout the body.

27. 3-Muscular - Skeletal System
Bones form the body’s framework.
Bones, however, cannot produce movement without the muscles that are attached.
All body movements depend on 3 characteristics of muscle tissue:
To contract, or shorten
To extend, or stretch
To return back to the original shape

28. THE END!!