Transcript INTRO TO PERSONAL FITNESS

UNIT OBJECTIVE
To provide the students the necessary knowledge to take their previously determined (written)
fitness goals and create the muscular fitness portion of their IFP (Individual Fitness Plan) in regard o
the F.I.T. principle that was learned and assessed for understanding during Personal Fitness Unit 1.
CREATE AND ASSESS YOUR GOALS
UNDERSTANDING THE DIFFERENT TYPES
OF WORKOUT FRAMEWORK
CHOOSE YOUR WORKOUT FRAMEWORK
CHOOSE THE MUSCULAR FITNESS AND CARDIOVASCULAR
ENDURANCE EXERCISES FOR YOUR PROGRAM
DAILY WORKOUT BREAKDOWN
IMPLEMENTING YOUR PLAN AND RECORDING DATA
• WHAT ARE YOUR GOALS OF YOUR IFP?
• DO YOUR GOALS CONTAIN ALL THE NECESSARY
REQUIREMENTS?
• DETERMINE WHAT TYPE OF WORKOUT YOU WANT TO
CREATE IN ORDER TO ACHIEVE YOUR GOALS.
UNDERSTANDING YOUR POTENTIAL
WORKOUT PROGRAMS CHOICES
TYPES OF WORKOUTS
1. Strength: Increase muscle size and ability.
•
Higher Weight, Lower Reps
•
3 sets of 8 reps
2. Toning: Increase the ability of muscles over time.
•
Lower Weights, Higher Reps
•
3 sets of 15 reps
3. Cardiovascular Endurance: Increase the body’s ability to function efficiently
during exercise.
• Cardio Everyday
• Include some toning strength training
DEFINE THE FOLLOWING TERMS
MUSCULAR FITNESS: Combination of muscular strength and
muscular endurance.
MUSCULAR STRENGTH: The amount of force a muscle can
produce.
MUSCULAR ENDURANCE: The muscle’s ability to contract many
times without tiring.
UNDERSTAND THE FOLLOWING TERMS AND HOW THEY RELATE TO YOUR FITNESS PLAN
1. Sets—A group of repetitions.
2. Reps—The number of consecutive times you do an exercise.
3. Lift—The specific exercise you are doing.
4. Weight---The amount you are lifting based on your goals.
5. One Rep Max----The amount of weight you can lift one time.
6. Supersets---Combining two exercises consecutively.
THERE ARE 3 TYPES OF MUSCLE ACTIONS THAT YOUR BODY WILL EXPERIENCE
DURING YOUR WORKOUT
1. Concentric: Muscle length shortens.
2. Eccentric: Muscle length increases.
3. Isometric: Stays the same.
WHAT ARE THE PHYSIOLOGICAL EFFECTS OF WEIGHT
TRAINING ON YOUR BODY?
1. Increased Heart Rate
2. Muscle Tear Down
3. Lactic Acid
4. Hypertrophy/Atrophy
Hypertrophy: An increase in muscle size due to use.
Atrophy: A decrease in muscle size due to non-use.
“That which is used develops, that which is not used, wastes away!”
HOW MUCH REST AND RECOVERY SHOULD YOU GIVE EACH
SPECIFIC MUSCLE GROUP BEFORE YOU
LIFT THAT MUSCLEGROUP AGAIN?
24-48 Hours
*That is why we always alternate muscle groups.
1.Obtain Desired Results
2.Prevent Injury
1. Improved Appearance
2. More Energy
3. Good Posture
4. Prevents Injury
5. Decreased Heart Rate