Fitness and You. What is Physical Fitness? 3/10/ health related components of physical fitness

Size: px
Start display at page:

Download "Fitness and You. What is Physical Fitness? 3/10/ health related components of physical fitness"

Transcription

1 Fitness and You What is Physical Fitness? True fitness is maintaining recommended levels of activity and proper nutrition to allow achievement of fitness standards in ALL 5 COMPONENTS OF FITNESS. 5 health related components of physical fitness Cardio-respiratory endurance The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the bodies tissue during long periods of moderate to vigorous activity How do you know if you are fit in this area? In school Presidential Fitness Standards PE class fitness testing 1

2 The Cardio-Respiratory System: How it works 1. The Lungs bring oxygen into your body 2. The Blood carries 1. Oxygen and glucose to all the cells 2. Waste & CO2 from the cells back to the lungs/digestive organs 3. The blood is pumped to all the cells of the body through the Blood Vessels 4. The blood is pumped to all the cells of the body by a special muscle called the Heart A Fit Heart Pumps MORE blood full of oxygen to the cells Pumps LESS beats per minute Pumps 9.5 million times less each year A FIT HEART WILL LAST LONGER Cardiorespiratory Endurance Benefits Works more efficiently, gets tired less easily Reduces risk of heart disease Reduce risk of high blood pressure Reduce risk of a heart attack Reduced risk of stroke 2

3 Target Heart Rate Is the number of beats per minute your heart should beat in order to attain optimum fitness benefits 15+ minutes, non-stop, at least 3 days per week, with a weekly total of at least 75 minutes Typical teen: beats per minute Aerobic vs. Anaerobic Exercise Aerobic exercise with oxygen is any activity that uses large muscle groups (arms, legs, abs) In your Target Heart Rate (THR) For best results, you need at least 15 minutes of continuous work at one time Examples? Aerobic vs. Anaerobic Exercise Anaerobic exercise without oxygen involves intense short burst of activity muscles work so hard that they produce energy without using oxygen Examples? 3

4 5 health related components of physical fitness Body Composition the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons How do you know if you are fit in this area? Body Composition measures BMI, Body Fat % Learning about your body composition A BMI Comparison Minnesota Vikings Healthy Body Fat % for Teens Livestrong article 5 health related components of physical fitness Muscle strength the amount of force that a muscle can exert Heavier weight, not able to lift as many times Reps: 10 or less Sets: 2 or more Rest: At least 2 minutes of rest are required between each set of exercises 4

5 5 health related components of physical fitness Muscle endurance the ability of the muscle to perform physical tasks over a period of time without becoming fatigued Lighter weight More reps: 11 or more Set: 1-3 Rest: At least 2 minutes of rest are required between each set of exercises Strength Training Terms Reps Is an abbreviation or a quick way of saying the word repetitions Set A group of repetitions Resistance The force that acts against the muscle Guidelines for Muscular Exercise To avoid injury and increase your enjoyment of activities, you should follow these guidelines Always warm up gently Breathe normally (hernia or pass out) Use correct technique (wrong muscle/body strain) Exercise slowly with steady rhythm Start slowly, to many reps too soon will cause muscle soreness and slow your progress 5

6 Guidelines for Muscular Exercise Move through full range of motion to keep joint and muscle flexible Never move joint to full extension Rest at least two minutes between sets Exercise muscles on the front and back of your body Benefits of Muscular Strength and Endurance Makes you look better Makes you feel better Helps keep good posture You can work and play longer without getting fatigued Less muscle soreness Less chance of muscle injury Strengthens bones 5 health related components of physical fitness Flexibility the ability to move a body part through a full range of motion Joint Place where bones come together 8 places in the body where you can find joints, list them 6

7 Benefits of Flexibility Prevents pulled muscles Allows you to move more easily with little effort Prevents joint injuries Good posture/less chance of back pain Reduces becoming tired easily Help a person perform sports better with more freedom of movement Ways to build up the 5 components Aerobic Exercise Anaerobic Exercise Resistance Exercise Aerobic vs. Anaerobic Exercise Aerobic exercise with oxygen is any activity that uses large muscle groups (arms, legs, abs) In your Target Heart Rate (THR) For best results, you need at least 15 minutes of continuous work at one time Examples? 7

