Fitness is a Lifestyle

Bell Ringer #1-Textbook

Read Pages:Physical Exams, pg 343Eye Care, pg 344-345Ear Care, pg 346-347Dental Care, pg 348-350

The Need For Fitness

Cardiovascular Risk Factors:•Heart disease is the leading cause of death in the United States.

•The U.S. is raked among the top 3 in the world for overweight/fat individuals.

•There are over 1 million heart attacks each year.

Unhealthy Behaviors Bad habits such as:

• Physical Inactivity

• Video games, TV, Computers.

• Fatty & Sugary Foods.

• Enormous Food portions.

• Technology

Unhealthy BehaviorsTurn us into a out

of shape, lazy, over fat, unhealthy,

heart attack risk individual.

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.

Knowing Your Genetic Potential

Endomorph:

•Big boned, soft, round body. High percent of body fat.

•Very hard to lose weight/fat.

Knowing Your Genetic PotentialMesomorph

•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.

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.

ARTICLE/KWL

“THE HIDDEN

COST OF OBESITY”

Bell Ringer #2ACTIVITY:

Notebook, Pg79 & 80

“Barriers to being Active Survey”

Fitness

Five Habits to Healthy Living:

•Balanced daily nutrition.

•Aerobic/Anaerobic Exercise.

•Strength Training.

•Stress Management.

•Hydration.

Overcoming the Barriers

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 AppearanceWear loose, comfortable clothing.

Exercise with supportive people.

Exercise in private first.

Lack of EnergySchedule activity during

energetic times in the day or week.

Give exercise a chance.Exercise can give you more

energy.

Not EnjoyableInvite 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

Lack of a Safe Place

Select activities with minimal equipment.

Low cost options.Volunteer to do household

or gardening chores. Find a group of friends to

jog with. Safety in numbers.

Appeal of TV/ Computer/ Video Games

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.

Inclement WeatherIndoor activitiesHousehold ChoresWinter Sports

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?

ARTICLE/KWLWHAT IS

CARDIOVASCULAR/AEROBIC FITNESS?


Read Pages:• Physical Activity & Health Status, pg 367-369

• Healthful Physical Activities, pg 370

• Physical Fitness Plans, pg 371-372

5 Components Of Fitness

1. Aerobic Exercise

2. Muscular Strength

3. Muscular Endurance

4. Flexibility5. Body Composition

Program Design

To create an effective exercise routine you must then include the elements of:

•Frequency

•Intensity

•TimeF I T

Program DesignFrequency:

•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.

CONSISTENCY is the key to fitness!

Program Design

Intensity:

•Refers to how hard a person is working as they exercise.

Program DesignTime:

•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

ARTICLE/KWL“A Walk a Day”

Bell Ringer #4-Notebook

Aerobic Exercise

“Finding your Training Heart Rate”

Notebook, pg 81

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


Warm-up consists of low intensity, gross body movements for 3-5 minutes.

When preparing for strength training, an individual should perform 1-2 warm-up sets at the beginning of their first exercise.

It is not necessary to perform warm-up sets from that point forward.


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.


Cooling Down

consists of:

•Easy Jogging, Walking, Biking.

•Light Aerobic Activity.

•Stretching Exercises.

Daily Review1. When static stretching you should hold the stretch for ___ seconds.

-302. The purpose of the warm-up is to:

-improve performance & prevent injury3. What returns the body to its normal state and helps prevent

soreness?-cool-down

4. An individual with a V-shape & low % bodyfat is a/an-Mesomorph

5. How hard you work out is called:-Intensity

6. A relaxed, held stretch with your attention focused on your muscle being stretched is:-Static

ARTICLE:“STRETCHING”

KWL

Bell Ringer #5: Notebook, pg 67 CV/Aerobic Exercise Article

Describe 2 activities for the following Heart Training Zones:

Healthy Heart Fitness Aerobic Anaerobic Red-Line

Aerobic Exercise

Aerobic exercise is defined as continuous, rhythmic activity, using large muscle groups of the body performed at 60-85% of a persons maximum heart rate.

