2. Fitness Fitness REACHING YOUR FITNESS GOALS

3. BENEFITS OF EXERCISE/FITNESS Feel better Sleep better More energy Less body fat More muscle Feel more confident

4. FITNESS What is the difference between Aerobic and Anaerobic exercise?

5. VOCABULARY Aerobic exercise – nonstop, repetitive, vigorous exercise that increases breathing and heart rate. (cross country, swimming, skiing) Anaerobic exercise – intense physical activity that uses short bursts of energy. (weight lifting, gymnastics, sprints) (weight lifting, gymnastics, sprints)

6. 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. organismtraumafatigueorganismtraumafatigue

7. 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 totally fit?

8. 5 Elements of Fitness Muscle strength – the most weight you can lift or the most force you can exert at one time. Muscle endurance – the ability of your muscles to exert a force over time without becoming overly tired.

9. 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. Static-Static stretching involves reaching forward to a point of tension and holding the stretch.

10. Heart & Lung endurance – how effectively your heart and lungs work during exercise and how quickly they return to normal after exercise. Body Composition – the proportion of body fat in comparison with lean tissue, such as muscle and bone.

11. Body Composition BMI – Body Mass Index –estimates obesity –(divide body wt. by ht. (Inches) squared) X 703 Caliper Test –Tool/gauge –Loose skin Under Water Weighing –Water/weight displacement –Weigh outside/inside water

12. Body Composition BMI – Body Mass Index –(divide body wt. by ht.(inches) squared) X 703 Underweight: Less than 18.5 Healthy weight 18.5 to 24 Overweight: 25 to 29.9 Obese: 30 to 39.9 Severely Obese: 40 or higher

13. 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

14. FORMULA Resting Heart Rate = number of times you heart beats per minute while you are at rest/inactivity Athletes – 40-60 10 and older- 60-100 10 and under- 70-130 Working Heart Rate = number of times your heart beats per minute during activity

15. What is your RHR? Finding your pulse Finding your pulse –Wrist Hold opposite arm out, arm straight First two fingers together Press the pads of your fingers firmly against wrist –Neck Half way between chin and jaw bone

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

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

18. Heredity and You Your physical fitness potential –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

19. 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!

20. VOCABULARY 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

21. THE F.I.T.T. PRINCIPLE Frequency - # of times you exercise each week Intensity – Amount of energy you use when you exercise –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

22. 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

23. 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

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

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

26. 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

27. 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.

28. 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!

29. 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)

30. 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…