8 Aerobic vs. Anaerobic Exercise Anaerobic exercise without oxygen involves intense short burst of activity muscles work so hard that they produce energy without using oxygen Examples? Resistance Exercise Builds muscles by requiring them to move in opposition to a force Free weights, exercise machines, or your body can provide resistance Help keep blood sugar levels normal Help maintain healthy cholesterol levels 3 types of resistance exercises Isometric Exercises Activities that uses muscle strength with little or no movement of the body part Pushing against a wall or another immovable object Isotonic Exercises Activities that combines muscle contraction and repeated movement Calisthenics, push-ups, sit-ups, rowing machine Isokinetic Exercise Activities in which a resistance is moved through an entire range of motion at a controlled rate of speed Stationary bike, treadmill designed to control resistance and speed 8

9 3 Principles of Exercise Exercise principle of OVERLOAD Exercise principle of PROGRESSION Exercise principle of SPECIFICITY Exercise principle of overload The only way to produce fitness through physical activity is to require your body to do more than it normally does If you are going to improve your fitness, you must continue to overload Examples? Exercise principle of progression The amount and intensity of exercise should be increased gradually After exercising over a period of time, your body adapts to an increase in physical activity (overload), and the exercise becomes easy If this happens you should increase the challenge of the activity, slightly Examples? 9

10 Exercise principle of specificity The specific type of activity you do determines the specific benefit you receive Different kids of and amounts of activity produce very specific and different benefits Examples? F.I.T.T. Formula F- Frequency How often you do the activity each week I- Intensity How hard you work at the activity per session T- Time/Duration How much time you devote to a session T-Type What activities you select *Try to include each of these elements in your workout* For the end of class If I were stronger, the benefits for me personally would be My strength/flexibility goal is 10

Chapter 12 Lesson 1 Benefits of Physical Activity

Chapter 12 Lesson 1 Benefits of Physical Activity Lesson 1 Benefits of Physical Activity Reteaching Activity I. Directions Physical activity benefits you in many ways. It has physical benefits, mental and emotional benefits, and social benefits. Fill

More information

What is Physical Fitness?

What is Physical Fitness? What is Physical Fitness? The Body Systems ability to work together efficiently Daily activities require no effort Have the energy to respond in an emergency Can enjoy leisure activities Both Health and

More information

Fitness Intro. Freshmen PE

Fitness Intro. Freshmen PE Fitness Intro Freshmen PE Physical Fitness Are you able to get through your day easily without tiring? Does your body respond quickly when it needs to? Are you mentally alert in class? Do you feel good

More information

P H Y S I C A L A C T I V I T Y F O R L I F E

P H Y S I C A L A C T I V I T Y F O R L I F E CHAPTER 4 P H Y S I C A L A C T I V I T Y F O R L I F E LESSON 1 PHYSICAL ACTIVITY AND YOUR HEALTH 1. What is physical activity? Any form of movement that causes your body to use energy. 2. How does regular

More information

EXERCISE AND FITNESS UNIT 3

EXERCISE AND FITNESS UNIT 3 EXERCISE AND FITNESS UNIT 3 The WEIGHT Control Formula If you take in LESS calories that you burn, you will LOSE weight. If you take in MORE calories that you burn, you will GAIN weight. Recommended Daily

More information

Fitness Intro. Freshmen PE

Fitness Intro. Freshmen PE Fitness Intro Freshmen PE Physical Fitness Are you able to get through your day easily without tiring? Does your body respond quickly when it needs to? Are you mentally alert in class? Do you feel good

More information

FITNESS. Physical Fitness- the ability to carry out daily tasks easily and have enough energy to respond to unexpected demands

FITNESS. Physical Fitness- the ability to carry out daily tasks easily and have enough energy to respond to unexpected demands 1 FITNESS Physical Fitness- the ability to carry out daily tasks easily and have enough energy to respond to unexpected demands FITNESS COMPONENTS Health Related Flexibility-ability to use your joints

More information

Exercise and Fitness

Exercise and Fitness Exercise and Fitness On a separate sheet of paper With up to a group of 4, list as many reasons for why exercise is important Each group will then persuade the class as to why exercise is important You

More information

Principles of Training

Principles of Training Principles of Training The F.I.T.T. Principle Principle of Specificity Principle of Overload Principle of Progression The FITT Principle Frequency Intensity Time Type The F.I.T.T. Principle The F.I.T.T.

