1. Instant Activity 1 Find a partner in your group and come up with a secret handshake. If you cannot find a partner work in a group of 3.

2. Advanced Fitness Lets get FITT!!!

3. Unit Target and Assessment Assessment Students will record their fitness numbers at the end of the unit, compare them to their baseline numbers, and then calculate the difference. Unit Target Improving physical fitness comes through increasing FITT within fitness routines.

4. How this unit will look Week 1 - Advanced Fitness Intro: Being physically fit for a lifetime starts with knowing your current and individual physical fitness. Week 2 - Circuit 1 Frequency: Muscular exercises should be performed 3X per week while cardiorespiratory exercises should be performed 3-5X per week. Week 3 - Circuit 2 Individuality (Intensity): Each individual has different body composition, or genes, and a different potential for change. Week 4 - Circuit 3 Regularity (Time): Physical activity must be performed on a regular basis to be effective. Week 5 - Circuit 4 Specificity (Type): Targeting specific areas are necessary improve physical fitness in that area. **Dont get too stressed out, were only covering one concept a week.

5. Day 1 Target Being physically fit for a lifetime starts with knowing your current and individual physical fitness.

6. Questions for thought? What is a baseline? Where you are currently in terms of your own personal physical fitness. Why is it important to know our baseline? If you know where you are it is easier to get where you want to bewhich is physically fit. Why is it important to improve our fitness? Disease Prevention, Stronger Heart, Improved Mood and Sleep, More Energy, Better Test Scores the reasons are LIMITLESS.

7. What youre looking at Name: _______________________________ Date: _______________ Partner Name: _________________________ Fitness Baseline Fitness End % Improved (Week 1) (Week 6) (Week 6) A - Station 1. Long Jump (In.): B - Station 2. Squat (Sec.): C - Station 3. Sit and Reach (In.): D - Station 4. Plank Position (Sec.): E - Station 5. Trunk Lift (In.): (Optional) Station 6. Dips (Reps): Day 1 Assessment: Why is knowing these numbers important when trying to improve physical fitness? (Write on back) Total Added % (S1 + S2 + S3 + S4 + S5 + S6) = ______________/ 6 = ______________ (To be done at end of unit)

8. Stations 1. When the music starts, you will have 2 minutes at each station to test your baseline levels of each exercise. 2. Your partner will write down your best performance at that station. 3. When the music stops, you will have 10 seconds to rotate counterclockwise to the next station and get started right away before the music starts again. 4. If you are asked to sit out a station due to behavior, and/or poor choices, you will be required to make-up that station during your recess at the instructors convenience.

9. Assessment Write this on back of paper Why is knowing these numbers important when trying to improve physical fitness? Next Week - Frequency

10. Instant Activity 2 In pairs, have 1 person hold the plank position for 15 seconds while the other person counts. Then switch. Plank partner now counts, counter now planks. Do this a total of 3 times for a total of 45 seconds.

11. Day 2 Target: Frequency Muscular exercises should be performed 3X per week while cardiorespiratory exercises should be performed 3-5X per week.

12. Frequency Muscular Exercises should be performed 3X per week. Why? Cardiorespiratory Exercises should be performed 3- 5X per week. Why? Keeps muscular system at peak form. Avoids atrophy the decrease in size or wasting away of a body part or tissue. Continually pulls and strengthens bones. Keeps heart and lungs at peak form and condition. Avoids Cardiac atrophy decrease in size and power of heart muscle. Builds immune system which helps fight illness "Use It or Lose It"

13. Circuit Training 2 Full Body Workout 1st Circuit Monday 20 Repetitions each of: 1. Jump Rope 2. Speed Walk 3. Line Jump 4. Curl-Down Full Body Workout 2nd Circuit Wednesday 20 Repetitions each of: 1. Jump Rope 2. Speed Walk 3. Line Jump 4. Curl-Down Full Body Workout 2nd Circuit Friday 20 Repetitions each of: 1. Jump Rope 2. Speed Walk 3. Line Jump 4. Curl-Down WARM-UP

14. Assessment Performance of Understanding Turn and Talk (2 minutes) Talk to your group member about a cardiovascular activity you could do 3-5X a week. Turn and Talk (2 minutes) Talk to your group member about a muscular strength and endurance activity you could do 3X a week. Next Week Individuality Homework: Come up with an activity that you think you might have difficulty doing because of your body shape?

15. Instant Activity 3 Pick one of the following exercises as an individual and do it 1. 10 Jumping Jacks 2. 5 Push-Ups 3. 5 Curl Downs (Sit-Ups) Why did you pick the one that you did?

16. Day 3 Target: Individuality (Intensity) Each individual has different body composition, or genes, and a different potential for change.

17. Individuality Your fitness routine should be adapted to your needs and goals, and especially YOUR physical body. That means gender, general health, previous injuries or illnesses, motivation to train, experience, and body type.

18. Last week We learned about Frequency. How you needed to exercise 3X a week using different body parts to make sure you dont atrophy (aka lose muscle mass) Today is all about

19. Body Type Endomorph Biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Ectomorph: Should concentrate on gaining weight in the form of good lean muscle tissue. Diet should be high in calories (good quality food not junk). Aerobic activities, like running and biking, are easier for you to do. Mesomorph: Has a naturally fit body with lots of muscle theory. Strength training can be done more often than would be good for an Ectomorph, but you must still be careful not to overdo it. You need a variety of brief and different muscularly challenging exercises.