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 ExerciseTreadmillPrecor Fitness

MachineEliptical Fitness

MachineCross Trainer FitnessExercise Bike

Examples Of Aerobic ExerciseTae BoAerobic DanceStep AerobicsWater AerobicsSpinningKick Boxing

Aerobic Exercise

Aerobic Exercise is the best way to keep your Heart Strong and it may also help you shed unwanted Body Fat!!

Program Design

The duration (length) of an aerobic training session should be at least 30 minutes.

Specific Goals 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.

Goals 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

AerobicUsing a lot of

Oxygen.Example:

Running for 3 miles.

AnaerobicUsing the chemical

Glucose (Sugar) in your body.

Example: Running a 40 yard Sprint!!!

Fitness Quiz #1Review

Article“Swim & Spinning”

KWL

Bell Ringer #6: Notebook, pg 67Personal Aerobic Exercise Routine

Create a personal aerobic exercise routine

•Frequency-

•Intensity-

•Time-

•Type-

Strength Training Refers to:

• Using a muscle or group of muscles to move a weight or resistance for a certain amount of time and repetition.

• Which results in gains in strength & muscle size.

Strength Training

Important Note!!!!

• 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 provides many benefits such as:

• Decrease of Injury

• Lower Back Problems

• Improved Athletic Performance

• Increased Strength & Endurance for Sport, Fitness, & Daily Activities

• Increase in Lean Muscle Mass

• Increase in Bone Density

•Helps Prevent Osteoporosis

Strength Training provides many benefits such as:

Higher Resting Metabolism • Your Body Burns More Calories (Fat)

While You Rest. Improves focus and concentration,

which may result in better grades Increased Self-Esteem

Getting To Know The Muscular System

In order to create a successful strength training routine, a person must know the basic muscle groups and how they work.

The Muscular System Pg 83 & 84

DAILY REVIEW Who should strength train? Why don’t females get big muscles? Can

they still get strong? What are 4 benefits of strength training? Why should we learn the muscular system? Why do we warm-up? Cool-down? What exercises do we do for warm-up?

Cool-down?

ARTICLE

“STRENGTH 101”AND

“HOW WOMEN BUILD

MUSCLE”

KWL

Bell Ringer #7 Notebook, pg 67“Strength Training” article

Answer the following questions:1. List different modes or types of strength

training.2. When should someone start strength

training?3. What are some dangers of strength

training?4. How do you create a healthy routine?

Types of Muscle Contractions

Isotonic- Contraction of the muscle with movement of the joints.

Example- Push Up Isometric- Contraction of the muscle

without movement of the joints. Example- Wall Sit

Knowing The Difference

Muscular Strength

• A person will increase their strength to push or pull a resistance as well as increase their muscle size.

• Rep Range: 6-12 reps

Muscular Endurance

• A person will increase their ability to repeat a muscle contraction for a long period of time.

• Rep Range: Repetitions Above 12.

Muscular Strength Example

Hammer Bench Press• The person is pushing

a resistance for 6-12 repetitions.

• This person will increase his strength and muscle size in his pectoralis major, deltoids, and triceps.

Muscular Endurance Example

Push Up

• The person is pushing his body weight for 25 repetitions.

• This person will increase his ability to repeat a muscular contraction in his chest, shoulder and triceps.

What is a Repetition?

Pushing or Pulling a resistance.1 Positive Phase + 1 Negative

Phase= 1 Repetition.Positive Phase- the muscle that is

being trained shortens. (Concentric)Negative Phase- the muscle that is

being trained lengthens. (Eccentric)

Repetition

Demonstration…….VolunteerChest/Lower Body Example:•Isotonic/Isometric

Muscle System Quiz Review

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.

ARTICLE

“BODY IMAGE”

KWL

Bell Ringer #8 Notebook, pg 68 “Compulsive Exercise” Article

Answer the following questions

1. How do you know if you are a healthy exerciser?

2. If you know someone that is a compulsive exerciser, how do you get them help?

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 Overload Principle

Strength Training PrinciplesProgression: 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- 110 lbs X 6 reps.Week 3: Leg Press- 110 lbs X 8 reps.Week 4: Leg Press- 110 lbs X 10 reps.Week 5: Leg Press- 125 lbs X 7 reps.


Adaptation: The body will become accustomed to your program (it will do anything you train it to do!)