More information

DEVELOPING PHYSICAL CAPACITIES IV - STRENGTH MUSCLE TYPES

DEVELOPING PHYSICAL CAPACITIES IV - STRENGTH MUSCLE TYPES DEVELOPING PHYSICAL CAPACITIES IV - STRENGTH The muscular system is made up of around 650 muscles and account for around half of the weight of our body. The muscular system of the body is what allows humans

More information

leisure or sport skills living activities and other activities with vigor Ø Physical fitness: ability of the body to respond to physical demands

leisure or sport skills living activities and other activities with vigor Ø Physical fitness: ability of the body to respond to physical demands LEARNING OBJECTIVES Ø Discuss benefits and guidelines of physical activity and exercise Ø Explain the components of health-related fitness Ø Explain how to improve health through moderate physical activity

More information

Section 13.1 The Importance of Physical Activity

Section 13.1 The Importance of Physical Activity Objectives Explain some of the physical, psychological, and social benefits of physical activity. Define the five components of fitness. Describe five types of physical activity. Slide 1 of 24 The Benefits

More information

Exercise and Fitness. Chapter 3 Lesson 2

Exercise and Fitness. Chapter 3 Lesson 2 Exercise and Fitness Chapter 3 Lesson 2 Benefits of Physical Health Exercise improves the physical part of your Health by building a strong body. Exercise can also help reduce the feeling of chronic fatigue,

More information

Concepts of Health and Fitness Physical Education Final Exam Review

Concepts of Health and Fitness Physical Education Final Exam Review Concepts of Health and Fitness Physical Education Final Exam Review Benefits of Exercise 1. Lowers resting heart rate 2. Releases daily stress 3. Reduces risk of heart disease 4. Improves circulation and

More information

MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE:

MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE: MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE: WHAT IS HEALTHY ACTIVE LIVING? Before starting off on a journey, you need to know what your starting point is. This exercise will

More information

Aerobic Endurance. Muscular Strength

Aerobic Endurance. Muscular Strength Fitness can be defined in many different ways. To some people fitness might mean a slim waistline. To others it could be the ability to bench-press their body weight. And to others it might be a general

More information

The physical benefits of exercise extend to many of the systems in your body.

The physical benefits of exercise extend to many of the systems in your body. 13.1 The Benefits of Physical Activity How physically active are you? To answer this question, you first need to know that physical activity includes more than just sports. Any movement that requires your

More information

The F.I.T.T. Principle

The F.I.T.T. Principle The F.I.T.T. Principle The F.I.T.T. principle is a basic philosophy of what is necessary to gain a training effect from an exercise program. F.I.T.T. stands for Frequency, Intensity, Type and Time. We

More information

Warm Up. What do you think the difference is between exercise and physical fitness?

Warm Up. What do you think the difference is between exercise and physical fitness? Warm Up What do you think the difference is between exercise and physical fitness? Physical Fitness Chapter 4 Lesson 1: The Parts of Fitness Physical Fitness vs. Exercise Physical Fitness is the ability

More information

SHS FITNESS ACROSS THE P.E. CURRICULUM

SHS FITNESS ACROSS THE P.E. CURRICULUM SHS FITNESS ACROSS THE P.E. CURRICULUM Five Health-Related Fitness components: Flexibility the ability to move a joint through a full range of motion A regular program of stretching may incorporate dynamic

More information

Exercising with Persistent Pain

Exercising with Persistent Pain Exercising with Persistent Pain Why You Feel Pain When you are injured, your mind and body react. They protect the weak part of your body, and you feel pain when you try to use it. This protection is important

More information

Warm-up Questions: write and answer each of the below questions (hint these make great test questions)

Warm-up Questions: write and answer each of the below questions (hint these make great test questions) Warm-up Questions: write and answer each of the below questions (hint these make great test questions) 1. is the process in which your body gets energy from food. 2. A is a way of life that involves little

More information

FITNESS WEIGHT TRAINING PRINCIPLES TERMS

FITNESS WEIGHT TRAINING PRINCIPLES TERMS FITNESS WEIGHT TRAINING- is the use of progressive resistance exercises to improve performance in a sport or activity. Weight lifting is a sport that can be recreational or competitive for both men and

More information

9 th Grade Physical Education

9 th Grade Physical Education NAME: Class Period: 9 th Grade Physical Education Sheboygan North High School Physical Fitness Definition of Physical Fitness: All though this is a widely accepted definition of Physical Fitness most experts

