Five for Life Student Portfolio

Transcription

1 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, you will look at your behaviors in nutrition, activity, sleep and hydration as well as fitness to begin to understand the relationship to health, performance and appearance. Unit Titles & Content Focus Page To the Student i Physical Readiness Questionnaire ii Student Profile iii Five for Life Five Components of Fitness 1 FITT Principle 13 Fitness Measurements & Goal Setting 19 Intensity for Life Intensity & Activity Log 28 Steps for Life Pedometer 47 Muscular Strength, Muscular Endurance & 55 the FITT Principle Muscles for Life Muscular system 63 Circuit Training 71 Cardiorespiratory Endurance & the FITT 80 Principle Cardiorespiratory Endurance for Life 87 Healthy Body Composition 97 Nutrition 104 Bones for Life Skeletal System 119 Flexibility & the FITT Principle 128 Hydration 135 Sleep 141

2 Unit: Circuit Training Circuit Training Circuit Any group of two or more exercises performed in a pattern Circuit Training A series of exercises in which a person moves from one station to another A circuit is a group of different exercises (or stations) that you perform one after another. Circuit training is one of the most popular methods of fitness training because it provides a varied workout. In a circuit, you steadily rotate from one station to the next. At each station, you either perform a set number of repetitions or you exercise for a set amount of time. Stations usually require 8-12 repetitions or at least seconds. The variety of stations and each station s short time interval can provide an easy-to-follow and fun workout. For example, a warm-up circuit would be a series of stations in which you move from one warm-up exercise to the next. The circuit s purpose would be to prepare your body for activity and reduce the risk of injury. Therefore, the various stations would elevate your heart rate, raise your core body temperature, and warm your muscles. Sample Circuit Warm-Up: Light jog > skipping movements > sliding movements > swinging arms in an exaggerated movement Circuit training has the following purposes and benefits: Meet your training goals in a short period of time Train all Five Components of Fitness in one workout Focus on just one component of fitness Practice sports skills Alternate or emphasize different muscle groups and/or parts of the body Meet a variety of training goals Circuit Training and the Five Components of Fitness Circuits can focus on one or more components of health-related fitness in one workout. If the circuit targets more than one component, the circuit stations will alternate so that one component of fitness recovers while the next is stressed. For example, a circuit can alternate a cardiorespiratory endurance exercise with muscular strength exercises. Because there is little time between stations and many stations require large muscle movements your heart rates increases. Over time, your heart and lungs improve their ability to supply oxygen to your muscles. This builds your cardiorespiratory endurance. By including stations that use resistance to overload your muscles, your muscular strength and muscular endurance also improve. The steady, fast-paced workout of circuit training requires a great deal of energy. This type of workout will build muscles and burn excess calories. Fewer calories are stored as fat and as a result, your body composition and appearance benefit. Overall, improving or maintaining body composition relies on the balance of energy in and energy out. 85 Focused Fitness. All Rights Reserved.

3 Unit: Circuit Training continued Although a circuit will maintain or improve your flexibility as your joints move through their full range of motion, it will not replace a flexibility routine. Cooling down after a workout with flexibility exercises will decrease muscle soreness and will increase joint flexibility. Circuit Training and the FITT Principle When a circuit works one or more of the Five Components of Fitness, applying the FITT Principle and Training Principles will ensure that your improvement continues. A welldesigned circuit will adjust the variables of frequency, intensity, time and type and apply overload, progression, and specificity to get the most out of exercises that focus on the Five Components of Fitness. The table below provides FITT guidelines for circuits that target cardiorespiratory endurance, muscular strength, muscular endurance and flexibility. Body composition is not in the table because body composition changes through adjusting the balance of energy in and energy out. COMPONENT OF FITNESS Cardiorespiratory Endurance FITT Principle Recommendations for Circuit Training F FREQUENCY How often an activity is performed each 5-7 sessions per I INTENSITY How hard an activity is performed each session 65%-85% Max HR T TIME How long an activity is performed each session 60 min. + T TYPE Which activity or activities are chosen Step boxes, jump rope, etc. Muscular Strength 2-3 sessions per Heavy 4-8 reps. Push-ups, squats, etc. Muscular Strength & Muscular Endurance 2-3 sessions per Moderate 8-12 reps. Modified push-ups, bicep curls, etc. Muscular Endurance 2-3 sessions per Light reps. Crunches, calf raises, etc. Flexibility 3 sessions per Mild Tension 30 seconds Static stretches, dynamic stretches etc. The Science Behind Circuits Just as a circuit can alternate exercises for different components of fitness, a circuit can also alternate exercises for different muscle groups and/or parts of the body. This allows one muscle group or part of the body to recover while another muscle group or part of the body is stressed. For example, circuit stations can alternate between exercises that stress the muscles of the upper body with stations that stress the muscles of the lower body. Focused Fitness. All Rights Reserved. 86

4 Unit: Circuit Training continued Customized Circuits Circuit patterns are flexible and can be customized to your fitness needs. These are examples of common circuit patterns: Upper and lower body Components of fitness Push and pull Front of the body and back of the body A circuit can also target a specific sport such as volleyball. The stations would alternate skills such as passing and serving. In addition, fitness stations that target the muscles used be included in this circuit. Summary Circuits are highly adaptable. Their designs can meet training goals in as many ways as equipment, facilities and the imagination allow. 87 Focused Fitness. All Rights Reserved.

