Transcript Condensed EPEC

Healthy
Citizenship
SEVEN CHARACTERISTICS
R
E
responsibility
effort
S
self-control
P
perseverance
E
exemplary leadership
C
compassion
T
teamwork
Basics of Conditioning
Personal
Conditioning
One person’s plan
for physical
activity
Personal conditioning
programs develop
Physical Fitness
5 Components of Physical
Fitness
1. Cardio-respiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Muscular Flexibility
5. Body Composition
Cardiorespiratory
Endurance
~ Is the ability to do activities
using large muscle groups for
long periods of time
~ is developed by repeated
movements that overload the
heart and lungs
Muscular Endurance
~ is the ability to do the same
movement over & over or to hold
one position for a long time
~ is developed by lifting light
weights a few times or repeating
a motion.
Basics of Conditioning
MUSCULAR STRENGTH
~ is the maximum effort applied by
a muscle or groups of muscles
~ is developed by lifting heavy
weights a few times
MUSCULAR FLEXIBILITY
~ is the ability to move a limb
(arm, leg) through its entire range
of motion
~ is developed by stretching
slowly and holding at least 15
seconds
Basics of Conditioning
BODY COMPOSITION
~ the percentage of fat and
lean (muscle & bone) tissue
~ having to little or too much
body fat can lead to health
problems
~ aerobic activities burn
fat
~ weight training builds
muscle
SELF-ASSESSMENT
~ assessment means “test”
~ gives you information about your current
physical fitness.
Cardio-respiratory ~ assessed by how long
you can exercise at moderate intensity.
Muscular Strength ~ assessed by
how much weight you can lift
SELF - ASSESSMENT
Muscular Endurance ~ assessed
by how many times an exercise
can be done
Muscular Flexibility ~
assessed by the range of
motion at a joint
Basics of Conditioning
CONDITIONIG PRINCIPLES
F=
FREQUENCY ~
I=
INTENSITY ~
T=
TIME ~
How often I
exercise
How hard I work
when exercising
How long I exercise
Workout Heart Rate Chart
GOAL SETTING
~ Goals should be realistic
~ Goals should be achievable
~ Base goals on your needs and
desires
~ Choose an activity you like!
GOALS
SHORT TERM ~ 1 to 3 weeks
LONG TERM ~ 2 to 7 months
WHAT DO YOU DO WHEN YOU
REACH A GOAL?
WHAT IF YOU DON’T REACH A
GOAL?