More information

Physical Fitness Unit What is the definition of Physical Fitness? Physical fitness is the ability of your

Physical Fitness Unit What is the definition of Physical Fitness? Physical fitness is the ability of your PPL10 Physical Fitness Unit Mr. Hamilton What is the definition of Physical Fitness? Physical fitness is the ability of your (muscles, skeleton, heart) to work together efficiently. This means being able

More information

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 2 Lesson 5 FLEXIBILITY LEAN BODY COMPOSITION

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 2 Lesson 5 FLEXIBILITY LEAN BODY COMPOSITION LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 2 Lesson 5 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer

More information

Cardiorespiratory Physiology

Cardiorespiratory Physiology 5 Cardiorespiratory Training In this chapter you will learn about: Cardiorespiratory activities make up the bulk of the physical activities in Levels 1 and 2 of the Physical Activity Pyramid (Chapter 4,

More information

Fitness A complete approach to Health. Creating Balance

Fitness A complete approach to Health. Creating Balance Fitness A complete approach to Health Creating Balance Fitness Learning Outcomes Phase 1 1. Explain the difference between Fat body weight and Lean body weight and the importance of balance. 2. Categorize

More information

BEST U CREATED BY: HEALTHY U TEAM

BEST U CREATED BY: HEALTHY U TEAM BEST U CLASS TITLE: EXERCISE CORE CREATED BY: HEALTHY U TEAM Agenda Basic and benefits of physical activity Components of exercise Create an exercise plan SMART Goal Review What was a short-term goal from

More information

Exercise for Health and Fitness

Exercise for Health and Fitness Exercise for Health and Fitness Chapter 13 1 Figure 13.1 Current levels of physical activity among American adults 2 What is Physical Fitness? Definition: Five components of Physical Fitness: 3 Components

More information

Physical fitness : ability of the body to respond to physical. Skill-related fitness : ability to perform specific leisure or sport

Physical fitness : ability of the body to respond to physical. Skill-related fitness : ability to perform specific leisure or sport Chapter 6: Fitness What Is Fitness? Physical fitness : ability of the body to respond to physical demands Skill-related fitness : ability to perform specific leisure or sport skills Health-related fitness:

More information

KS4 Physical Education

KS4 Physical Education KS4 Physical Education Muscles and Muscle Action These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities

More information

Physical Fitness. Chapter 4

Physical Fitness. Chapter 4 Physical Fitness Chapter 4 Lesson 1: The Parts of Fitness The Parts of Fitness Physical Fitness is the ability to do everyday activities without becoming short of breath, sore, or tired. There are four

More information

MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE

MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE The Story of Milo This famous athlete increased his strength by lifting a small calf several times a week. His muscles became stronger, allowing

More information

Fitness and Conditioning

Fitness and Conditioning Fitness and Conditioning The way you take care of yourself shows in how you look and also in how you feel. Everyone has a choice, to be fit and feel better physically and mentally or to stay the way they

More information

Molecular-level benefits of stabilizing blood glucose levels. Copyright 2015 McGraw-Hill Education. All rights reserved.

Molecular-level benefits of stabilizing blood glucose levels. Copyright 2015 McGraw-Hill Education. All rights reserved. Fitness Chapter 6 No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1 What Is Fitness? Physical fitness: ability of the body to respond to physical demands Skill-related

More information

PHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS

PHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS PHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS 1.1.- TYPES Last year we learnt that there are two types, depending on the intensity of the exertion: this intensity depends on whether the oxygen for the

More information

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 7 FLEXIBILITY LEAN BODY COMPOSITION

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 7 FLEXIBILITY LEAN BODY COMPOSITION LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 7 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance

More information

s PERSONAL FITNESS PLAN

s PERSONAL FITNESS PLAN s PERSONAL FITNESS PLAN Name Period Teacher Year Due Date: http://www.cnusd.k12.ca.us/page/22178 7 th Grade Standards: 3.3, 3.4, 3.6, 4.1, 4.2, 4.3 8 th Grade Standards: 3.2, 3.3, 3.5, 4.1, 4.2, 4.3 1

More information

Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH

Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong

More information

PERSONAL FITNESS PLAN

PERSONAL FITNESS PLAN PERSONAL FITNESS PLAN Name Date 1 MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in