5 Unit: Circuit Training NAME: PERIOD: DUE DATE: Circuit Training Review IN-CLASS/AT-HOME ASSIGNMENT Assignment Directions: Answer the questions below about circuit training using information you have learned from the and the in-class activities. When possible, answer questions using complete sentences. 1. What is circuit training? 2. What are the components of health-related fitness that circuit training can improve or maintain? 3. The table below defines a circuit pattern. Fill in an exercise that fulfills each station s Movement Pattern. Do not repeat exercises. An example is provided. Movement Pattern Letter Pattern Exercise Example: Upper body resistance A Weight bar bicep curl Core strengthening B Lower body resistance C Upper body resistance A Core strengthening B Lower body resistance C Upper body resistance A Core strengthening B Lower body resistance C 89 Focused Fitness. All Rights Reserved.

6 Unit: Muscles for Life Unit Vocabulary Key vocabulary words that will be introduced during this unit are: Abdominals Muscles located on the stomach; they allow bending forward at the waist Biceps Muscles located on the front, top half of the arm; they allow the elbow to bend Deltoids Muscles located on the shoulder; they move the upper arm Vocabulary Gastrocnemius Muscle located on the back of the lower leg; they allow a person to walk, jump, stand and other movements Gluteals Muscles located on the buttocks; they allow a person to stand up Hamstrings Muscles located on the back of the upper leg; they bend the knee Latissimus Dorsi Muscle located on the back; it allows a person to pull Muscles Parts of the body that produce movement Pectorals Muscles located on the chest; they help a person push Quadriceps Muscles located on the front part of the upper leg; they straighten the knee Trapezius Muscle located on the upper and mid back; it allows a person to pull arms in and raise the shoulders Triceps Muscles located on the back of the upper arm; they allow the elbow to straighten 68 Focused Fitness. All Rights Reserved.

7 Unit: Muscles for Life NAME: PERIOD: DUE DATE: Muscle Identification AT-HOME ASSIGNMENT Directions: Use the list of muscles below to identify the corresponding muscle on the figure shown. Assignment Muscle Names Abdominals Latissimus dorsi Gastrocnemius Biceps Pectorals Trapezius Deltoids Quadriceps Triceps Hamstrings Gluteals Focused Fitness. All Rights Reserved. 69

8 Unit: FITT Principle - Fill-in-the-Blank The Five Components of Fitness - Review Fitness encompasses your whole body and has five components, or parts: 1. Cardiorespiratory Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition To have overall fitness, you need to maintain fitness levels for each component. When all Five Components of Fitness are healthy, it helps you live an active and productive life. There are four variables in each component of fitness. Together, the four variables make up the Following the FITT Principle is the key to improving or maintaining each of the Five Components of Fitness. The FITT Principle is a guideline in which each letter represents a variable for determining the correct amount of physical activity for each component of fitness. F stands for. This is the number of your activity sessions per. I stands for. This is the training load of your activity. Intensity is how hard you perform an activity. T stands for. This refers to the number of your activity repetitions or amount of time spent participating in an activity. T stands for. This refers to the name of your activity. When planning your fitness training, you can adjust each of these four variables in order to reach your fitness goals. Customizing the frequency, intensity, time and type of your workouts will help your body make positive changes in health, performance, and appearance. Frequency Frequency refers to how you perform a physical activity. If you want to improve or maintain all Five Components of Fitness, you will need to work each component several times a. The frequency recommendation for each component varies. The recommended frequency for cardiorespiratory endurance is 5-7 activity sessions per. In contrast, the recommendation for muscular strength is 2-3 activity sessions per. 14 Continued Focused Fitness. All Rights Reserved.

9 - continued Unit: FITT Principle Intensity Intensity refers to how you perform an activity. Intensity guidelines are different for each of the Five Components of Fitness. These are the guidelines used for the different components: rate, tension, speed, and training load. For instance, the intensity of flexibility activities describes the tension applied during the exercise. However, the intensity of cardiorespiratory endurance activities are often expressed as heart rate. Time Time is how you perform an activity. How long you perform and activity or exercise depends on which component of fitness you are working on. Time in the FITT Principle is expressed in minutes, distance or the number of repetitions. The Type of physical activity determines the Time for which you perform it. Type Type refers to the of activity you perform. Again, the component of fitness that you choose determines what type of exercise you need. For example, some activities improve flexibility, such as a shoulder stretch. Some, like jogging, benefit cardiorespiratory endurance. Summary When you apply the FITT Principle to your training plan, you will improve your physical performance. The FITT Principle applies to all Five Components of Fitness. Each component has a specific set of FITT Principle recommendations. Future units will cover these. Focused Fitness. All Rights Reserved. 15