3/26/15TOC: Physical/Fitness Vocab

Warm-Up: What do you do to keep yourself physically fit? If you

consider yourself not fit, what could you do to improve your

fitness?

1. Physical Activity2. Fitness 3. Exercise4. Strength5. Endurance6. Muscle Endurance7. Aerobic Exercise8. Anaerobic Exercise9. Flexibility10.Body Composition11.Warm-up

12.Cool-down13.Frequency14.Intensity15.Target Heart Rate16.Individual Sport17.Team Sports18.Dehydration19.Conditioning20.Overtraining21.Anabolic Steroids

E- Vocabulary definitionsThere is a total of 21 words They can be found in Ch 3 excluding lessons 2&

3.

Physical Activity Any kind of movement that causes your body to use energy.

Fitness The ability to handle the physical work and play of everyday life without becoming tired.

Exercise Physical activity that is planned, structured and repetitive that improves or maintains personal fitness.

Strength The ability of your muscles to exert a force.

Endurance The ability to perform vigorous physical activity without getting overly tired.

Muscle Endurance The ability of a muscle to repeatedly exert a force over a prolonged period of time.

Aerobic Exercise Rhythmic, nonstop moderate-to-vigorous activity that requires large amount of oxygen and works the heart.

Anaerobic Exercise Intense physical activity that requires little oxygen but involves short bursts of energy.

Flexibility The ability to move joints fully and easily.

Body Composition The proportions of fat, bones, muscle, and fluid that make up body weight.

Warm-up Gentle exercise you do to prepare your muscles for moderate to vigorous activity.

Cool-down Gentle exercises that lets your body adjust to ending a workout.

Frequency The number of days you work out each week.

Intensity How much energy you use when you work out.

Target Heart Rate The number of heart beats per minute that you should aim for during moderate to vigorous activity to benefit your circulatory system the most.

Individual Sport Physical activates you can take part in by yourself or with another person without being part of a team.

Team Sports Organized physical actives with specific rules, played by opposing groups.

Dehydration The excessive loss of water from the body.

Conditioning Training to get in shape

Overtraining Exercising too hard or too often without enough rest in between sessions.

Anabolic Steroids Synthetic compounds that cause muscle tissue to develop at an abnormally high rate.

•L- Using 5 vocabulary words. Create 5 new sentences. Example: I haven’t drank enough

water today. I think I may be dehydrated.

•L-Word-wall***

3/27/15

-GRAB JOURNALS! PLEASE SIT QUIETLY OR WE WILL DO BOOKWORK!

TOC & W-E-L-L :VOCABUALRY BINGO DAY

IF YOU DID NOT FINISH VOCABUALRY YESTERDAY FROM CH 3 THEN THIS IS

YOUR TIME TO DO IT!!!!

1. Physical Activity2. Fitness 3. Exercise4. Strength5. Endurance6. Muscle Endurance7. Aerobic Exercise8. Anaerobic Exercise9. Flexibility10.Body Composition11.Warm-up12.Cool-down13.Frequency

14.Intensity15.Target Heart Rate16.Individual Sport17.Team Sports18.Dehydration19.Conditioning20.Overtraining21.Anabolic Steroids22.Indirect Bully23.Direct Bully24.Gang25.Cyberbully

Vocabulary definitionsThere is a total of 21 words They can be found in Ch 3 excluding lessons 2&

3.

4/1/15

TOC: Elements of Exercise

•W- When you are physically active what does it normally involve? Be specific. How does it start? How does it end?

• Keeping healthy weight• Improving strength and

flexibility• Higher energy level• Decrease risk of disease• Stronger bones• Better coordination, sleep,

performance of heart and lungs

Physical Health

Mental Health

• Enhance self confidence• Sharpen mental

alertness• Reduce stress• Relaxed attitude• More enjoyment of free

time

• Meet new people• Share common goals with Others.• Increase ability to interact

and cooperate with others• Opportunities to use talents

to help others.

