STUDENT PORTFOLIO SERIES 1 S T U D E N T E D I T I O N
Five for Life Program STUDENT PORTFOLIO Series 1, Student Edition Authors: Karen Cowan, Ron T. Malm and Carrie Murphy First Edition Revised January 2016 Copyright 2012 by Focused Fitness, LLC All Rights Reserved Focused Fitness, LLC First edition published 2012 All Rights Reserved No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without the written permission of the author, except where permitted by law. Printed in the United States of America 2426 S. Dishman Mica Road Spokane Valley, WA 99206 Phone: (509) 327-3181 Fax: (509) 927-8551 www.focusedfitness.org
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 iii Student Profile v Five for Life Five Components of Fitness 1 FITT Principle 13 Fitness Measurements & Goal Setting 19 Intensity for Life Intensity & Activity Log 29 Steps for Life Pedometer 49 Muscular Strength, Muscular Endurance 57 & the FITT Principle Muscles for Life Muscular System 65 Circuit Training 73 Cardiorespiratory Endurance & the FITT 83 Principle Cardiorespiratory Endurance for Life 91 Healthy Body Composition 101 Nutrition 109 Bones for Life Skeletal System 125 Flexibility & the FITT Principle 135 Hydration 143 Sleep 149
To the Student Why are physical fitness and personal well-being important? This question can be difficult for some people to answer. The purpose of using this portfolio is to explore the concepts of health and fitness and relate it to your everyday life. Fitness is not about being thin or having bulging muscles. It is also more than being able to run long distances without getting tired or how much weight you can bench press. Many people think body type and health determine fitness. Fitness means having the energy and strength to accomplish the work and play you choose to do. Getting fit can improve your health a great deal. You don t have to be an athlete to be fit. Even people who can t do much or have limited athletic ability can work towards fitness. Fitness is a personal matter. It is important not to compare yourself to others when working on improving your physical fitness. Take pride in seeing yourself improve. Always try your best and give 100 percent effort. A fitness and health class has the potential to be one of the most influential classes you can take. The information offered can help you assume control and take responsibility of your life. The purpose of the Five for Life Student is to assist you in learning the skills and information you need to manage your fitness and be active for a lifetime. As you progress in the material, you will assemble your own portfolio and track your fitness. This will help you make a plan to manage your fitness throughout life. The activities in this portfolio will be done in and out of class. It is important to complete each piece thoroughly and wholeheartedly in order to create a clear picture of your fitness and health and how to best manage it. Everyone needs fitness and health in their lives, so encourage your friends and family to participate in the at-home activities with you. Fitness is meant to be fun and interactive. If you have questions or concerns as you complete activities, please seek help from your teacher, parent/guardian, and/or doctor. i
Series 1 Unit: Five for Life Five for Life Essential Questions: What differences do I feel in my body when working each component of fitness? Unit Goals: Understand the Five Components of Fitness and their relationship to overall health. Unit Objectives: Explain the Five Components of Fitness and how they relate to health, performance and appearance. Unit Assignment Checklist: Fill in the due dates for each assignment given. As you complete each homework assignment, fill in the completed date. Due Date: Completed Date: Assignment Name: Student Introduction Billboard Cardiorespiratory Graphing Cardiorespiratory Graphing Reality Check Exploring Muscular Strength and Endurance Dynamic vs. Static Stretching Activity and Reality Check What is Body Composition? Focused Fitness. All Rights Reserved. 1
Student Introduction Unit: Five for Life Student Introduction Getting in shape means different things to different people. For one person, it might mean the ability to run 5 miles. For another, it might mean the ability to lift 150 pounds or to do the splits. However, fitness is not limited to a physical skill here or there. 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 Fitness means maintaining healthy levels for each component. When all Five Components of Fitness are healthy, it helps you live an active and productive life. Cardiorespiratory Endurance (Kar dee oh res pir uh tor ee Ihn du rihns) Cardiorespiratory endurance is the ability of the heart, blood, blood vessels and lungs to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity. Cardio refers to the heart and respiratory refers to breathing. The word endurance means being able to keep going even when it is hard. Therefore, cardiorespiratory endurance means your heart and lungs can supply oxygen to your muscles even when you are exercising hard for a long time. How to Improve Your Cardiorespiratory Endurance Since your heart and lungs are muscles, certain exercises build their ability to work harder and longer. The best kind of cardiorespiratory endurance training is aerobic (ae ro bihk) activity such as running, skating, swimming, and vigorous walking and dancing. Aero means air and obic comes from bios, which means life. Aerobic (air life) activities force your body to use a large amount of oxygen for a long period. Cardiorespiratory Endurance and Your Health Your heart and lungs become more efficient at filling your blood with oxygen and circulating your blood throughout your body. This efficiency reduces many of the effects caused by risk factors such as smoking, obesity, drug and alcohol abuse, heredity and age. These risk factors are associated with heart disease, type II diabetes, heart attacks and strokes. Continued 2 Focused Fitness. All Rights Reserved.