•You must “shock” or vary your program every 4 to 6 weeks.


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.


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


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.

High Intensity Strength Training

Momentary Muscular Failure (MMF)-•The point at which

the targeted muscle or muscles fail on the positive phase, while performing controlled repetitions.


The BURN!!

• When a person strength trains, they may feel a burning sensation in the muscle group they are 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.

Strength Training 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 & Back

-Shoulders: Anterior, Medial & Posterior

-Biceps & Triceps.

-Neck & Trapezius

-Abdominals: upper/lower abs, obliques.


Lower Body:

-Quadriceps & Hamstrings & Gluteus Maximus

-Calves & Tibials Anterior

-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

Full Body

Strength Training

Off

Possible

Aerobic Exercise

And/Or

Flex, Balance

Off

Full Body Rest

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? Can you spot reduce?

FITNESS QUIZ #2

REVIEW

ARTICLE/KWLDOMS

DELAYED ONSET MUSCLE SORENESS

Bell Ringer #9 Notebook, pg 68

“Motivate Your Metabolism”

Answer the following questions:

1. What determines your metabolism?

2. What are things you can do to “motivate your metabolism?”

Warren Cousino Physical EducationPatriot Strength

Marauder Strength Conditioning Classes

We offer you as a student the opportunity to take one of these classes:• Athletic Strength & Conditioning (Boys)

4701 1st Semester/ 4702 2nd Semester

• Athletic Strength & Conditioning (Girls) 4701 1st Semester/ 4702 2nd Semester

• Advanced Personal Conditioning (Boys) 4711 1st Semester/ 4712 2nd Semester

• Advanced Personal Conditioning (Girls) 4713 1st semester/ 4714 2nd Semester

• Aerobics (Girls & Boys)

Marauder Strength &Conditioning Classes

In these classes you will:• Learn how to properly develop you body and mind.

• You will Strength Train and complete various other types of conditioning: Anaerobic work, speed, quickness, agility, balance and Aerobic work as well.

• You will improve your:• Resistance to injury.

• Performance.

• Overall strength in the safest and most efficient manner.

• Self Esteem & Self Confidence.

• Mental & Physical Toughness.

Best Way Lose Body Fat: Training

Best way to lose fat?

• High intensity, anaerobic exercise

• Interval training combined with strength training.

• 20-30 min. / twice a day /4-5 times per week.•Use glycogen stores, re-fill them with post-

workout nutrition=use fat for daily activities

•Trained individuals use fat for daily activities.

Best Way to Lose fat: Nutrition

Small, frequent meals Use 3 caloric intakes through the week.

• Low, medium, high

• 3 days a week low: 5 very small meals

• 2 days a week medium: 5-6 medium sized meals

• 2 days a week high: 5-6 regular sized meals.

• Metabolism is “tricked” into staying at current level, but you are eating less calories through the week.

• Post-workout is very important=all 3 nutrients: carb/protein/fats. Ratio of 4 to 1 to replenish muscle glycogen and start recovery process.

Best Way to Be Fit for Life

Moderate intensity exercise (aerobic) boosts mood, improves immune function, and strengthens the heart (lowers RHR)

Find activities you LIKE to do! Find people you like to do those activities

with. Periodization: schedule in breaks,

vacations, less active periods, etc.


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


Lower Body:-Quadriceps & Hamstrings & Gluteus

Maximus- Squats, Deadlifts, Leg Press, Lunges

-Hamstrings- Leg Curl-Calves & Tibials Anterior- Raises-Hip Flexors & Hip Extensors-Hip Abductors & Hip Adductors


“Signs that you need more rest and sleep, pg 362

• Answer yes or no and be prepared to discuss

Reading-Textbook Read Pages:

• The Sleep Cycle, pg 361• Getting Adequate Rest, pg 363-364

Study Guide, pg 365• Questions: 1-8

Read Pages:• Skill-Related Fitness, pg 382-383• A Guide to Lifetime Sports, pg 384-387• Lifetime Sports, pg 388• Sports Participants & Spectators, pg 390• Sport Injuries, pg 394-395• Exercising in Severe Weather, pg 396-397

Assignment

FITNESS UNIT STUDY GUIDE

Fitness is a Lifestyle

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