More information

Section III: Concept 11: Muscular Fitness

Section III: Concept 11: Muscular Fitness Section III: Concept 11: Muscular Fitness ١ Health Benefits of Muscular Fitness Include muscular strength and ٢ endurance Promote many health benefits Avoiding back problems Reducing risks of injury Reducing

More information

Lesson 1 The Benefits of Physical Activity

Lesson 1 The Benefits of Physical Activity Lesson 1 The Benefits of Physical Activity The Benefits of Physical Activity A. Define, Describe, or Identify: 1. Physical activity Any kind of movement that uses up energy. P 184. 2. Exercise A specifically

More information

Performance Enhancement. Strength Training

Performance Enhancement. Strength Training Performance Enhancement Strength Training Muscle Fiber type & Performance Slow twitch More efficient using oxygen to generate fuel for continuous extended muscle contractions Contract slowly, but continue

More information

9-12 Physical Education Personal Physical Fitness Plan (6/04) 1. Name: Date:

9-12 Physical Education Personal Physical Fitness Plan (6/04) 1. Name: Date: 9-12 Physical Education Personal Physical Fitness Plan (6/04) 1 Name: Date: Student Directions 1. Participate in a fitness test. 2. Follow the directions for completion of Recording Sheet for Fitness Information.

More information

Lecture 6 Fitness Fitness 1. What is Fitness? 2. Cardiorespiratory Fitness 3. Muscular Fitness 4. Flexibility

Lecture 6 Fitness Fitness 1. What is Fitness? 2. Cardiorespiratory Fitness 3. Muscular Fitness 4. Flexibility Lecture 6 Fitness 1 Fitness 1. What is Fitness? 2. Cardiorespiratory Fitness 3. Muscular Fitness 4. Flexibility 2 1 What Is Fitness? Physical Fitness - ability of the body to respond to physical demands

More information

Introduction to the F.I.T.T. Formula

Introduction to the F.I.T.T. Formula PE 1- Assignment #2 Introduction to the F.I.T.T. Formula Name: Per: Date: Teacher: You know that you must do more physical activity than normal to build fitness. You also know that you should gradually

More information

Chapter 6 Group Exercise Program Design

Chapter 6 Group Exercise Program Design ACE Group Fitness Instructor Manual Chapter 6 Group Exercise Program Design 1 Participant-centered teaching approach This approach involves designing a class based on the specific needs of the participants.

More information

Grade 11 PE: Active Living Forms of Movement

Grade 11 PE: Active Living Forms of Movement Grade 11 PE: Active Living Forms of Movement Name: Date: There are two forms of movement: 1. Locomotor movement 2. Non-locomotor movement Locomotor Movement: These are movements where the body travels

More information

Lecture 6 Fitness Fitness 1. What is Fitness? 2. Cardiorespiratory Fitness 3. Muscular Fitness 4. Flexibility 5. Body Composition

Lecture 6 Fitness Fitness 1. What is Fitness? 2. Cardiorespiratory Fitness 3. Muscular Fitness 4. Flexibility 5. Body Composition Lecture 6 Fitness 1 Fitness 1. What is Fitness? 2. Cardiorespiratory Fitness 3. Muscular Fitness 4. Flexibility 5. Body Composition 2 1 Americans (on average) are not a healthy bunch 3 Sitting is the new

More information

Fitness Concepts + Principles Packet. Name: Period:

Fitness Concepts + Principles Packet. Name: Period: Fitness Concepts + Principles Packet Name: Period: Content Pages + Directions 5 Components of Fitness.................................................... Slides 3-12 FITT Principle.........................................................

More information

ENERGY SYSTEMS FITNESS COMPONENTS

ENERGY SYSTEMS FITNESS COMPONENTS ENERGY SYSTEMS & FITNESS COMPONENTS THE 10 COMPONENTS OF FITNESS Aerobic Capacity (stamina): This is the ability of your heart and lungs to deliver oxygen through your blood to your muscles, to produce

More information

Lesson Six The Physical Fitness Components

Lesson Six The Physical Fitness Components Lesson Six The Physical Fitness Components Objectives After participating in this lesson students will Practice resistance band exercises. Be able to identify and explain the four components of being physically

More information

Lesson #3. Muscular Strength and Endurance

Lesson #3. Muscular Strength and Endurance Lesson #3 Muscular Strength and Endurance MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE The Story of Milo This famous athlete increased his strength by lifting a small calf several times a week.

