Freshmen FoundationsPower Point 2

Goals and Fitness Testing

Goals should be…

Written

Obtainable

Realistic

Measurable

A Goal is not:

I will run faster.

A Goal is:

I will improve my mile time by 5 seconds.

Fitness Assessments:

In order to write goals, you need to know where you stand.

We use fitness testing to find where you’re starting from and where you need improvement.

Various Types of Tests:

Cardiovascular Endurance:– PACER

Time intervals get closer together as the time increases.

– Mile With a heart rate monitor and without

Various Types of Tests:

Muscular Endurance:– Sit Up Test

Muscular Strength:– Push Up Test

Various Types of Tests:

Flexibility:– Sit and Reach

Body Composition– Ratio of body fat to lean body mass:

Boys: 12-18% Girls: 18-24%

The Right way to Work Out:

Warm Up:– Benefits:

Decreases strain on heart Flexibility of tendons and ligaments is increased Faster nerve impulse transmission Body gets ready for more intense exercise Increases body temperature gradually Decreases risk of injury

The Right way to Work Out:

The Warm Up:– Correct Technique:

Start slow and gradually increase intensity Goal is to raise body temp, start moving oxygen and

increase blood to muscles to prepare for exercise. Example would be to jog for 5 minutes followed by a

stretch.– Move Slowly and Rhythmically– Focus on full Body Range of Motion– Don’t bounce, jerk or force positions

The Right way to Work Out:

The Work Out:– Design work out plans based around your goals.– To vary your workouts, remember to change part

of the F.I.T.T. Philosophy and/or S.P.O.R.T. principle.

– Remember results will not happen over night, but over time with a good workout plan.

– Work both cardiovascular and muscular systems on a routine basis to see best results.

The Right way to Work Out

The Cool Down:– Necessary to lower heart rate and prevent muscle

soreness

Goals of a cool down:– Prevents blood from pooling in arms and legs– Returns blood to heart– Flushes muscles of waste produced during exercise

(lactic acid)– Prevents soreness

The Right way to Work Out

The Cool Down:– Correct Technique:

Gradually decrease the intensity

Spend 5 minutes at a slower pace

Heart Rate should be under 120 BPM before sitting down

Stretch muscles used during workout

Two Types of Exercise:

AEROBIC:– “With Oxygen”– Fat Metabolism– Continuous activity– Long, Slow, Evenly Paced– Creates Endurance– Examples: running, swimming, rowing, cycling,

jogging, cross country skiing

Two Types of Exercise

ANAEROBIC:– “without Oxygen”– Sugar Metabolism– Stored Energy – Short, fast, all-out– Causes Quick Fatigue– Examples: sprinting, weight-lifting, racquet ball.