Transcript Fitness Power Point - Mr. Nettles Health and Physical Education

“Physical Education: Strong Bodies,
Strong Brains”
-Read the Article
-Answer the Questions on the Back of the
Article
The Need For Fitness
 Cardiovascular Risk Factors:
 Heart disease is the leading cause of
death in the United States.
 The U.S. is ranked among the top 3 in the
world for overweight/fat individuals.
 There are over 1 million heart attacks
each year.
The Need For Fitness
• Youth participation in
physical education classes
on a daily basis was very
limited (31%).
• Only 47% of youth were
physically active for at least
60 minutes per day on five
or more of the past seven
days.
The Need For Fitness
• Michigan has the 10th
highest prevalence of
obesity in the United States.
• In 2009, three out of every
ten adults in Michigan were
obese, while approximately
35% of adults were
overweight.
• In 2018, Michigan is
expected to spend $12.5
billion on obesity related
health care costs if rates
continue to increase at their
current levels.
Unhealthy Behaviors
 Bad habits such as:
 Physical
Inactivity
 Video games,
TV, Computers &
Technology.
 Fatty & Sugary
Foods.
 Enormous Food
portions.
Unhealthy Behaviors
 Turn us into a out
of shape, lazy,
over fat,
unhealthy
individual.
Which can lead
to: heart disease,
heart attacks &
type II diabetes.
Knowing Your Genetic Potential
 Endomorph:
 Big boned,
soft, round
body. High
percent of
body fat.
 Very hard to
lose
weight/fat.
Knowing Your Genetic Potential
 Mesomorph
 V or Square
shaped body.
Muscular
characteristics.
Low percent of
body fat.
 Easy to gain or
lose weight.
Knowing Your Genetic Potential
 Ectomorph:
-Small frame,
thin muscles,
low percent of
body fat.
-Hard to gain
weight.
Making A Change
 We know that all of these unhealthy habits
and negative effects are reversible with a
lifestyle change.
 We must keep in mind though, that most
people cannot change overnight.
 You must make a plan to gradually change
& set realistic goals while having support
to help motivate you.
Goals For Fitness
 SMART Goal:
 Specific
 Measurable
 Attainable
 Realistic
 Time Bound
 Good Fitness Goal:
 It is my goal to lose 10 lbs
(current weight 235, goal
weight 225) of body fat in 60
days. I will measure this by
weighing in and having my
body fat % taken every week.
 Bad Fitness Goal: I want to
lose weight.
Goals For Fitness
 SMART Goal:
 Specific
 Measurable
 Attainable
 Realistic
 Time Bound
 Good Fitness Goal:
 It is my goal to increase my 1
Rep Max on the bench press
from 175 lbs to 225 lbs. My
time frame will be from
January to June to achieve this.
I will test my 1 Rep Max each
month of training.
 Bad Fitness Goal: I want to
get a stronger bench press.
Goals For Fitness
 SMART Goal:
 Specific
 Measurable
 Attainable
 Realistic
 Time Bound
 Good Fitness Goal:
 It is my goal to complete the
1.5 mile run in 10 minutes or
less. My time frame will be
from April to June and I will
test my 1.5 mile run every 2
weeks.
 Bad Fitness Goal: I want to
run faster.
Goals For Fitness
 Long Term Goal:
 Short Term Goal #1


Mini Goal
Mini Goal
 Short Term Goal #2
 Mini Goal
 Mini Goal
 Short Term Goal #3
 Mini Goal
 Mini Goal
Applying What You Know
 Ectomorph’s must make sure that they
increase their calorie intake as well as
include a strength training routine to see an
increase in muscle mass and body weight.
 Endomorph’s must make sure they watch
their calorie intake as well as get plenty of
Aerobic Exercise & always incorporate a
strength training routine.
Daily Review
1. What is the leading cause of death in the
U.S.?