More information

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 3 Lesson 4 LEAN BODY COMPOSITION

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 3 Lesson 4 LEAN BODY COMPOSITION LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 3 Lesson 4 FLEXIBILITY MUSCULAR ENDURANCE LEAN BODY COMPOSITION Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer

More information

NFL PLAY 60 FITNESSGRAM Project

NFL PLAY 60 FITNESSGRAM Project Welcome to Part 4 of our 6-part Welcome Series. I m Julie Stefko, Associate Director for the NFL PLAY 60 FITNESSGRAM project. In this segment, we will take a closer look into the specific FG test items

More information

Muscle Function and Exercise

Muscle Function and Exercise Muscle Function and Exercise The muscle cell is the basic unit that makes up a muscle. When looking at a whole muscle, we are actually seeing a collection of muscle cells grouped together. If we were to

More information

Intensity: Intensity:

Intensity: Intensity: NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for

More information

Chapter 4 Notes Lesson 1

Chapter 4 Notes Lesson 1 Chapter 4 Notes Lesson 1 What is Physical Activity 1) What is the difference between physical activity and physical fitness? Physical activity is any form of movement that causes your body to use energy.

More information

rength_training.html

rength_training.html http://www.kidshealth.org/teen/food_fitness/exercise/st rength_training.html Strength Training Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility

More information

OPTION 4 Improving Performance How do athletes train for improved performance? Strength Training

OPTION 4 Improving Performance How do athletes train for improved performance? Strength Training OPTION 4 Improving Performance How do athletes train for improved performance? Strength Training 1. strength training! The main goal of strength training is to increase the maximum force that a particular

More information

Chapter # 3 Aerobic Exercise

Chapter # 3 Aerobic Exercise Chapter # 3 Aerobic Exercise Know how your aerobic exercise program works You Will Learn: 1) What aerobic exercise is and why it is important 2) The components of your aerobic exercise program 3) Why it

More information

Benefits of Muscular Fitness. What is the definition of muscular strength? The Law of Use. Muscular Strength Muscular Endurance Flexibility

Benefits of Muscular Fitness. What is the definition of muscular strength? The Law of Use. Muscular Strength Muscular Endurance Flexibility Muscular Strength Muscular Endurance Flexibility What is the definition of muscular strength? A. The maximum force that can be generated by a specific muscle or muscle group. B. The amount of power a muscle

More information

Wellness and Fitness Center Exercise Guidelines

Wellness and Fitness Center Exercise Guidelines Wellness and Fitness Center Exercise Guidelines INTRODUCTION "A Workout A Day Keeps The Doctor Away" You may laugh but it's the truth! Whenever you hear a doctor talk about preventative measures against

More information

Strength Training. Presented by. Brian Siegert Marshalltown Police Department

Strength Training. Presented by. Brian Siegert Marshalltown Police Department Strength Training Presented by Brian Siegert Marshalltown Police Department My Background Started training in college Competed in natural body building competitions Graduated from University of Northern

More information

Welcome to Pulmonary Rehab

Welcome to Pulmonary Rehab Patient Education Welcome to Pulmonary Rehab This handout is designed to help you get started in our program. We encourage you to read it before coming to your first class. Feel free to ask questions or

More information

Fitness Weight Training

Fitness Weight Training Fitness Weight Training West Valley College Fitness Weight Training Physical Activity Committing to participate in a physical activity program is an important step toward living a healthy lifestyle. Research

More information

Chapter 8: Muscular Strength & Endurance. ACE Personal Trainer Manual Third Edition

Chapter 8: Muscular Strength & Endurance. ACE Personal Trainer Manual Third Edition Chapter 8: Muscular Strength & Endurance ACE Personal Trainer Manual Third Edition Introduction Muscles are unique in their ability to relax, contract, and produce force. In addition, this metabolically

More information

Five for Life Student Portfolio

Five for Life Student Portfolio Five for Life Student Series 1, Student Edition Table of Contents Student Essential Question: How do my current behaviors and fitness affect my health now and in the future? Over the course of this portfolio,

More information

Table of Contents. Part 1

Table of Contents. Part 1 2 Table of Contents Part 1 PHYSICAL TRAINING FOR MEMBERS OF THE SOUTH AFRICAN NATIONAL DEFENCE FORCE... 4 MANUAL ON PHYSICAL TRAINING IN THE SANDF... 4 Introduction... 4 AIm... 4 What is fitness?... 4

More information

WHAT MAKES PEOPLE ACTIVE?