20. Circuit Training 3 Cardio Workout Station A (Ecto) 30 Jump Ropes 30 Seated Twisters 15 Second Rest and Repeat Leaders count Boot Camp Station B (Meso) 10 Curl Downs 5 Diamond Push- Ups 10 Grasshoppers Repeat Resistance Bands Station C (Endo) 10 of each of the following: Bicep Curls Deltoid Lift Repeat WARM-UP

21. Assessment Performance of Understanding Four Corners (10 minutes) Pick which activity (corner) you feel matches your body type, go to that corner, sit down, and discuss with the others there why you picked that corner. Be ready to share. Ectomorph cardiorespiratory activities (trashcan) Mesomorph variety of muscular activities (desk) Endomorph strength exercises (near calm corner) I Dont Know (door) Next Week Regularity Homework: Come up with an activity that you think you can do every week?

22. Instant Activity 4 In pairs, pick one of the following activities as a group based on whether you think you could do them every day and then do it. 1. 20 Jumping Jacks 2. 20 Second Plank Hold 3. Swim 3 laps in the Pool

23. Day 4 Target: Regularity (Time) Physical activity must be performed on a regular basis to be effective.

24. Regularity To achieve good results from your training, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a healthy diet. PHYSICAL FITNESS

25. Circuit Training 4 S1 Jump Rope S2 Resistance Bands: Deltoid Lift WARM-UP S3 Quad Stretch (Switch after 30 secs) S4 Squats (Remember: 90 degree knee angles) S5 Elbow Plank Position

26. Assessment Performance of Understanding On a post-it, give 3 exercises you could do on a regular basis. How many times a week would you do these 3 exercises? Next Week Specificity Homework: Come ready to discuss what part of your body is the strongest, what is the weakest?

27. Instant Activity 4 In pairs, pick one of the following activities as a group based on whether you think you could do them every day and then do it. 1. 20 Jumping Jacks 2. 20 Second Plank Hold 3. Swim 3 laps in the Pool

28. Day 4 Target: Regularity (Time) Physical activity must be performed on a regular basis to be effective.

29. Regularity To achieve good results from your training, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a healthy diet. PHYSICAL FITNESS

30. Circuit Training 4 S1 Jump Rope S2 Resistance Bands: Deltoid Lift WARM-UP S3 Quad Stretch (Switch after 30 secs) S4 Squats (Remember: 90 degree knee angles) S5 Elbow Plank Position

31. Assessment Performance of Understanding On a post-it, give 3 exercises you could do on a regular basis. How many times a week would you do these 3 exercises? Next Week Specificity Homework: Come ready to discuss what part of your body is the strongest, what is the weakest?

32. Instant Activity 5 Come up with an exercise that only strengthens your Frontalis muscle and then do that exercise. Hint: Its the muscle in your forehead.

33. Day 5 Target: Specificity (Type) Targeting a specific area is necessary to improve physical fitness in that area.

34. Specificity Exercising certain body parts primarily develops that body part. The Principle of Specificity implies that, to become better at a particular exercise or skill, you must perform that exercise or skill. A runner should train by running, a swimmer by swimming, and a cyclist by cycling, Free throws, back flips, and gran plis (ballet) work too. While it's helpful to have a good fitness, if you want to be better at your sport, you need to train specifically for that sport.

35. So what muscles are we hitting today? A. Abdominals B. Deltoids C. Pectoralis (F/A) and Latissimus Dorsi (B/P) D. Triceps (B/P) and Biceps (F/A) E. Quadriceps (F/A) and Hamstrings (B/P)

36. Circuit Training 5 S1A 2 sets 10 Reps Med Ball Twister S2B 2 sets 10 Sec Holds Deltoid Lift WARM-UP S3C 2 Sets 10 Reps Push Up (Knee Push Up) S4D 2 Sets 10 Reps Dips/ Bicep Curls S5E 2 Sets 10 Reps Forward Lunge

37. Assessment Performance of Understanding Instructor will hold up a muscle spot and students will put up a number which corresponds to an exercise that would focus on that body part. 1. A Med Ball 2. B Band Lifts 3. C Push-Ups 4. D Curls and Dips 5. E Lunge Next Week Demo Day Homework: Come ready with an activity weve done in the last 4 weeks that you feel you could continue to do outside of school?

38. Instant Activity 6 Get in a group of three and sit down together. If you cannot find a group of 3, just find a partner and sit down together. QUIETLY

39. Day 6 Target: Demo Day Students will record their fitness numbers at the end of the unit, compare them to their baseline numbers, and then calculate the difference. .

40. How have you improved your fitness in the last 6 weeks? Lets go all the way back

41. Lets calculate! Fitness Baseline Fitness End % Improved (Week 1) (Week 6) (Week 6) A - Station 1. Long Jump (In.): B - Station 2. Squat (Sec.): C - Station 3. Sit and Reach (In.): D - Station 4. Plank Position (Sec.): E - Station 5. Trunk Lift (In.): Total Added % (S1 + S2 + S3 + S4 + S5 + S6) = _______/ 6 = ________ ONCE FINISHED CALCULATIONS, EXCHANGE FOR A SELF-REFLECTION SHEET. Beware! Only 2 minutes at each station.

42. Self-Reflection In 4-6 sentences describe how you used, or could have used, the principles we learned over the last 4 weeks to improve your personal fitness. Hint: The principles were Frequency, Individuality, Regularity, and Specificity.

43. Lets review the last 5 weeks FROM THE TOP!!!

44. Day 1 Target Being physically fit for a lifetime starts with knowing your current and individual physical fitness.

45. Day 2 Target: Frequency Muscular exercises should be performed 3X per week while cardiorespiratory exercises should be performed 3-5X per week.

46. Day 3 Target: Individuality (Intensity) Each individual has different body composition, or genes, and a different potential for change.

47. Day 5 Target: Specificity (Type) Targeting specific areas are necessary improve physical fitness in that area.

48. Day 4 Target: Regularity (Time) Physical activity must be performed on a regular basis to be effective.