1. REACHING YOUR FITNESS GOALS

2. BENEFITS OF EXERCISE/FITNESS
Feel better
Sleep better
More energy
Less body fat
More muscle
Feel more confident
Gain friendships
Heart and lungs more efficient
Strengthens bones

3. FITNESS
What are the two different types of exercise called?

4. VOCABULARY
Aerobic exercise – nonstop, repetitive, vigorous exercise that increases breathing and heart rate. (cross country-running, swimming, biking and many forms of dance)

5. VOCABULARY
Anaerobic exercise – intense physical activity that uses short bursts of energy.
(weight lifting, gymnastics, sprints and football)

6. Aerobic vs. Anaerobic

7. Cross training- vary your fitness program by combining different types of exercises
Endurance-is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue.

8. Warm-up – A period of mild exercise that gets your body ready for vigorous exercise.
Slowly increasing heart rate
Cool-down – A period of gentle exercise that gets your body ready to stop exercising
Slowly lower heart rate/slow breathing

9. BENEFITS OF BEING PHYSICALLY FIT
increases energy – p
lowers blood pressure – p
improves muscle tone – p
provides opportunity to meet new people – s
provides opportunities to share common goals – s
sharpens alertness – m
increases self esteem – m/e
reduces stress – m/e
What is difference between fit and totally fit?

10. 5 Elements of Fitness
Muscle strength – the most weight you can lift or the most force you can exert at one time.

11. 5 Elements of Fitness
Muscle endurance – the ability of your muscles to exert a force over time without becoming overly tired.

12. Flexibility – your ability to move within the range of motion for each joint.
Dynamic-Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for movement
Static-Static stretching involves reaching forward to a point of tension and holding the stretch. 

13. Cardiovascular Endurance
(Heart & Lung endurance) – how effectively your heart and lungs work during exercise and how quickly they return to normal after exercise.

14. Body Composition – the proportion of body fat in comparison with lean tissue, such as muscle, bone and fluid.

15. Body Composition BMI – Body Mass Index estimates ‘Body Shape’
(divide body wt. by ht. (Inches) squared) X 703
BMI Categories:  Underweight = <18.5 Normal weight = 18.5–24.9  Overweight = 25–29.9  Obesity = BMI of 30 or greater

16. Body Fat Percentage Caliper Test Under Water Weighing Tool/gauge
Loose skin
Under Water Weighing
Water/weight displacement
Weigh outside/inside water

17. Body Fat Percentage MEN WOMEN Age Under fat Healthy Range Overweight
Obese
20-40
Under 21%
21-33%
33-39%
Over 39%
MEN
Age
Under fat
Healthy Range
Overweight
Obese
20-40
Under 8%
8-19%
19-25%
Over 25%

18. Body Composition BMI – Body Mass Index Underweight: Less than 18.5
(body wt. ÷ ht.(inches) squared) X 703
Underweight: Less than 18.5
Healthy weight to 24
Overweight: to 29.9
Obese: to 39.9
Severely Obese: 40 or higher

19. FORMULA
Resting Heart Rate = number of times your heart beats per minute while you are at rest/inactivity
Athletes – 40-60
10 and older
10 and under
Working Heart Rate = number of times your heart beats per minute during activity

20. What is your RHR? Finding your pulse Wrist Neck
Hold right arm out and straight
Place first two fingers together
Press the pads of your fingers firmly against the wrist of your right arm
Neck
Half way between chin and jaw bone

21. FORMULA Maximum Heart Rate = 220 – AGE
MHR = ___________
Target Heart Rate (Range) = During exercise
MHR X 60% = low range
MHR X 80% = high range
THR = _______ to _______

22. Heart Rate Facts
Every person has a Maximum Heart Rate (MHR), which gradually decreases with age
Over 85% of MHR is dangerous
Under 60% of MHR doesn’t do heart and lungs much good
Between 60% – 80% of MHR gives you the most benefit

23. Moderate vs. Vigorous Exercise
Moderate- working in the 50-70% range of MHR
(walking the dog, light yardwork, bicycling 5-9mph, doubles tennis)
Vigorous- working in the 70-85% range of MHR
(running, heavy yardowrk, bicycling 10mph or over, singles tennis)

24. Heredity and You Your physical fitness potential Inherited traits
People of all body types, ages, ability levels, and levels of general health can reach their own potential levels of physical fitness!
Inherited traits
long lasting illness and conditions (asthma, lung disorder)
weak joints or other bone problems

25. TECHNOLOGY We must make a special effort to exercise in today’s world!
Technology has removed physical activity, in daily activities. (jobs, chores, etc…)
Today’s youth has a shorter life expectancy than their parents!

26. 5 extra years…

27. THE F.I.T.T. PRINCIPLE Frequency - # of times you exercise each week
Intensity – Amount of energy you use when you exercise (low, moderate, vigorous)
Measured by heart rate
Increase intensity to increase heart rate to reach THR zone
Time – Amount of time during one workout Session
Type – Aerobic or Anaerobic

28. Fitness Gram Introduce the Healthy Fitness Zone for each Component
Pacer Test – Completed in PE
Curl-Ups – Health Class
Push-Ups – Health Class
Sit & Reach – Health Class
BMI – Health Class

29. Fitness Gram Evaluation
Self evaluation (Handout)
Record score
Compare to Healthy Fitness Zone
Which areas do you need to improve
Pacer Test – Heart/Lung endurance
Curl-Up – Abdominal strength/endurance
Push-Up – Upper body strength
Sit & Reach - Flexibility
BMI – Body composition

30. Starting a Fitness Program
Setting a realistic fitness goal
Losing body weight
Toning muscle
Clothes fitting better
Gaining muscle mass
Preventative/Staying healthy
Which of the benefits would you like to achieve first? (Multiple goals)

31. Starting a Fitness Program
The fitness goal should include
Aerobic and Anaerobic exercise that appeals to you
Keep your goals challenging, but realistic
Lots of people can help you; parents, sibling, friends, coach, teacher, but the most important person is you! (Motivation)

32. Starting a Fitness Program
Apply the F.I.T.T. Principle to your fitness program
Apply a healthy eating goal
Write down a goal to accomplish

33. VOCABULARY
Individual Sports – Sports that you can do on your own or with a friend.
Team Sports – Organized physical activities involving skill, in which a group of people play together on the same side.
Lifetime Sports – Exercise activities that can be continued throughout life.

34. INDIVIDUAL SPORTS Advantages More flexible than team sports
Can do them when you feel like it
No specified time
Participate as long as you wish
Its up to you!

35. TEAM SPORTS Advantages Exercising with other people can be fun
When exercise is fun you are more likely to continue with it
Can improve your mental/social health as well as your physical health
Opportunity to work with people toward a common goal
Practice communication, cooperation, and compromise skills (social skills)

36. LIFETIME SPORTS
As people age, their exercise opportunities, abilities, and interests change
Most team sports are played by young people, and are hard on the body
Learning to enjoy lifetime sports at a young age can help you keep fit in the long run
Canoeing, kayaking, hiking, dancing, cross-country skiing, walking/jogging, golfing (walking), swimming, bicycling, tennis, etc…