-Heart Disease
2. What factors contribute to this?
-Fatty/Sugary Processed Foods,
Technology, Food Portions
3. What are the 3 body types
-Endomorph, Mesomorph, & Ectomorph
4. Describe these three body types.
Response video
“Childhood ObesityStory of Breanna Bond”
“Exercise Can Help Reduce Stress”
-Read the Article
-Answer the Questions on the Back of the
Article
What do you think your
barriers are?
Lack of Time
 Identify time for physical
activity.
 Multitask: Incorporate
physical activity with daily
tasks.
*What are some multitasking
activities that involve physical
activity?
Lack of Encouragement
 Explain interest to family
and friends. Tell them of
your desire, and ask for
support.
 Invite friends and family
to exercise with you.
 Plan social activities
involving exercise.
Embarrassed about
Personal Appearance
 Wear loose,
comfortable
clothing.
 Exercise with
supportive
people.
 Exercise in
private first.
Lack of Energy
 Schedule activity
during energetic
times in the day or
week.
 Give exercise a
chance.
 Exercise can give
you more energy.
Not Enjoyable
 Invite someone to exercise with you.
 Join a class or group.
 Find fun activities like…
Lack of Self-Motivation
 Schedule activity
 Make an
“Appointment”
 Find a job that
requires physical
work.
Fear of Injury
 Find an activity you
feel confident and safe
doing.
 Minimal skill.
 Join a supervised gym
or class.
 Protective gear and
equipment.
Lack of Confidence
 No new skill.
 Find someone to teach
you new skills.
 Take a class to teach
you new skills.
 Find outside resources
research it.
 Read Magazines,
Internet Exploring
Appeal of Technology
 Exercise while you watch
TV.
 During Commercials or
Breaks.
 Exercise First then watch
TV.
 Set Limits of sitting down
activities
 Use sitting down activities
as a reward for
exercising.
DAILY REVIEW
1. The best way to change your body is to
make a plan for _________ change and
set _______ goals.
-Gradual/Realistic
2. What is the #1 barrier to
exercise/activity?
-Lack of Time
3. How do you overcome this?
4. What are some other barriers to fitness?
Barriers Survey
 Complete the survey (page 36-37)
 Indicate which ones are Barriers that you
need to overcome. (Any Barrier with a
score of 5 or above is one you need to
focus on).
 Finally, write a 1-2 sentence response for
each Barrier stating a plan to overcome
it.
“Exercise is Medicine:
Aerobic Exercise”
BELL RINGER #3
Page 22-23
“Three Things Every Exercise Program
Should Have”
-Read the Article
-Answer the Questions on the Back of the
Article
5 Components Of Fitness
Aerobic Exercise
http://www.youtube.com/watch?v=GEvJlmpZCoM
5 Components Of Fitness
Muscular Strength
Muscular Endurance
http://www.youtube.com/watch?v=pi8PU2g9gbE
http://www.youtube.com/watch?v=wrd0o6EZM_4
5 Components Of Fitness
Flexibility
http://www.youtube.com/watch?v=1E-gN5gD5pk
5 Components Of Fitness
Body Composition (Body Fat %)
http://www.youtube.com/watch?v=5rVZFJtV4u8
Program Design
 To create an effective exercise routine
you must then include the elements of:
 Frequency
 Intensity
 Time
 Type
F I TT
Program Design
 Frequency:
 Refers to the number of times per week
an individual engages in exercise.
Program Design
 Exercise must be performed on a
regular basis to be beneficial and
effective.
 That means you cannot just workout once
and expect results……
 CONSISTENCY is the key to fitness!
Program Design
 Intensity:
 Refers to how
hard a
person is
working as
they exercise.
Program Design
 Aerobic Exercise Intensity:
 Heart Rate, Distance, Speed
 Strength Training Intensity:
 Weight, Reps, Sets, Failure, Tempo
 Flexibility:
 Count & Range of Motion of Stretch
Program Design
 Time: Refers to the length of the
exercise session.
