2. By: Liz Faulkner * Fitness 6th Grade Students

3. Decreases risk of disease and illness Feel better mentally and physical Help avoid injury Have fun * Why is Fitness important?

4. * Reasons to be physically active * Live longer * Be healthier * Sleep better at night * Get around better * Have stronger bones and muscles * Make friends * Feel better about yourself

5. * Warming Up * Warm up is performed before practice or physical activity Warming up is essential because you can injure yourself if you just jump into physical activity Warm ups should use the whole body and last for 5 to 10 minutes

6. * Cooling Down * The cool down is performed AFTER physical activity * This helps the body adjust from exercise to rest * Cool downs should also last 5 to 10 minutes * This is a great way to stretch your body because your muscles are loose

7. Dynamic * Active movements of muscles * “stretching when you are moving” * Full body warm up Static * Static stretching is used to stretch muscles at REST * It is used to hold stretches to help elongate the position * Usually hold stretches from 30 seconds to 1 minute * Stretching

8. * Forward lunge with a lean * Side lunges back and forth * High knees * Heel Kicks * Straight leg kicks * Squats * Dynamic Stretching

9. * Static Stretching Hamstring stretch Quadriceps stretch Calf stretch Hip flexor Triceps stretch Biceps stretch Hold each stretch for 30-60 seconds

10. * Five Different Components of Fitness * Cardiovascular Endurance Cardiovascular Endurance * Muscular Endurance * Flexibility * Muscular Strength * Body Composition

11. 10 * Cardiovascular Endurance * The ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues. * A simple way of doing this in Physical Education class would be the PACER

12. * There are two cones that are placed 15 to 20 meters apart. * Students must run to the other side before the allotted time. * During each level the time decreases * When a student fails to cross the line they will be done 11 * The Pacer Test

13. * Muscular Endurance Endurance is the ability of your muscles to perform contractions for extended periods of time Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes Example of this is cadence push ups 12

14. These are when the students do pushups on command. An audio will play and tell the students when to go down and up. This shows how long a student can do them for. 13 * Cadence Pushups

15. * Flexibility * Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness. * An example of this would be the sit and reach test 14

16. In this test you test your flexibility in your hamstrings and lower back. One sits with the sit and reach box and puts both feet forward. Then stretch your arms as far as you can without picking up your knees. 15 * Sit and Reach Test

17. * Muscular Strength * This is the power that helps you lift and carry heavy objects * Pull ups * You can also see how much you can lift in one repetition 16

18. 17 * Pull Ups * Students will see how many times they can do a pull up * This might be hard for some students so there may be an alternative test.

19. * Body Composition * Body composition is the amount of fat on your body * An example of this is the skin fold measurement 18

20. The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying adipose tissue, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters (mm) taken two seconds later. The mean of two measurements should be taken. If the two measurements differ greatly, a third should then be done, then the median value taken. 19 * Skin fold Measurement

21. Fitness Tests are very important so that students can test themselves. It is very important for students to learn about fitness! * Fitness Tests