Socia

l Hea

lth

E- Benefits of Physical Activity:

Elements of a Good Work-out

• A good workout consists of 20-30 minutes of moderate-to-vigorous physical activity.

• What is Moderate? Examples of moderate physical activity are walking at about 3 miles per hour, biking on flat ground, or dancing.

• What is Vigorous? Ex: jogging and running, in-line skating, tennis, or calisthenics such as push-ups and jumping jacks performed with intense effort.

Beginning & End

Warm-Up• Should take about 10

minutes and consist of easy aerobic exercise.

• When your body warms up, blood flows into your muscles so they are more flexible.

• Do a few light stretches after you have warmed up. Avoid bouncing or jerking.

Cool-down• Work out at a slower pace

for about 5-10 minutes. • Follow with 5 minutes of

stretching. • Remember WATER is key!!

L- Why are these important?

L- Create your own Workout!• You are going to create a workout

that is specific to your interest. Your are selling your services to a client.

• Make a brochure! With Business Ad, Warm- Up, Workout, Cool Down

Ex: If you like sports make a sports specific workout.• Assignment must be creative and

descriptive. • Think about if you were a Personal

Trainer and your workout was to be done by a person with no fitness experience.

Materials:Workout FormMarkersColor PencilsCrayonsYour Creativity!!

Workout form will be given out

4/6/15

TOC: Target HR/Intro to Nutrition

• Warm-up: How do you know if you are working out hard? What do you use to rate the intensity of your workout?

TURN IN WORKOUTS!!!!!!

The F.I.T.T. Formula • Frequency = How often you exercise.Example: Bike at least 3 days a week.

• Intensity = How hard you exercise.Example: Biking while on the hardest gear

• Time = How long you exercise.Example: Biking for 20 minutes.

• Type = Type of activities you choose.Example: Biking.

 

• Reversibility = What happens if you don’t do it? Example: Lose muscle  

         

•E- Activity: Read the list of activities and print “F” for frequency, “I” for intensity, “T” for time, “Ty” for type, or “R” for reversibility. A. Push-ups, 3 days per week _______B. Push-ups, one set of five repetitions. _______C. Push-ups, lift entire body off floor. _______D. Jog at maximum heart rate. _______E. Walk every other day. _______F. Don’t take time to stretch and can’t touch your Toes anymore. _______G. Lift weights, three days per week. _______H. Lazy all summer and get tired easily when playing in your soccer game. _______I. Swimming laps for 20 minutes. _______J. Going for a bike ride. _______

• CALCULATING YOUR TARGET HEART RATE• This formula is used to calculate target heart rate (THR) during exercise to get the maximum

aerobic benefit from your workout:STEPS:

1. Start with the number 220 and subtract your age = _______2. Multiply the number from line 1 by 65% = ______  Multiply the

number from line 1 by 85% = ______3. These two numbers give you the range you should be working

in.4. You should check your pulse during exercise and maintain a number

between 65% & 85% (the results from lines 2 & 3), this is your target heart range.

5. Working in this range will give you the maximum aerobic benefit. Working above this range is dangerous. Your exercise becomes anaerobic and you are not getting the benefits intended.

L-------YOU TRY…• CALCULATING YOUR TARGET HEART RATE

• This formula is used to calculate target heart rate (THR) during exercise to get the maximum aerobic benefit from your workout:1. Start with the number 220 and subtract your age = _______2. Multiply the number from line 1 by 65% = ______  Multiply the

number from line 1 by 85% = ______3. These two numbers give you the range you should be working

in.4. You should check your pulse during exercise and maintain a number

between 65% & 85% (the results from lines 2 & 3), this is your target heart range.

5. Working in this range will give you the maximum aerobic benefit. Working above this range is dangerous. Your exercise becomes anaerobic and you are not getting the benefits intended.

Once you have your THR calculate a person with the age of 16 years old. Please be sure to include work!

10/23/13 TOC: MSB Workouts

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• UPDATE TABLE OF CONTENTS.

WELL- PICK 5 QUESTIONS TO ANSWER IN A COMPLETE SENTENCE.