DAILY REVIEW
1. What are the 5 components of fitness?
-Aerobic/Anaerobic, Muscular Strength, Endurance,
Flexibility, & Body Comp
2. What does each letter of the F I T acronym stand for?
-Frequency-Intensity-Time
3. What are the 3 body types?
-Endomorph-Mesomorph-Ectomorph
4. When looking to make a change in your body, you
must set __________ goals
-Realistic
BELL RINGER #4
Page 24-25
“Warm Up to Workout”
-Read the Article
-Answer the Questions on the Back of the
Article
Basic Training Principles
 The Principle of Warm-up:
 A. Increases Body Temperature
 B. Increasing Blood Flow & Lubrication to
the joint.
 C. Prepares muscles, tendons, and
ligaments for stressful activity.
WARM-UP
#1-Prevents
Injury
#2-Improves
performance
Basic Training Principles
 Warm-up consists of low intensity, total body
movements for 3-5 minutes.
 (Stretching is not Warming Up!!!)
 Rubber Band Example
 When preparing for strength training, an
individual should perform 1-2 warm-up sets
(at 50% 1RM) at the beginning of their first
exercise.
 It is not necessary to perform warm-up sets
from that point forward.
Basic Training Principles
 The Principle of Cool-down:
 Cool-down is essential for those activities
that are strenuous and long.
 Cool-down can enhance recovery by
helping circulate lactic acid (waste
products) into the blood system.
 Stretching is a good Cool Down, it also
helps to improve flexibility.
Basic Training Principles
 Stretching Can Be:
 Static or Band
 Partner Assisted


All Stretches should
be held between
15-30 Seconds.
You should stretch
to the point of
discomfort not pain.
Daily Review
1.
2.
3.
4.
5.
6.
When static stretching you should hold the stretch for ___
seconds.
-15 to 30 seconds
The purpose of the warm-up is to:
-improve performance & prevent injury
What returns the body to its normal state and helps prevent
soreness?
-cool-down
An individual with a V-shape & low % bodyfat is a/an
-Mesomorph
How hard you work out is called:
-Intensity
You should hold a stretch to point
not pain:
-Discomfort
BELL RINGER #5
Page 26-27
“High Intensity Interval Training”
-Read the Article
-Answer the Questions on the Back of the
Article
Aerobic Exercise
 The word "aerobic" is
derived from the Greek
phrase "with oxygen”.
 Aerobic activities
require the large
muscles in your body to
move continuously and
force you to breathe
faster and use large
amounts of oxygen.
 Aerobic Exercise trains
the heart and uses
oxygen.
Examples Of Aerobic Exercise
 Walking
 Jogging
 Running
 Jump Roping
 Cycling
 Swimming
 Dancing
 Roller Blade/Skating
Examples Of Aerobic Exercise
 Treadmill
 Precor Fitness
Machine
 Eliptical Fitness
Machine
 Cross Trainer
Fitness
 Exercise Bike
Examples Of Aerobic Exercise
 Tae Bo
 Aerobic Dance
 Step Aerobics
 Water Aerobics
 Spinning
 Kick Boxing
 P90X
 Insanity
Aerobic Exercise
 Aerobic Exercise
is the best way to
keep your Heart
Strong (by
lowering the
resting heart rate)
and it may also
help you shed
unwanted
Body
Fat!!
Program Design:
For the Beginner
 1. Frequency: 2-3
times per week;
progressively increase
frequency.
 2. Intensity: Low
(50% Max H.R);
progressively build to
greater intensity
levels.
 3. Time: A minimum
of 20 min;
progressively increase
exercise time period.
Program Design:
For the Advanced
 1. Frequency: 4-5 times per week.
 2. Intensity: High
(65-85% Max Heart Rate)
 3. Time: 45 minutes or more.
The Difference
 Aerobic
 Using a lot of Oxygen.
 Example: Running for
3 miles.
 Anaerobic
 Using the chemicals
ATP & Glucose (Sugar)
in your body.
 Example: Running a
40 yard Sprint!!!