Unit: Five for Life Student Introduction continued Cardiorespiratory Endurance and Your Performance With aerobic activities, your lungs improve in their ability to take in oxygen. In addition, your heart becomes stronger and able to pump more oxygen-full blood to your muscles with each beat. The result is that it beats at a slower rate to move the same amount of blood. Your heart and lungs move oxygen and necessary fuel to your muscles using your blood and blood vessels. The better your heart and lungs function, the better your performance is in physical activities; you can keep going at a fast rate. This enables you to work, exercise and play harder, stronger, and longer without getting tired. For example, what would happen if you were a soccer player and you were so tired that you started gasping for air half way through the match? You would have to sit on the bench until you could play again. However, cardiorespiratory endurance would keep you in the game. Your heart and lungs would work efficiently and your body would get the oxygen and fuel it needs to last the entire game. Student Introduction Cardiorespiratory Endurance and Your Body Composition Cardiorespiratory endurance training also improves your appearance. It tones your body and burns fat, which improves your body composition. Body composition is the combination of fat-free mass and fat mass in your body. As your personal appearance improves, it can build your sense of well-being and positive self-image. Muscular Strength & Muscular Endurance Muscular strength is the ability of a muscle or muscles to push or pull with total force. Increasing your muscular strength allows you to lift, push, or pull with more force. Strength is always a benefit in any athletic situation but it is also important when your car has a flat tire, the door is stuck, or when you need to open the pickle jar. Muscular strength exercises are performed with high resistance and can only be performed for a short time. Muscular strength exercises can typically only be performed for 8 or less repetitions. Muscular endurance is the ability of a muscle or muscles to repeat a movement many times or hold a position without stopping to rest. Improving your muscular endurance allows you to increase your physical activity. When you increase your muscular endurance, you can do more physical work because you can move faster and longer. Repetition is the key. Muscular endurance exercises are performed with lighter resistance than muscular strength exercises. This allows you to perform more repetitions. Typically, muscular endurance exercises can be performed at least 12 times. Continued Focused Fitness. All Rights Reserved. 3
Unit: Five for Life Student Introduction Student Introduction continued The Relationship between Muscular Strength and Muscular Endurance Muscular strength comes before muscular endurance. For example, before a bricklayer can stack hundreds of bricks a day, he/she must have the muscular strength to lift the first brick. Once he/she has the initial strength to lift the first brick, the bricklayer can begin to build muscular endurance by repetition. The old adage, If you do not use them you lose them, is true about your muscles. Your muscles react positively to strenuous activity and negatively to inactivity. When your body is inactive, a large percentage of strength is lost over time. Building muscle is like putting money in the bank: it creates independence in later years. One of the best ways to build muscular strength and muscular endurance is through resistance activities that place an additional force against the muscle or muscle group. Resistance training involves activities that place an additional force against a muscle or muscle group. Examples of resistance training include weight training, push-ups and crunches. Muscular Strength/Muscular Endurance and Bone Density As your body ages, your bone density (bone strength) tends to decrease. This can lead to weak bones that break easily and to osteoporosis (a-sti-o-pə-ro-sihs). Osteoporosis is a disease of the bones that causes loss of bone density. As a result, bones deteriorate and become weak, leading to an increased risk of bone fractures. Building muscular strength and muscular endurance through resistance training, along with an active lifestyle, maintain and improve bone density. Muscular Strength/Muscular Endurance and Performance Developing your muscular strength and muscular endurance enhances your physical performance. As muscles become stronger, physical performance is improved. Improving your muscular strength and muscular endurance gives your body the ability to work, exercise or play more often, with more power and for longer periods. Body Composition Your body composition and appearance also improves as you develop muscular strength and muscular endurance. Resistance training helps control your body composition by increasing muscle mass, which is a part of fat-free mass. Your muscles act as tiny furnaces that burn fat. The more muscle mass your body has, the more calories it will burn. Building muscular strength and muscular endurance is a lifelong habit needed to maintain or improve physical appearance. 4 Continued Focused Fitness. All Rights Reserved.
Student Introduction continued Unit: Five for Life Flexibility Flexibility refers to a muscle s ability to move a joint through a full range of motion. As your body ages, your muscles, tendons and ligaments will tend to stiffen and become less flexible. If your shoulder muscles stiffen, it will hinder your ability to throw because your arm will not move through the entire motion. Staying flexible is crucial for health and performance. Improving flexibility decreases your risk of injury, prevents post-exercise pain and helps relieve the effects of emotional tension. You can increase your flexibility with stretching exercises. Methods that are safe and effective are Dynamic and Static Stretches. You can perform these stretches as part of the warm-up and/or cool-down phase of a fitness program or as a separate flexibility program. Dynamic Stretches are stretching exercises that are performed while in motion. They move parts of your body continuously while gradually increasing your reach, speed of movement or both. Dynamic stretches take you gently to the limits of your range of motion. Static Stretches stretch a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period. Student Introduction Focused Fitness. All Rights Reserved. 5
Unit: Five for Life Unit Vocabulary Vocabulary Key vocabulary words that will be introduced during this unit: Body Composition The combination of fat-free mass and fat mass Cardiorespiratory Endurance The ability of the heart, blood, blood vessels and lungs to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity Dynamic Stretches Involves moving parts of the body gently and continuously while gradually increasing reach, speed of movement, or both through a full range of motion. Stretching performed while in motion Flexibility The muscles ability to move a joint through a full range of motion Muscular Endurance The ability of a muscle or muscles to repeat a movement many times or hold a position without stopping to rest Muscular Strength The ability of a muscle or muscles to push or pull with its total force Resistance Training An activity that places an additional force against the muscle or muscle group Static Stretches Involves stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period 6 Focused Fitness. All Rights Reserved.
