2012

LaFayette Fitness Project

Definitions…..

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 Strength

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.

Muscular 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.

Cardio-Respiratory Endurance

Flexibility= the ability of the body to move through a full range of motion

around a joint.

Flexibility

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.

Body Composition

Goals:Cardiorespiratory Endurance Muscular StrengthMuscular Endurance Body Composition Flexibility 

A good goal is written,

specific,

measurable,

challenging,

believable and has a

specific deadline.

Goal writing:

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.

Flexibility

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.

Body Composition

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.

Cardiorespiratory 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 Endurance

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.

Muscular Strength

Frequency Intensity

TimeType

FITT

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 Flexibility

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 Cardiorespiratory Endurance

Frequency – at least 2 times a week

Intensity – weight lifted

Time – reps and sets

Type – StrengthTraining

EXAMPLE on next slide…

FITT for Strength Training

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.

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

NEXT CLASS…..

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!

WHAT IS EXPECTED?