TARGET HEART RATE LAB
Page 38-39
-Finding your Training Heart Rate
FITNESS QUIZ
#1
BELL RINGER #6
Page 28-29
“Strength Training”
-Read the Article
-Answer the Questions on the Back of the
Article
Strength Training
 Definition of Strength:
 The acquired ability
to move a weight or
resistance for a
certain amount of
time, distance and/or
repetition.
 This results in gains
of strength & muscle
size.
Strength Training
 Breaking the Myth!!!
 Strength Training is
for Females.
 A Female that
strength trains will
not get big.
 Instead she will lose
body fat and
increase lean
muscle.
Strength Training
 Strength Training is for
everyone.
 Children-bodyweight
only
 Post-Puberty Teens
 Females
 Pregnant-moderate
intensity
 Elderly
Strength Training benefits
 Decrease of Injury
Lower Back Problems
 Improved Athletic
Performance
 Strength, Power, Endurance
 Increase in Bone Density
 Helps Prevent Osteoporosis

Strength Training benefits
 Higher Resting
Metabolism
 Your Body Burns More
Calories (Fat) While You
Rest.
 Improves Focus
 May result in better grades
 Increased Self-Confidence
Getting To Know
The Muscular System
Page 40-41
 In order to
create a
successful
strength
training routine,
a person must
know the basic
muscle groups
and how they
work.
Sternocliedomastoid
Anterior Deltoid
Trapezius
Medial Deltoid
Pectoralis Major
Biceps
Abdominals
External Obliques
Forearms
Quadriceps
Tibialis Anterior
Trapezius
Posterior Deltoid
Latissiumus Dorsi
Triceps
Gluteus Maximus
Hamstrings
Gastrocnemius
Soleus
Achilles Tendon
BELL RINGER #7
Page 30-31
“Muscle Soreness”
-Read the Article
-Answer the Questions on the Back of the
Article
Types of Muscle
Contractions
 Isotonic- Contraction of the muscle with
movement of the joints.
 Example- Squat
 Isometric- Contraction of the muscle
without movement of the joints.
 Example- Wall Sit
Knowing The Difference
Muscular Endurance
 A person will
 A person will
increase their
increase their ability
strength to push or to repeat a muscle
pull a resistance as contraction for a long
well as increase
period of time.
their muscle size.  Rep Range:
 Rep Range: 6-12
Repetitions Above 12.
reps
 Muscular Strength
What is a Repetition?
 A Repetition is Pushing and/or Pulling a
resistance.
 1 Positive Phase + 1 Negative Phase=
1 Repetition.
 Positive Phase- the muscle that is being trained
shortens. (Concentric) or the weight is being
lifted.
 Negative Phase- the muscle that is being trained
lengthens. (Eccentric) or the weight is being
lowered.
 Demonstration
DAILY REVIEW
 What is the difference between isotonic and
isometric contractions?
 What is the difference between muscular
strength and muscular endurance?
 What is the difference between anaerobic
and aerobic?
 Describe the perfect repetition.
 What are the 5 components of fitness?
 Explain the F I T principle of program
design.
BELL RINGER #8
Page 32-33
“Periodized Training & Why It’s Important”
-Read the Article
-Answer the Questions on the Back of the
Article
Strength Training
Principles
 Overload: Taking the
muscle where it has never
been. Recruiting more
muscle fiber to move
greater resistance or
more repetitions than the
previous workout.
 The story of Milo & his
Bull Calf. (Page 42)
Strength Training
Principles
 Progression: Overload over time.
 Example- Once you reach 10-12 repetitions you
should increase your weight.
 Week 1: Leg Press- 100 lbs X 10 reps.
 Week 2: Leg Press- 100 lbs X 11 reps.
 Week 3: Leg Press- 100 lbs X 12 reps.
 Week 4: Leg Press- 110 lbs X 9 reps.
 Week 5: Leg Press- 110 lbs X 10 reps.
Strength Training Principles
 Adaptation: The body will become
accustomed to your program (it will do
anything you train it to do!)
 Once it is accustomed, it stops growing.
 You must “shock” or vary your program
every 4 to 6 weeks.
