Pine Ridge Middle School Pine Ridge Middle School InteractiveInteractiveFitness UnitFitness Unit

Cathy RafuseCathy Rafuse

20082008

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Table of ContentsTable of Contents

Unit One: Unit One: Five Components of FitnessFive Components of Fitness Unit Two: Unit Two: Major Muscles of the body Major Muscles of the body

and Exerciseand Exercise Unit Three: Unit Three: Fitness CircuitFitness Circuit

Unit OneUnit One

Five Components of FitnessFive Components of Fitness

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Unit oneUnit one

In this unit you will:In this unit you will:

1.1. Learn the five components of fitness.Learn the five components of fitness.

2.2. Understand the importance of exercise.Understand the importance of exercise.

3.3. Learn how your heart works.Learn how your heart works.

4.4. Find your BMI.Find your BMI.

5.5. Find out what activities you like.Find out what activities you like.

6.6. Read a variety of articles.Read a variety of articles.

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Read articles:Read articles:

1. 1. “Why exercise is Cool”“Why exercise is Cool” 2. 2. “ Many benefits of exercise”“ Many benefits of exercise”

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Five Components of FitnessFive Components of FitnessHow do we know when we are "strong" or How do we know when we are "strong" or "physically fit?" "physically fit?"

1.1. Cardio - Respiratory EnduranceCardio - Respiratory Endurance

2. 2. Muscular EnduranceMuscular Endurance

3. Muscular StrengthMuscular Strength

4. FlexibilityFlexibility

5.5. Body CompositionBody Composition

Once you have completed all Five components click on Once you have completed all Five components click on Unit QuizUnit Quiz

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Cardio - Respiratory Cardio - Respiratory EnduranceEndurance

The ability to do moderately strenuous activity over a The ability to do moderately strenuous activity over a period  of time. It reflects how well your heart and period  of time. It reflects how well your heart and lungs work together to supply  oxygen to your body lungs work together to supply  oxygen to your body during exertion and  exercise.  Also called aerobic during exertion and  exercise.  Also called aerobic fitness.fitness.

Watch Video with explanation: Watch Video with explanation: Video

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Muscular EnduranceMuscular Endurance

The ability to hold a particular position for a sustained The ability to hold a particular position for a sustained  period of  time  or  repeat a movement many times.  period of  time  or  repeat a movement many times.

Read article: Read article: “stamina”“stamina”

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Muscular StrengthMuscular Strength

The ability to exert maximum force, such as lifting the  heaviest The ability to exert maximum force, such as lifting the  heaviest weight  you can budge, one time. weight  you can budge, one time.

Read articles: Read articles: 1. “Getting muscles” 2. “What is Strength Training?”

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FlexibilityFlexibility

The ability to move a joint through its full range of motion; the The ability to move a joint through its full range of motion; the elasticity of the muscle. This is how limber you are.elasticity of the muscle. This is how limber you are.

Assignment #3Assignment #3: Perform these stretches and answer the : Perform these stretches and answer the following questions? following questions? StretchesStretches

1.1. Which stretch did you like the best?Which stretch did you like the best?

2.2. What did you notice when doing the stretch a second time?What did you notice when doing the stretch a second time?

3.3. Why do you think it is important to stretch after exercise?Why do you think it is important to stretch after exercise?

Submit your answers to Mrs RafuseSubmit your answers to Mrs Rafuse

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Body CompositionBody Composition

Body compositionBody composition is the amount of fat mass compared to lean is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using muscle mass, bone and organs. This can be measured using underwater weighing, Skin fold readings, and bioelectrical underwater weighing, Skin fold readings, and bioelectrical impedance.impedance.

Assignment #4Assignment #4: Read the article and do : Read the article and do BMIBMI Answer the following questions:Answer the following questions:

1. What is BMI?2. What did you find out about your BMI?3. Is BMI reliable in children?

Submit your answers to Mrs Rafuse

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What do you know?What do you know?Unit One QuizUnit One Quiz

INSTRUCTIONS: INSTRUCTIONS:

Click on the quiz link below and print the quiz. Complete all Click on the quiz link below and print the quiz. Complete all questions and than hand in the quiz to Mrs Rafuse.questions and than hand in the quiz to Mrs Rafuse.

