Transcript project description - Physical Education Ms.K

Personal Training Project: 2nd
Trimester
Outcomes
Fitness Plans
Meet your Trainer/Coach
Interviews
Obesity Video
Workout Example
F.I.T.T. principle and the Five
Components of Health Related
Fitness
Website and resources
Why?
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.
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.
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.
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.
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.
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
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
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
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
Obesity: a “growing” problem
:
http://www.youtube.com/watch?v=v
CORDl4bqDE
Workout Example
http://www.livestrong.com/article/53
5799-four-week-full-body-workoutroutine-for-soccer-players/
5 COMPONENTS OF HEALTH-RELATED
FITNESS
1.
2.
3.
4.
5.
Muscle strength
Muscle endurance
Cardiovascular endurance
Flexibility
Body composition
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.
MUSCLE ENDURANCE

The ability of a muscle or muscle group to exert
a sub-maximal force REPEATEDLY over a
period of time.
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:
220
- age
x 70% to 85%
The target heart rate zone for a 17 year old is
142-173 beats per minute.
FLEXIBILITY

Is the ability to move a joint through its
complete range of motion (ROM).
BODY COMPOSITION

Is the amount of lean body mass
(bone, muscle, organs and body
fluids) compared with the amount
of body fat.
ADULT MALE
15%-18%
ADULT FEMALE
22%-25%
BMI = Body Mass Index
It is an indirect measure of body composition
based on height and weight.
BENEFITS OF EXERCISE:
STRENGTHENS HEART AND LUNGS
ENHANCES FEELING OF WELL-BEING
STRENGTHENS MUSCLES
IMPROVES
AND BONES
APPEARANCE
PREVENTS INJURY
REDUCES STRESS AND TENSION
FITT Principle
“To gain health benefits in all 5
components of fitness…..
F = Frequency
….how often should I work out?”
I = Intensity
….how much effort should I put in?”
T = Time
….how long should my workout be?”
T = Type
…what type of exercises should I do?”
muscle strength
and
endurance
cardiovascular
endurance
flexibility
FREQUENCY 2 – 3 days
per week
3-4 days per Daily
week
stretching
INTENSITY
moderate
weight
TIME
3-4 sets,
6-15 reps.
heart rate in
target zone
(60-80%)
20 – 60
minutes
to the point
of mild
discomfort
10 – 30
seconds
TYPE
major
muscle
groups
Any aerobic
activity
keeping
heart rate
major
muscle
groups
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.

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.
DON’T FORGET ABOUT PROPER NUTRITION!!!!
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
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
Website and Resources
http://bcsphysicaleducationmsk.wee
bly.com/eighth-grade-pe.html
Why?
Why is this important?
Why are we doing this?
Just Do It…
Life=Risk
http://www.youtube.com/watch?v=h
zBCI13rJmA&feature=related
Impossible is nothing
http://www.youtube.com/watch?v=G
PSi2XYgVKU&feature=related