Strength Training
Principles
 Overtraining:
excessive frequency,
volume, or intensity of
training, resulting in
fatigue (which is due
also to a lack of proper
rest and recovery).
 Example-
 Strength Training the
same muscle groups
two days in a row.
Strength Training
Principles
 Overtraining Signs and symptoms include:
 Failure to adapt or make improvements
 Increased number of injuries
 Increased resting heart rate
 Muscle soreness beyond 48 hours
 Apathy- very unmotivated and fatigued.
 Loss of appetite
 Loss of strength
Strength Training
Principles
 To Prevent Overtraining:
 Wait at least 48 hours before training the
same muscle group again.
 Make sure you get enough rest and recovery
(at least 7-8 hours of sleep each night)
 Make sure you are getting plenty of
nutrients from the food you eat.
 Make sure you drink enough water (64-96
oz)
Types of Strength Training
 High Intensity
Training is a
strength training
system that requires
the lifter to complete
slow & controlled
repetitions that
requires 100% focus
on a specific muscle
group.
Types of Strength Training
 Multiple Set Strength
Training is a strength
training system that
requires a person to
complete 3 sets to
fatigue (not failure) of a
specific exercise for a
specific amount of
repetitions.
Types of Strength Training
 Momentary Muscular Failure (MMF) The point at which the targeted muscle
or muscles fail on the positive phase,
while performing controlled
repetitions.
 Video Example
High Intensity
Strength Training
 The BURN!!
 When a person
strength trains,
they may feel a
burning
sensation in the
muscle group
they are training.
High Intensity
Strength Training
 This is why the High
Intensity Training
System is 100%
physical & 100%
MENTAL. It takes
a strong mind to
push the body
beyond it’s comfort
zone.
Response Video:
“HigH intensity training”
MUSCLE ANATOMY
QUIZ
BELL RINGER #9
Page 34-35
“Trimming off the Fat”
-Read the Article
-Answer the Questions on the Back of the
Article
Strength Training Balance
 It is important to remember when planning a
Strength Training Workout you balance the
body’s muscles by creating a push/pull
routine.
 If only one side of the body is trained:
 Muscle imbalances will occur.
 Strong Chest but very weak back, this will
lead to:
 Injuries!!!!
Balancing Your
Muscle Groups
Upper Body:
-Chest-Bench, Incline, Push-Up
-Back- Row, Pull-Up, Chin, Pulldown
-Shoulders- Shoulder, Military, Lateral Raise
-Biceps- Curls
-Triceps- Dips, Pressdowns
-Neck & Trapezius- Shrugs
-Abdominals: upper/lower abs, obliques.
-Bridges, Rotations
Balancing Your
Muscle Groups
Lower Body:
-Quadriceps & Hamstrings & Gluteus
Maximus- Squats, Deadlifts, Leg Press,
Lunges
-Hamstrings- Leg Curl, RDL’s
-Calves & Tibials Anterior- Raises
-Hip Flexors & Hip Extensors
-Hip Abductors & Hip Adductors
Creating Your Weekly
Training Routine
Mon
Tues
Wed
Thurs Friday Sat
Sun
Full
Body
Strength
Training
Off
Possible
Aerobic
Exercise
And/Or
Flex,
Balance
Full
Body
Strength
Training
Off
Possible
Aerobic
Exercise
And/Or
Flex,
Balance
Off
Full
Body
Rest
Full
Body
Strength
Training
Off
Possible
Aerobic
Exercise
And/Or
Flex,
Balance
DAILY REVIEW
 Define the following strength training principles:




-Overload
-Progression
-Adaptation
-Overtraining
What are some symptoms of overtraining?
What is High Intensity Training (HIT)?
What is Momentary Muscular Failure (MMF)?
How do we organize a strength training program to prevent
muscular imbalances?
FITNESS QUIZ
#2
WEIGHT ROOM LAB
 Bring something to write with and write
on.
 You will be taking notes to create your
own strength training workout card.
FITNESS UNIT
STUDY GUIDE
Page 43-47
FITNESS
TEST