Transcript Chapter 9

Elements of Fitness
Pace Lap
In your own words answer the following question:
• What does it mean to be physically fit?
Please list three words that describe physical
fitness.
5 minutes
Review
1. Other than laziness, what are two barriers to physical
activity?
2.A type of physical activity that requires planned,
structured, and repetitive bodily movement is known as
____________.
3. __________ is any form of movement that causes your
body to use energy.
4._______________ is a way of life that involves little or no
physical activity.
5.What is one risk of living a sedentary lifestyle? (Bonus)
Daily Objectives
Content Objectives
• Identify the five components of health related fitness.
Language Objectives
• Copy notes off of power point.
Reading Assignment
Please read the section titled “Improving Your
Fitness” on pages 83 and 84.
• Copy the following definitions and give two
examples of each.
• Aerobic Exercise
• Anaerobic Exercise.
Types of Exercise
Aerobic Exercise: Any activity that uses
large muscle groups and requires oxygen,
and can be maintained for at least 20-30
minutes at a time
Anaerobic Exercise : Exercise that involves
intense short burst of activities that do not
require oxygen.
Muscular Strength
The amount of force that a muscle can
exert.
•Example:
•How much weight can you lift at one time.
Muscular Endurance
The ability of the muscles to perform physical
tasks over a period of time without becoming
fatigued.
Example:
• How many push ups can you do before getting
tired?
Benefits of Muscular Strength and Muscular
Endurance
Helps reduce the risk of injury.
Helps maintain a healthy body
composition.
Promotes a positive self-esteem.
Prevents osteoporosis.
Methods of Assessment
Weightlifting (Rep Max)
Sit Up Test
Reading Assignment
Read the section titled Improving Muscular Strength
and Endurance on page 85.
What are three types of resistance exercise? Write a brief
description of each.
Mode (Type)
Isometric: muscle contractions produce
little or no movement.
• Cheap and inexpensive.
• Used during injury rehabilitation.
Isotonic: Muscle contraction with
movement.
• Concentric: Shortening of the muscle during
contraction.
• Eccentric: Lengthening of the muscle during
contraction.
Pace Lap
What are the five elements of fitness?
Principles Of Strength Training
Type
Resistance
Sets
Repetitions
Quiz
1.____________ is a type of exercise in which the muscle
contracts but there is little or no movement produced.
2.____________ is an exercise that involves intense short
burst of activities that do not require oxygen.
3.____________ is the amount of force a muscle can
exert at one given time.
4.A ____________ contraction is when the muscle
lengthens as it contracts.
5.Is jogging for 35 minutes an aerobic or anaerobic
exercise?
6.Is the push up an isometric or isotonic exercise?
(Bonus)
Assignment
Read pages 80 – 81 and answer the following
questions.
• Define cardiorespiratory endurance.
• Keeping your ________________ system healthy
is the most effective way to prevent
cardiovascular disease.
• What is one test used to measure
cardiorespiratory endurance?
Cardiorespiratory Endurance
The ability of the heart, lungs, and blood vessels to utilize
and send fuel and oxygen to the body’s tissues during
long periods of moderate-to-vigorous activity.
Example:
• 1-mile run
Cardiorespiratory Endurance
The Heart should be trained just like any other muscle.
Good cardiovascular endurance can reduce your risk of
developing cardiovascular disease.
Method of Assessment
• Step Test
• Copy Scoring Chart from page 81
Elements of Cardiorespiratory Endurance
Frequency
• How often are you going to do it?
Intensity
• How hard are you going to work?
Type
• What type of aerobic exercise are you going to
do?
Time/duration
• How long are you going to do it?
Frequency
How often an individual engages in an exercise
session.
To improve C.R.E. three to five 20-30 minute
training sessions per week is recommended.
To increase weight loss 45-60 minutes of lowmoderate intensity exercise 5-6 days/week is
recommended.
Intensity
How hard a person must work in
order to improve or maintain fitness.
Must work at Target Heart Rate to
see benefits.
Calculating Target Heart Rate
Copy the 5 steps to calculating your target heart rate on page
84. (Real Life Application)
1.
Sit quietly. Take your pulse by using your index and middle
finger pressed just under your jaw line or on the thumb
side of your wrist. Count for 15 seconds, then multiply that
number by 4. This is your resting heart rate.
2.
Subtract your age from 220. (220 – age = maximum heart
rate)
3.
Subtract your resting heart rate from your maximum heart
rate.
4.
Multiply the number you arrived at by 60 % and then 85%
round to the nearest whole numbers
5.
Add your resting heart rate to the numbers you arrived at
in Step 4. (This equals your target heart rate range)
Example
Suzy = 16
1. Resting Heart Rate = 66bpm
2. 220-16= 204
3. 204-66 = 138
4. 138 x .60 = 83 and 138 x .85 = 117
5. 83 + 66 = 149
117 + 66 = 183
149-183 = Target Heart Rate Range
Type
The form of exercise selected.
Must Be Aerobic Exercise
•Examples:
•Jogging
•Walking
•Swimming
•Hiking
Time/Duration
The time in which the exercise session is
carried out.
• The general recommendation is that an individual
train between 20-60 minutes per session.
• Untrained individuals should train at a lower level
therefore they should workout for a longer
duration.
Flexibility
The ability to move a body
part through it’s full range of
motion.
Example:
• Stretching
Method of Assessment
• Sit and Reach
Background Information
Approximately 80% of all low back pain in
the US stem from poor flexibility.
Different Types of Flexibility Training
•Ballistic Stretching
•Static Stretching
•Dynamic Stretching
Benefits of Flexibility Training
Successfully treats dysmenorrhea (Painful
Menstruation).
Promotes healthy muscles and joints.
Prevents injuries.
Restores muscles to a normal resting length post
exercise.
Aids in preparing the muscle for exercise.
Helps decrease aches and pains caused by stress
Assignment
Read pages 90 and 91 and copy the following
definitions.
• Overload
• Progression
• Specificity
• Warm-up
• Work Out
• Cool Down
• What is the FITT formula?
Scenarios
Jonah – 9th grader
245lbs
5’6” tall
Goals:
- be able to run the mile in 3 months in under 10 mins
- Lose approximately 15 lbs in 6 months
- Be able to get into the healthy fitness zone for push-ups
- How do we help Jonah reach these goals using the FITT Principle?
- With a partner write down what Jonah needs to do in each category
to reach all 3 of his goals.
Scenarios
- Kandace – 8th grader
- 125 lbs
- 5’3” tall
- Goals:
- Get into healthy fitness zone for flexibility
- Tone up all over
- Decrease her BMI
- Are these realistic goals?
- How can we help?
Three Principles of Fitness
Copy the following definitions into your
notebook.
• Overload: Working the body harder than it is
normally worked.
• Progression: Gradual increase in overload that is
necessary to achieve higher levels of fitness.
• Specificity: Particular activities or exercises that
improve particular areas of fitness.
Developing a Physical Fitness Program
Each program should consist of three stages.
• The warm-up: Activity that prepares the muscles
for work.
• The workout: The part of an exercise program
when the activity is performed at its highest peak.
• Aerobic
• Anaerobic
• Both
• Cool Down: An activity that prepares the muscles
to return to a resting state.
Assignment
Create your own workout for Jonah or Kandace. Make sure you
include all parts of the FITT principle to help them reach their
goals. You may work in groups of 2-3.
Tell me specific exercises
Specific Durations
Specific Types
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