Transcript LaFayette Fitness Project

LaFayette
Fitness
Project
2012
Definitions…..
Muscular Strength
Muscular Strength= how much force your
muscles can exert at one time.
This is often related to explosive
movements such as slam dunking a
Basketball, spiking a Volleyball, Sprinting or
doing a 1 rep max lift. When exercising to
improve Muscular Strength you should do
10 repetitions or less of an exercise per set,
at a relatively high weight.
Muscular Endurance
Muscular Endurance= how well your muscles can
repeatedly generate force.
This is often related to long lasting activities such
as running a Cross Country race, swimming a long
distance, going Cross Country Skiing or
Snowshoeing. When exercising to improve
Muscular Endurance you should be performing 12
repetitions or more of an exercise per set, at a
relatively low weight.
Cardio-Respiratory
Endurance
Cardio-Respiratory
Endurance= the ability of the
heart and lungs to supply
oxygen and energy to the
muscles of the body during
sustained activity.
Flexibility
Flexibility= the
ability of the body to
move through a full
range of motion
around a joint.
Body Composition
Body Composition= the ratio of lean mass
to fat in the body.
Did you know that muscle is three times as
dense as fat? So imagine a piece of tissue in
your body that is the size of a tennis ball. If
that body tissue was fat it would weight 1
pound; but if that tissue was muscle it
would weight 3 pounds.
Goals:
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Body Composition
Flexibility
Goal writing:
A good goal is written,
specific,
measurable,
challenging,
believable and has a
specific deadline.
Flexibility
Currently I am only able to get 7 inches
on the sit and reach box. My goal is to
be able to reach 10 inches. I will
accomplish this goal by doing Yoga 3
times a week and also incorporate
flexibility training that will help with
my hamstring flexibility.
Body Composition
My current BMI is 25 and my goal is to
decrease that score to a 23. I will
achieve this goal by combining a diet
rich in nutritious foods, cut out high fat
snacks, and incorporporate aerobic,
strength and flexibility training.
Cardiorespiratory Endurance
I am currently able to run/walk a 15
minute mile, completing 2 miles in 30
minutes with my heart rate at the low
end of my target heart rate zone. My
goal is to be able to cut my mile time
to 10 minutes, jogging the whole time
and complete 4.5 miles in 45 minutes
with my heart rate in my target heart
rate zone.
Muscular Endurance
I am currently able to complete 5
push ups. My goal is to be able to
complete 20 push-ups without my
muscles becoming fatigued. I will
accomplish this by strength
training 2 times a week focusing on
my upper body with low weights
and many repetitions.
Muscular Strength
I am currently able to bench 55 lbs.
for 5 reps. My goal is to be able to
bench 75 lbs. for 5 reps. I will
accomplish this by strength
training 2 times a week focusing on
my upper body using a multiple set
workout.
FITT
Frequency
Intensity
Time
Type
FITT for Flexibility
Frequency – at least 3 times a week
Intensity – (elevated heart rate to have muscles
warm and pliable)
Time – 30 minutes
Type – Flexibility Training
Example for one day:
30 minute Pilate video at 50% max heart rate
FITT for Cardiorespiratory Endurance
Frequency – at least 3 times a week
Intensity – get your heart rate in the target
heart rate zone
60-80% of max heart rate
Time – 30 minutes
Type – Aerobic Training
EXAMPLE for one day:
30 minute jog with my heart rate at 150 bpm.
FITT for Strength Training
Frequency – at least 2 times a
week
Intensity – weight lifted
Time – reps and sets
Type – StrengthTraining
EXAMPLE on next slide…
MULTIPLE SET WORKOUT – 5 OR MORE EXERCISES – SPECIFIC RESULTS
SINGLE SET WORKOUT – 12 OR MORE EXERCISES – GENERAL RESULTS
CHEST PRESS
80 LBS – 12 REPS, 1 SET
LEG PRESS
100 LBS. – 12 REPS, 1 SET
ETC.
NEXT CLASS…..
All Classes except for 2-2 will
have half the class going to a
computer lab next PE class to
type out the fitness project.
2-2 – all will be in the gym for activity!
HAVE YOUR PE CLOTHES FOR PARTICIPATION
WHAT IS EXPECTED?
Go to the gym, put your card in the bucket for
attendance. At that point you will find out if you will be
going to the computer lab.
COMPUTER LAB PEOPLE – FIND YOUR WORKSHEET
FROM LAST CLASS, GO DIRECTLY TO THE COMPUTER
LAB, SIGN ON THE COMPUTER AND BEGIN!
ACTIVITY PEOPLE – YOU WILL HAVE 5 MINUTES FROM
THE TIME THE BELL RINGS TO BE IN THE GYM TO START
CLASS. WE WILL START WITH WARM-UPS, EXPLAIN
THE ACTIVITY AND THEN BEGIN!