1. Personal Training Project: 2 nd Trimester Outcomes Fitness Plans Meet your Trainer/Coach Interviews Obesity Video Workout Example

2. F.I.T.T. principle and the Five Components of Health Related Fitness Website and resources Why?

3. Outcomes Students will research and choose 3 life long physical activity preferences and will determine self-responsibility for skill development, knowledge of concepts, and fitness benefits. Students will set a personal fitness goal that can be developed outside of class, but measured in Physical Education class.

4. Students will plan a two-week personal fitness plan for a classmate based on their physical activity preference. Students will train a classmate according the plan they create for them.

5. Students will be trained by a classmate according to the plan created for them. Students will work in and outside of class to improve physical fitness in relation to the personal fitness plan. Students will keep a journal to record fitness progress, and reflections.

6. Personal Fitness Plans Specify appropriate, sport specific warm ups Specify proper cool downs Specify the principles of exercise for each of the five components of health related fitness.

7. Identify and perform (plan) appropriate physical activities that can be completed in inclement weather, while away from home or school, and when a minor injury may require an alternate activity in relation to your plan.

8. Meet your trainer/client- ten minutes Tali/ Gina, Caroline/Sonia, Elise/Kylie, Alex/Amin, Shaili/Megan, Brandon T./Cary, Rachael/Jessica, Jarrod/Ian, Stephanie/Sonnet, Jona/Charlie, Henry/Brandon C., Karna/Jordan

9. Ideas for Interview Questions What were your three life long physical activity preferences? Why did you choose this one? Are you currently pursuing this passion? If yes, what is your current training? If no, do you have any experience with this activity/sport? What do you already know about your sport? What would you like to know? How did you feel about your physical fitness test results? Better than expected? What you expected? Less than you had expected? What do you perceive as your physical strengths? Areas for improvement? Do you have any injuries or physical limitations? What are your expectations from me? *Anything else you can think of

10. Meet your trainer/client; ten minutes Gina/Caroline, Sonia/Elise, Kylie/Alex, Amin/Shaili, Megan/Brandon T. Cary/Rachael, Jessica/Jarrod, Ian/Stephanie, Sonnet/Jona, Charlie/Henry, Brandon C./Tali, Jordan/Karna

11. Ideas for Interview Questions What were your three life long physical activity preferences? Why did you choose this one? Are you currently pursuing this passion? If yes, what is your current training? If no, do you have any experience with this activity/sport? What do you already know about your sport? What would you like to know? How did you feel about your physical fitness test results? Better than expected? What you expected? Less than you had expected? What do you perceive as your physical strengths? Areas for improvement? Do you have any injuries or physical limitations? What are your expectations from me? *Anything else you can think of

12. Obesity: a “growing” problem : http://www.youtube.com/watch?v=v CORDl4bqDE http://www.youtube.com/watch?v=v CORDl4bqDE http://www.youtube.com/watch?v=v CORDl4bqDE

13. Workout Example http://www.livestrong.com/article/53 5799-four-week-full-body-workout- routine-for-soccer-players/ http://www.livestrong.com/article/53 5799-four-week-full-body-workout- routine-for-soccer-players/

15. 5 COMPONENTS OF HEALTH-RELATED FITNESS 1. Muscle strength 2. Muscle endurance 3. Cardiovascular endurance 4. Flexibility 5. Body composition

16. MUSCLE STRENGTH The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move. The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move.

17. MUSCLE ENDURANCE The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time. The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time.

18. CARDIOVASCULAR ENDURANCE The ability to perform large muscle moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone: The ability to perform large muscle moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone: 220 - age x 70% to 85% The target heart rate zone for a 17 year old is 142-173 beats per minute.

19. Is the ability to move a joint through its complete range of motion (ROM). Is the ability to move a joint through its complete range of motion (ROM). FLEXIBILITY

20. BODY COMPOSITION Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat. Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat. ADULT MALE ADULT FEMALE 15%-18% 22%-25% 15%-18% 22%-25% BMI = Body Mass Index It is an indirect measure of body composition based on height and weight.

21. BENEFITS OF EXERCISE: STRENGTHENS HEART AND LUNGS DECREASES BLOOD PRESSURE STRENGTHENS MUSCLES AND BONES INCREASES ENERGY REDUCES STRESS AND TENSION ENHANCES FEELING OF WELL-BEING IMPROVES APPEARANCE IMPROVES SLEEP HELPS WEIGHT CONTROL AND BODY COMPOSITION IMPROVES COORDINATION PREVENTS INJURY LOWERS CHOLESTEROL REDUCES RISK OF HEART DISEASE AND DIABETES IMPROVES RANGE OF MOTION IMPROVES CONFIDENCE

22. FITT Principle F = Frequency I = Intensity T = Time T = Type “To gain health benefits in all 5 components of fitness….. ….how often should I work out?” ….how much effort should I put in?” ….how long should my workout be?” …what type of exercises should I do?”

23. muscle strength andendurancecardiovascularenduranceflexibility FREQUENCY 2 – 3 days per week 3-4 days per week Daily stretching INTENSITYmoderateweight heart rate in target zone (60-80%) to the point of mild discomfort TIME 3-4 sets, 6-15 reps. 20 – 60 minutes 10 – 30 seconds TYPE major muscle groups Any aerobic activity keeping heart rate within target major muscle groups

24. How does the FITT principle apply to body composition? Body composition results largely from physical activity levels in the other components: Cardiovascular exercise expends calories. Cardiovascular exercise expends calories. Muscle strength and endurance activities expend calories and build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!) Muscle strength and endurance activities expend calories and build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!) Flexibility exercises allow the body to better tolerate the other exercises. Flexibility exercises allow the body to better tolerate the other exercises. DON’T FORGET ABOUT PROPER NUTRITION!!!!

25. TRAINING PRINCIPLES: OVERLOAD – you must apply stress beyond what your body is accustomed to PROGRESSION – the overload must continue after the body adapts to the previous stress SPECIFICITY - to obtain a particular goal you must train those muscles with a specific method

26. Conclusion………. Health related fitness is a lifetime pursuit. It is impossible to store fitness once it is developed. To develop fitness you should work on ALL 5 COMPONENTS: muscle strength muscle endurance cardiovascular endurance flexibility body composition

27. Website and Resources http://bcsphysicaleducationmsk.wee bly.com/eighth-grade-pe.html http://bcsphysicaleducationmsk.wee bly.com/eighth-grade-pe.html

28. Why? Why is this important? Why are we doing this?

29. Just Do It… Life=Risk http://www.youtube.com/watch?v=h zBCI13rJmA&feature=related http://www.youtube.com/watch?v=h zBCI13rJmA&feature=related http://www.youtube.com/watch?v=h zBCI13rJmA&feature=related Impossible is nothing http://www.youtube.com/watch?v=G PSi2XYgVKU&feature=related http://www.youtube.com/watch?v=G PSi2XYgVKU&feature=related http://www.youtube.com/watch?v=G PSi2XYgVKU&feature=related