2. The Fundamentals of Fitness Steve Iafrate Grades 7-9

3. Index 1-Title Slide 2-Index 3- The importance of fitness 4-Why Athletes lift? 5-Muscles 6-The importance of the legs, hips and abdominals 6-The importance of the legs, hips and abdominals 7-Training for beginners 8-Stretching 9-Having a lifting partner(s) 10-Using your own body weight 11-The medicine ball 12-Power lifts 13-Olympic lifts 14-Using the bands 15-Trainnig schedule for beginners 15-Trainnig schedule for beginners 16-Proper eating 17-Supplements 18-Stay away from the ILLEGALS 19-Protein 20-Amino Acids 21-Running 22- Lifting gear 23- Index

4. The Importance of Fitness Helps you develop as an athlete You will you thrower farther, run faster and jump higher You will have more strength, energy and stamina You are more likely to live a longer and healthier life You will be sick less often You will enjoy life more

5. Why do Athletes lift? Lifting is one of the most aspects of being a good athlete Improves fitness levels Enhances your ability to compete at a higher level Athletes will be able to throw further Run faster and jump higher Lifting also helps prevent injuries!

6. Muscles Muscles are a unique part of the body The need a balance of rest, endurance Strength and conditioning in order to work properly They must be stretched before and after workouts An over worked muscle can possibly tear You do not only have to lift weights to build bigger muscles!

7. The importance of legs, Hips and abdominals Most important muscles in the body An athletes power is generated from these areas A strong abdominal area helps prevent injuries Hips are a key factor in throwing, running and hitting A stronger lower body helps build a stronger upper body Legs are the biggest muscles of the human body

8. Training for beginners A beginner lifter should learn proper fundamentals A new lifter should know the basic parts of the body A coach should always be present with new lifters New lifters should lift 3 days a week They should wear proper lifting gear A new lifter should always have a spotter

9. Stretching Stretching is a key factor to maintain healthy muscles A muscle can easily tear if not stretched properly A muscles should be stretched before and after every workout Stretching muscles can improve strength Stretching your muscles should take a minimum of 5 minutes A loose muscle will help athletes perform better on the field

10. Having a lifting partner(s) A lifting partner can also be called a “spotter” Lifting partners a there to help a lifter Partners will inspire you to achieve success Spotter can help you lift the weight if it becomes to heavy A spotter helps you lift the bar off the rack Spotters can also help you maintain good lifting form

11. Using your own body weight You do not need weights to become strong! Push ups can strengthen your chest and triceps Pull-ups help strength your back, and biceps Dips help strengthen your shoulders and triceps Body weight exercises are great for new lifters Body weight exercises are a cheap way to stay in shape

12. The medicine ball The medicine ball is just a weighted ball Medicine balls are used for various exercises They can help build throwing muscles They can strengthen abdominals The medicine ball is a great way to build your throwing muscles Every athlete uses a medicine ball to train with

13. Power lifts Power lifts are used to develop explosiveness A power lift is usually used for more advanced lifters Power lifts include dead lifts, cleans, and snatches Proper form is essential with these lifts Power lifts are used a lot in many sports Football, wrestling, and shot putter use power lifts Take time to practice form before attempting power lifts

14. Olympic lifts Olympic lifts are lifts that are used in the Olympics They include snatch and the clean and press These lifts are very difficult to perform The Olympic lifts are considered a universal lift A universal lift means it uses every part of the body to complete the lift Olympic lifts should be included in a lifter routine

15. Using the Bands Bands are a awesome way to stretch muscles They can also be used to strengthen your stabilizing muscles Bands come in resistance strength Bands are also recommended to beginning lifters Bands can be used to help people perform pull ups Can be used with lifts such as the bench press

16. Training schedule for beginners A beginning lifter should workout three times a week Monday Wednesday and Friday are when people should train Many lifters over work there body Breaks in your training schedule help muscles rebuild Training everyday could make an athlete worse! A beginners training schedule should include working out the major muscles

17. Proper eating Proper eating is the most important part of training Eating fruits, vegetables and meat help the body build muscles Fish is also very good for building muscles A lifter should consume food within 30 after lifting You do not need to have humongous portions of food to build muscle Too much protein can go to waste in the body

18. Supplements Supplements can help a lifter build muscle Some supplements can be very expensive Supplements should not be used over proper eating Make sure that the supplements you take are FDA approved Also if you compete in the NCAA make sure you know the legal supplements I do not recommend taking supplements

19. Stay away from the illegal's Illegal supplements are terrible for the body Steroids have serious side effects Steroids can result in a heart attack Human Growth Hormone is another illegal supplement that is common Drug testing can reveal substance use Illegal supplements are not a smart way to build muscle

20. Protein Protein is the building block of muscles Protein is found in meat Chicken pork, and beef are a great source of protein Fruits and vegetables help breakdown protein to be absorbed Peanut butter is cheap source of protein The body needs a certain amount of protein to grow

21. Amino Acids Amino acids are the building block of protein There are 20 different types of amino acids Amino acids are numbered 1-20 You can tell the difference of amino acids by there numbers There are amino acids supplements that help build muscle Amino acids are just as important as protein

22. Running Running is a great way to stay fit Running strengthens your core legs and back A runner should always stretch before and after running All athletes incorporate running in their workout Running up hills is an more challenging way to stay fit Running should be done twice a week

23. Lifting gear Proper attire is essential to training Good running shoes can be used to lift and run Some power lifters use converse shoes Lifting gloves help prevent build up of callas’ Proper clothing helps an athlete run, and lift Always train with clothes and shoes You don’t mind getting dirty!

24. Index -Title Slide -Index - The importance of fitness -Why do athletes lift? -Muscles -The importance of the legs and abdominals -The importance of the legs and abdominals -Training for beginners -Stretching -Having a lifting partner(s) -Using your own body weight -The medicine ball -Power lifts -Olympic lifts -Using the bands -Training schedule for beginners -Proper eating -Supplements -Stay away from the ILLEGALS -Protein -Amino Acids -Running - Lifting gear - Index