WHAT MAKES PEOPLE ACTIVE? Overhead Transparency Master -A WHAT MAKES PEOPLE ACTIVE? What makes people active? Self-confidence Knowledge Beliefs Enjoyment Skill Physical fitness Self-motivation Support Convenience Success Self-management

More information

Physical Education Studies Year 11 ATAR. CHAPTER 5: Exercise Physiology NEXT

Physical Education Studies Year 11 ATAR. CHAPTER 5: Exercise Physiology NEXT Physical Education Studies Year 11 ATAR CHAPTER 5: Exercise Physiology NEXT Welcome to the quiz for Chapter 5 You will be given 30 multiple choice questions Click on the correct answer Use the links to

More information

Floyd County Family YMCA

Floyd County Family YMCA Fitness Fundamentals Rules for Phase 2 Participation Before you begin the Phase 2 program you must Meet with a Healthy Living Coach to learn the Phase 1 program. Complete 6 total workouts or 2 workouts

More information

Discover the right way to exercise

Discover the right way to exercise Discover the right way to exercise Hi, my name is Jimmy Cuneo! Here s a little bit about me Having trained and coached martial arts for over 30 years, I am extremely passionate about training and teaching

More information

X-Plain Exercising For a Healthy Life Reference Summary

X-Plain Exercising For a Healthy Life Reference Summary X-Plain Exercising For a Healthy Life Reference Summary Introduction By exercising and becoming more active, you can improve your health. People who are not physically active are much more likely to develop

More information

Lesson 3.1 Notes. Aerobic and Anaerobic Exercise (video) Chapter 6: Physical Fitness for Life. Section 1: Physical Fitness & Your Health.

Lesson 3.1 Notes. Aerobic and Anaerobic Exercise (video) Chapter 6: Physical Fitness for Life. Section 1: Physical Fitness & Your Health. Lesson 3.1 Notes Aerobic and Anaerobic Exercise (video) Chapter 6: Physical Fitness for Life Section 1: Physical Fitness & Your Health Key Terms Physical fitness: the ability of the body to perform daily

More information

Source: Exercise in Arthritis

Source:   Exercise in Arthritis Exercise in Arthritis Regular exercise boosts fitness and helps reverse joint stiffness with RA. Decrease Pain, Increase Energy Exercise more to decrease pain and feel more energetic? Hardly seems possible

More information

The Purpose of Training

The Purpose of Training The Purpose of Training Training improves the physiological capacity of athletes to bring out the best performance possible. The demands of the sport can be identified by undertaking an activity analysis.

More information

Physical Fitness - Exercises 1

Physical Fitness - Exercises 1 Physical Fitness - Exercises 1 1 Answer the following questions in your own words! Why is being physically active important? What does strength training do to your body? Why won t girls get bigger muscles

More information

PE10U2L5 - Strength Training. Unit 2: Active Living

PE10U2L5 - Strength Training. Unit 2: Active Living Page 1 of 6 Unit 2: Active Living Lesson 5 - Strength Training Label your Assignment as: PE10U2L5 Introduction In today's lesson, we are going to look at the many benefits to be gained by participating

More information

TEAM LIFE PROFESSIONAL DEVELOPMENT SEMINAR #1

TEAM LIFE PROFESSIONAL DEVELOPMENT SEMINAR #1 TEAM LIFE PROFESSIONAL DEVELOPMENT SEMINAR #1 FITNESS TESTS TO DETERMINE YOUR CURRENT FITNESS LEVEL THE COMPONENTS OF EXERCISE DEVELOPING A FITNESS PROGRAM Muscular Strength and Endurance Muscular Strength:

More information

ASSESSING BODY COMPOSITION

ASSESSING BODY COMPOSITION ALL ABOUT EXERCISE ASSESSING BODY COMPOSITION BODY MASS INDEX Body Mass Index (BMI) is a number calculated from a person s height and weight. BMI is an indicator of total body fat and is used to screen

More information

Chapter 1: Exercise Physiology. ACE Personal Trainer Manual Third Edition

Chapter 1: Exercise Physiology. ACE Personal Trainer Manual Third Edition Chapter 1: Exercise Physiology ACE Personal Trainer Manual Third Edition Introduction Physiology is the study of the myriad functions in a living organism. Exercise physiology is the study of the ways

More information

Name Junior Physical Education SGO s

Name Junior Physical Education SGO s Name 2015-2016 Junior Physical Education SGO s Cardiorespiratory Fitness Health and Physical Education 2015-2016 Physical: Wall Sit The wall sit builds strength in the lower body by isometric contraction.

