UNIT 4: HEALTHY ACTIVE LIVING DEVELOPING FITNESS PLANS CHILDREN & YOUTH FOCUSED PHYSICAL ACTIVITIES Needs & Interests: Activities that are fun Activities that they enjoy Activities that are less structured Activities that don t promote winners and losers 60 MINUTES OF PHYSICAL ACTIVITY PER DAY EXAMPLES: Tag, sport activities, active games Activities that children and youth might enjoy, but will also benefit their health ADULT FOCUSED PHYSICAL ACTIVITIES An adult may want to participate in activities that are fun and enjoyable, but they might have different needs and interests compared to children. How might an adults needs and interests be different than a child's? ADULT FOCUSED PHYSICAL ACTIVITIES Needs and Interests: Health related Obesity Type 2 Diabetes DEVELOPING A FITNESS PLAN Where to begin? Structured Activities Fitness Regimes Fitness Plans
FITNESS COMPONENTS 1) Muscular Strength 2) Muscular Endurance 3) Cardiorespiratory Endurance 4) Flexibility 5) Body Composition THE FOUR DESIGN ELEMENTS F I T T What does this acronym stand for? THE FOUR DESIGN ELEMENTS FITNESS PRINCIPLES F - FREQUENCY I - INTENSITY T - TIME T - TYPE 1) OVERLOAD PRINCIPLE 2) PROGRESSION PRINCIPLE 3) REVERSIBILITY PRINCIPLE 4) SPECIFICITY PRINCIPLE Pay careful attention to what I say during the lesson, because you will have to determine the FITT characteristics for muscular strength development WHAT IS MUSCULAR STRENGTH? - On your own, write a definition for muscular strength - Compare your definition with a partner - MUSCULAR STRENGTH The ability of a muscle or muscle group to exert force against a high resistance Applying force against a movable or immovable object Ex. Lifting weights, pushing off the court for a dunk Determined by a 1 rep max What is your max bench press?
HEALTH BENEFITS ASSOCIATED WITH MUSCULAR STRENGTH What other health benefits are associated with muscular strength development, besides improved strength? HEALTH BENEFITS MUSCULAR STRENGTH Physical Strength Increased energy levels Enhanced Posture Decrease of Injury Prevention of Disease Type 2 Diabetes Replacing fat tissue with muscle! OUR ASSIGNMENT Help an individual to improve their overall muscular strength, taking into consideration the major muscle groups STAGE 1: TRAINING DAYS Muscular Strength Training Program: 3 training days / week May increase throughout training program On the training schedule table, indicate your clients training days STAGE 2: DETERMINE CURRENT LEVEL OF MUSCULAR STRENGTH 3 training days during the week Training Day 1 Biceps, Back, and Abdomen Muscles Training Day 2 Chest, Triceps, and Shoulder Muscles Training Day 3 Hamstrings, Quad s, and Calf Muscles Determine 2 exercises for each muscle group Refer to exercise list for ideas If you don t know what the exercise is, look it up or ask me Determine the individuals 1 Rep Max for each exercise Creating your own data Overload Principle: For improvements to occur, training demands must be higher than normal performance requirements in order to stress the capacity of the targeted muscle or body system In simpler terms How to overload during a muscular strength fitness plan How much weight should I be lifting to stress my muscles?
How much weight should I be lifting to stress my muscles? Progression Principle: High Resistance: 75% of 1 Rep Max Low repetitions: 8-12 3-4 sets 1-3 Minute breaks between sets To ensure that the muscles or systems continue to improve, the stimulus must be periodically increased In simpler terms Based on your data for 1 rep max, determine how much weight they should be lifting for 8-12 reps 1 Rep Max X 0.75 1. Choose 1 of your exercises from each training day, and determine the individuals new 1 Rep Max. 2. Determine the new weight that they will be lifting to facilitate progression Specificity Principle: If you wish to improve a particular fitness or skill component, you must select a training modality that is as close in action as it can be to the end result. Brainstorm 3 strength training exercises that would help an individual on a hunting trip Scenario: Return to Attawapiskat Hunting is a big part of life for Attawapiskat people. On previous hunting excursions you have had a hard time moving the hunted animal from the ground to your snowmobile trailer. What strength exercises could you do, to help you during your next hunting excursion. FITNESS PLAN MUSCULAR STRENGTH REVIEW ACTIVITY Pair and share Review the three principles taught yesterday Overload, progression, specificity If away yesterday, join a group The group will explain the activity/assignment to you
STAGE 4: POTENTIAL BARRIERS IN DEVELOPING MUSCULAR STRENGTH Reversibility Principle: STAGE 4: POTENTIAL BARRIERS IN DEVELOPING MUSCULAR STRENGTH Resources: Training interruptions have a negative effect on personal fitness, resulting in stagnation or a temporary decline in performance. Ex. Going on vacation, not having time to exercise Brainstorm 3 situations that might cause reversibility, if living in the community of Attawapiskat What do we know about access to resources in Attawapiskat? If you didn t have access to free weights, machines, medicine balls, etc. what could you use to replace them with? REVIEW: FITT CHARACTERISTICS FITT CHARACTERISTICS MUSCULAR STRENGTH DEVELOPMENT F - FREQUENCY I - INTENSITY T - TIME T - TYPE REVIEW: FITT CHARACTERISTICS Muscular Strength Development: F - Working out every other day I - High Resistance, low repetitions, 75% 1RM T - Dependent on number of sets and repetitions planned T - Weight training: Free weights, machines, medicine balls, alternative equipment resources