QuizQuiz

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Unit Two Unit Two

Major Muscles of the body and Major Muscles of the body and ExerciseExercise

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Unit TwoUnit Two

In this unit you will:In this unit you will:

1.1. Learn how the heart and lungs work.Learn how the heart and lungs work.

2.2. Learn the names of the major muscles.Learn the names of the major muscles.

3.3. Learn the function of the major muscles.Learn the function of the major muscles.

4.4. Learn exercises that will work a certain muscle of the body.Learn exercises that will work a certain muscle of the body.

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Heart and LungsHeart and Lungs

Click on the narrated tour, to Click on the narrated tour, to learn more about how the learn more about how the heart works.heart works.

Click on English link, than the Click on English link, than the animated heart.animated heart.

http://http://medtropolis.com/vmedtropolis.com/vbody.aspxbody.aspx

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Major Muscles of the bodyMajor Muscles of the body

Instructions:Instructions:

Click on the picture below to go to the anatomy diagram.Click on the picture below to go to the anatomy diagram.

From this picture you can select different muscles to learn more From this picture you can select different muscles to learn more about each muscle group, and what exercises can be used to train about each muscle group, and what exercises can be used to train those muscles.those muscles.

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TricepsTriceps

The great extensor muscle The great extensor muscle along the back of the upper along the back of the upper

armarm

PushupsPushups Adapted Push UpsAdapted Push Ups DipsDips Shoulder PressShoulder Press

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Latissimus DorsiLatissimus Dorsi

Usually, it functions to pull the Usually, it functions to pull the arm toward the back as in arm toward the back as in rowing a boat or swimming rowing a boat or swimming

Shoulder PressShoulder Press Upright RowUpright Row DipsDips

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AbdominalsAbdominals

The part of the body between The part of the body between the thorax and the pelvis.the thorax and the pelvis.

The thin flat muscles forming The thin flat muscles forming the middle and outer layers of the middle and outer layers of the lateral walls of the the lateral walls of the abdomen. abdomen.

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Push ups Decline Curl ups Push Ups Incline Push Ups -Adapted

ObloquiesObloquies

Lies on the sides and front of Lies on the sides and front of the abdomen and is the the abdomen and is the largest and the most largest and the most superficial of the three flat superficial of the three flat muscles in this area. muscles in this area.

Curl upsCurl ups Push UpsPush Ups Push Ups- InclinePush Ups- Incline Push ups- DeclinePush ups- Decline

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Erector SpinaeErector Spinae

A bundle of A bundle of musclesmuscles and and tendonstendons, and its prolongations , and its prolongations in the thoracic and cervical in the thoracic and cervical regions, lie in the groove on regions, lie in the groove on the side of the the side of the

vertebral columnvertebral column..

Curl upsCurl ups

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AdductorsAdductors

Adductor muscles move a Adductor muscles move a limb toward the central line of limb toward the central line of the body. the body.

Straddle JumpsStraddle Jumps Jump Over BenchJump Over Bench

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QuadricepsQuadriceps

Includes the four prevailing Includes the four prevailing muscles on the front of the muscles on the front of the thighthigh. It is the great . It is the great extensor muscleextensor muscle of the knee, of the knee, forming a large fleshy mass forming a large fleshy mass which covers the front and which covers the front and

sides of the sides of the femurfemur..

Bench JumpsBench Jumps HopsHops Forward Bench JumForward Bench Jum

psps JumpingJumping Steps UpsSteps Ups

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Gastrocnemius (Calf)Gastrocnemius (Calf)

The largest and most The largest and most superficial muscle of the calf superficial muscle of the calf of the leg arising by two of the leg arising by two heads from the condyles of heads from the condyles of the femur and attaching to a the femur and attaching to a tendon that becomes part of tendon that becomes part of

the Achilles tendon.the Achilles tendon.