More information

Fitness Guide (316)

Fitness Guide (316) Fitness Guide (316)-978-5278 Getting Started The Heskett Center offers and maintains facilities and programs of the highest quality in order to help its members reach their fitness goals. The staff is

More information

Advice on Resistance Exercise

Advice on Resistance Exercise Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance

More information

Physical Condition. Strength, speed, endurance and flexibility.

Physical Condition. Strength, speed, endurance and flexibility. 1 3º ESO - PE Workbook - IES La Puebla del Alfinden Physical Education Department Physical Condition Basic Physical Capacities: These are the basic components of Physical Education, therefore, in order

More information

EXAMPLES OF HYPERMOBILITY

EXAMPLES OF HYPERMOBILITY Overhead Transparency Master 10-A EXAMPLES OF HYPERMOBILITY Thumb can bend back to touch the forearm Elbow can bend back more than 10 Ability to touch floor with both palms while knees are straight CR

More information

Weight/resistance training.

Weight/resistance training. Weight/resistance training. If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing

More information

KS4 Physical Education

KS4 Physical Education KS4 Physical Education Principles of Training These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created

More information

Year 7 End of Year Exam Revision

Year 7 End of Year Exam Revision Year 7 End of Year Exam Revision Physical Education https://www.youtube.com/watch?v=el1_enlemka Starter Video The Exam The exam you will sit is out of 40 marks. 25 of these are multiple choice, 7 are short

More information

BTEC. Name: Student Guide. BTEC Level 2 Unit 1- Fitness for Sport and Exercise

BTEC. Name: Student Guide. BTEC Level 2 Unit 1- Fitness for Sport and Exercise BTEC BTEC Level 2 Unit 1- Fitness for Sport and Exercise Student Guide Name: 1 Before we start Overview This unit covers four keys areas (learning aims): A: Know about the components of fitness and the

More information

Sample Strength Activity Plan for Beginners

Sample Strength Activity Plan for Beginners Sample Strength Activity Plan for Beginners About Strength Exercise To do most of the following strength exercises, you need to lift or push weights (or your own body weight), and gradually increase the

More information

KS4 Physical Education

KS4 Physical Education KS4 Physical Education The Effects of Exercise These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities

More information

Textbook: Fitness and Exercise

Textbook: Fitness and Exercise Textbook: Fitness and Exercise The Problem The Human Body is truly remarkable. Designed and built for movement, the body is tough and resilient. It adapts to the various demands or environments that it

More information

LEVEL 3. Training Program. Getting Started:

LEVEL 3. Training Program. Getting Started: Training Program LEVEL3 Training Program ADVANCED page 2 Training Program TIPS page 7 We ve developed an Advanced Training Program (Level 3) to help you attain your weight-loss goal. The program is separated

More information

Strength and conditioning? Chapter 4 Training Techniques. Weight gain (24yr, 73kg, 177cm, takes 18% protein) Guidelines.

Strength and conditioning? Chapter 4 Training Techniques. Weight gain (24yr, 73kg, 177cm, takes 18% protein) Guidelines. Strength and conditioning? Chapter 4 Training Techniques Minimise the probability of injury Maximise performance Athletic Training Spring 2014 Jihong Park Guidelines Safety: environment, technique, nutrition

More information

Dropset Training And HIIT By Shaun McGill

Dropset Training And HIIT By Shaun McGill Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within

More information

EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE

EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE Benefits of Regular Exercise Improve musculoskeletal health Increase strength Activities of daily living, quality of life Increase endurance Improve functional

More information

Chapter 11: DEVELOPING PHYSICAL FITNESS

Chapter 11: DEVELOPING PHYSICAL FITNESS Chapter 11: DEVELOPING PHYSICAL FITNESS You may never know what results come of your actions, but if you do nothing there will be no result. Mahatma Gandhi Contents Fitness Training Principles Components

More information