Unit: Five for Life NAME: PERIOD: DUE DATE: Student Introduction Billboard Directions: 1. Read the Student Introduction thoroughly. 2. Design a billboard advertisement for the content. Just like in the movies, take the most compelling and important image(s) and create an advertisement to sell the Five Components of Fitness. 3. Use the space below to design your billboard advertisement. Assignment Focused Fitness. All Rights Reserved. 7
Unit: Five for Life NAME: PERIOD: DUE DATE: Assignment Directions: Cardiorespiratory Graphing 1. Do each activity listed below for one minute. 2. Then, stop the activity and take your pulse manually or check your heart rate monitor. To manually check your pulse, place your index and middle finger on your carotid artery and apply light pressure. Your carotid artery can be found just below your jaw bone. 3. Graph your heart rate for each activity listed. H E A R T R A T E BPM 200 190 180 170 160 150 140 130 120 110 100 90 80 70 60 Activity Ambient HR Walking IN-CLASS Jogging Jumping Rope Can- Can Skipping Jumping Jacks AT-HOME High Knees Fast Walking Sideto-Side Ski Jumps Continued 8 Focused Fitness. All Rights Reserved.
Unit: Five for Life NAME: PERIOD: DUE DATE: Cardiorespiratory Graphing Reality Check Directions: Use the Cardiorespiratory Graphing Assignment to answer the reflective questions below. Assignment 1. Look at the pattern that developed on your graph. How do the different activities affect your heart rate? 2. Look at your heart rate for jogging and for jump rope. Which activity raised your heart rate higher? 3. Name the activity in which your heart rate was the highest. Explain why your heart rate was high during this activity. 4. What activities do you like to do that raise your heart rate? 5. Which activities had the least affect on your heart rate? 6. Compare and contrast the in-class and at-home activities. Explain the varied heart rates, if present. Focused Fitness. All Rights Reserved. 9
Series 1 Unit: FITT Principle FITT Principle Essential Questions: How can the FITT Principle help my fitness? Unit Goals: 1. Understand the FITT Principle and how it is applied to exercise. 2. Understand how the FITT Principle relates to fitness. Unit Objectives: 1. Define the FITT Principle and its components. 2. Explain the purpose of the FITT principle. Unit Assignment Checklist: Fill in the due dates for each assignment given. As you complete each homework assignment, fill in the completed date. Due Date: Completed Date: Assignment Name: Student Introduction Fill-in-the-Blank FITT Principle Review and Reality Check Focused Fitness. All Rights Reserved. 13
Unit: FITT Principle Student Introduction Student Introduction - 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 week. 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 week. The frequency recommendation for each component varies. The recommended frequency for cardiorespiratory endurance is 5-7 activity sessions per week. In contrast, the recommendation for muscular strength is 2-3 activity sessions per week. Continued 14 Focused Fitness. All Rights Reserved.
Student Introduction - 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. Student Introduction 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
Unit: FITT Principle Vocabulary Unit Vocabulary Key vocabulary words that will be introduced during this unit: Cardiorespiratory Endurance The ability of the heart, lungs, blood and blood vessels to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity FITT Principle A guideline in which each letter represents a variable for determining the correct amount of physical activity. F=Frequency, I=Intensity, T=Time, T=Type Frequency How often an activity is performed each week Intensity How hard an activity is performed each session Time How long an activity is performed each session Type Which activity or activities are chosen 16 Focused Fitness. All Rights Reserved.
Unit: FITT Principle NAME: PERIOD: DUE DATE: FITT Principle Review and Reality Check Directions: Answer the questions below using complete sentences. 1. Define the FITT principle. Assignment 2. What is a benefit of using the FITT principle in a workout? 3. For each component of the FITT principle, write the definition in the table below. Component F - Frequency Definition I - Intensity T - Time T - Type Continued Focused Fitness. All Rights Reserved. 17
Unit: FITT Principle NAME: PERIOD: DUE DATE: Assignment FITT Principle Review & Reality Check - continued 4. Briefly describe your workout routine using the FITT Principle. Component F - Frequency Definition Example: I work out three times a week. I - Intensity T - Time T - Type 18 Focused Fitness. All Rights Reserved.