Jump over Bench JuJump over Bench Jumpsmps

Straddle JumpsStraddle Jumps HopsHops Step UpsStep Ups

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SoleusSoleus

Is a thick, flat muscle located Is a thick, flat muscle located beneath the gastrocnemius. beneath the gastrocnemius. These two muscles make up These two muscles make up the calf of the leg. The soleus the calf of the leg. The soleus rises from the tibia and fibula, rises from the tibia and fibula, and it extends to the heel by and it extends to the heel by

way of the Achilles tendon.way of the Achilles tendon.

Straddle JumpsStraddle Jumps HopsHops Step UpsStep Ups JumpingJumping

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PectoralsPectorals

Is a large, fan-shaped muscle Is a large, fan-shaped muscle that covers much of the front that covers much of the front

upper chest.upper chest. Its main use is in moving the Its main use is in moving the

arm across the body. arm across the body.

Push Ups adaptedPush Ups adapted Up Right RowUp Right Row Shoulder PressShoulder Press Push UpsPush Ups

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GluteusGluteus

The outermost muscle of the The outermost muscle of the three glutei found in each of three glutei found in each of the human buttocks.the human buttocks.

JumpingJumping HopsHops Straddle JumpsStraddle Jumps Step UpsStep Ups

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BicepsBiceps

The large flexor muscle of the The large flexor muscle of the

front of the upper arm.front of the upper arm. Bicep CurlsBicep Curls Bicep Curls- DoubleBicep Curls- Double

Arm Arm Push upsPush ups Up Right RowUp Right Row

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DeltoidsDeltoids

The deltoid is the triangular The deltoid is the triangular muscle of the shoulder that muscle of the shoulder that forms the rounded flesh of the forms the rounded flesh of the outer part of the upper arm. It outer part of the upper arm. It passes up and over the passes up and over the shoulder joint. shoulder joint.

DipsDips Push upsPush ups Shoulder PressShoulder Press Up Right RowUp Right Row

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RhomboidsRhomboids

The muscles associated with The muscles associated with the the scapulascapula and are chiefly and are chiefly responsible for its retraction. responsible for its retraction. There are two rhomboid There are two rhomboid muscles.muscles.

Shoulder PressShoulder Press DipsDips Push ups InclinePush ups Incline Push Ups DeclinePush Ups Decline

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Test your knowledge of the major muscle groups!                                         Match the correct label with the muscle. 1. Pectorals [ ]2. Trapezius [ ] 3. Gluteals [ ]4. Quadriceps [ ] 5. Biceps [ ]6. Triceps [ ]7. Latissimus dorsi [ ] 8. Deltoid [ ]9. Abdominals [ ]10. Hamstrings [ ]

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The Major Muscles Quiz

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Unit ThreeUnit Three

Fitness CircuitFitness Circuit

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Unit ThreeUnit Three

Your will learn in this unit:Your will learn in this unit:

1.1. Learn what a fitness circuit is?Learn what a fitness circuit is?

2.2. Develop your own fitness circuit to include the 5 components of Develop your own fitness circuit to include the 5 components of physical fitness.physical fitness.

3.3. Know how to present the circuit to your classmates.Know how to present the circuit to your classmates.

4.4. Follow the rubric for assessment.Follow the rubric for assessment.

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What is a Fitness Circuit?What is a Fitness Circuit?

Read the Article to know the background of how Read the Article to know the background of how to organize Fitness circuit.to organize Fitness circuit.

The Fitness CircuitThe Fitness Circuit

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Template of a fitness circuit:Template of a fitness circuit: Follow the link to Follow the link to see an example of a completed Fitness Circuitsee an example of a completed Fitness Circuit

DemoDemo

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Fitness circuit template:Fitness circuit template:Choose one of the following samples and include Choose one of the following samples and include your exercises for your Fitness Circuit. Print your your exercises for your Fitness Circuit. Print your completed Circuit and hand it in to Mrs. Rafuse.completed Circuit and hand it in to Mrs. Rafuse.

Sample #1Sample #1 Sample#2Sample#2

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RubricRubric

Follow the link to see the rubric for your Fitness Follow the link to see the rubric for your Fitness Circuit.Circuit.

Make sure you follow the guideline in the rubric Make sure you follow the guideline in the rubric for your presentation.for your presentation.

RubricRubric

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ReferencesReferences

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