1. HEALTH THIS WEEK – OVERVIEW 1.) Fitness Principles 2.) Fitness Goal Setting 3.) FITT Activity Log 4.) Suit up for fitness activities Tuesday through Friday 5.) Written Test Friday – Fitness Principles

2. HOMEWORK THIS WEEK - OVERVIEW 1.) Fitness Goal Setting Due tomorrow at the beginning of class 50 points! 2.) FITT Activity Log Due Friday at the beginning of class 50 points!

3. HOMEWORK THIS WEEK – THE DETAILS 1.) Fitness Goal Setting Due tomorrow at the beginning of class 50 points! Requires parent signature Must be neatly and completely done to receive full credit

4. HOMEWORK THIS WEEK – THE DETAILS 2.) FITT Activity Log Due Friday at the beginning of class 50 points! Must be neatly and completely done to receive full credit

5. A recipe for Healthy Living Nutrition (what you eat) + Daily exercise

6. Why bother learning about fitness? So you can lead a long and happy life. The next slide may shock you Dont worry it is not scary or gross - just SAD but TRUE.

7. BEFORENOW 268 pounds = Morbidly OBESE Size 3X tank top Size 3X shorts 150 pounds = overweight (20) Size small or medium tops Size 8 shorts GUESS WHO? SAD but True!

8. BEFORENOW Drive through DIET (fast food) Huge portions (seconds) Little or no exercise Healthy Foods that I prepare Portion Control Daily exercise Ms. Schulz

9. A recipe for Healthy Living EAT Healthy Foods + Daily exercise

10. Age ____ Mile RunPacerPush-upsCurl-upsShoulderV-Sits Healthy Zone My Scores Bulldog Best Fill in your chart for your age and gender using the data you were given.

11. Fitness Principles FF requency How often do you exercise? II ntensity How hard are you working? TT ime How long do you exercise ? TT ype What kind of exercise?

12. Fitness Principles The 5 Components of Fitness: cardiovascular endurance muscular strength muscular endurance flexibility body composition

13. Fitness Principles cardiovascular endurance is also called cardiorespiratory fitness The terms are interchangeable

14. Fitness Principles Cardiovascular Endurance: Your hearts ability to keep your body moving efficiently. Most important to your health!

15. Fitness Principles Muscular Strength: The amount of force a muscle can exert or resist for a brief period of time. allows you to pick up heavy objects

16. Fitness Principles Muscular Endurance: The ability of muscles to sustain repeated contractions or apply sustained force against a fixed object. Allows you to pick up ten boxes one after the other Push-ups, sit-ups, raking leaves, and shoveling snow all require muscular endurance

17. Fitness Principles A good rule to remember about muscular strength and endurance: Stretch the strong muscles! Strengthen the weak ones!

18. Fitness Principles Relatively Strong Muscles: Quadriceps & Hip Flexors (thigh & hip) Adductors (inner thigh) Gastrocnemius (calves) Pectoralis Group (chest) Biceps (upper arm)

19. Fitness Principles Relatively Weak Muscles: Rectus Abdominus (abdominals) Erector Spinae (low back) Hamstrings (back of thigh) Abductor (outer thigh) Rhomboids (back) Triceps ( Back of upper arms)

20. Fitness Principles Flexibility: The range of motion possible around a joint. Why Stretch? to maintain or increase range of movement to help prevent muscle soreness to prevent injuries It is possible to be too flexible… ankle sprains etc.

21. Fitness Principles Stretching Basics: NEVER do ballistic stretching… NO bouncing or jerking! Static stretching which involves slow and steady stretching until tension is felt is the only safe way to stretch! Avoid extreme hyperextension of the spine (arching the back) Avoid locking any joint Never force a movement (listen to your body) Avoid forward flexion of your spine (bending forward from waist)

22. Fitness Principles Body Composition: Percentage of body fat is a better indicator of fitness than weight. Skin Fold test with calipers BMI (Body Mass Index) Underwater weighing (most accurate)

23. Body Mass Index (BMI) BMI is a general measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and can be a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. Limits of BMI: May overestimate body fat in athletes and others who have a muscular build. May underestimate body fat in older persons and others who have lost muscle.

24. BMI Categories: Underweight = <18.5 Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater

25. Measuring Body Composition: OK: BMI (Body Mass Index) BETTER: Skin fold caliper test BEST: Hydrostatic weighing (underwater weighing)

26. Fitness Principles What components of fitness do our fitness tests measure?

27. FIVE COMPONENTS OF FITNESSFITNESS TESTS cardiovascular endurance or cardiorespiratory fitness mile run, pacer muscular endurance curl-ups muscular strength push-ups flexibility shoulder stretch, v-sit body composition BMI (body mass index), skin fold caliper test, hydrostatic weighing (underwater weighing) Fill in your chart with the following information you should also have in your notes.

28. TESTSPECIFIC GOALSPECIFIC PLAN TO SUCCEED Mile Run 11:30 or better - healthy zone for 13 year old girl Start riding my bike, swimming, and jogging 3 to 5 times every week to improve my cardiovascular endurance Pacer Push-Ups Curl-Ups Shoulders V-Sits This portion of your worksheet may become HOMEWORK. Make sure it is thoughtfully, neatly, and completely done.