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What is Fitness?
• FITNESS is the ability of the body to function at maximum efficiency.
• There are two types of FITNESS:– Skill Related Fitness– Health Related Fitness
• In middle school, our focus in on HEALTH RELATED Fitness.
What is Fitness?• Skill Related
Fitness includes:–Agility–Reaction Time–Balance–Power–Coordination–Speed
What is Fitness?• Health Related Fitness includes:
– Cardiovascular Fitness–Muscular Fitness–Flexibility–Body Composition
• In 6th the focus is FLEXIBILITY• In 7th the focus is CV Fitness• In 8th the focus is MUSCULAR
STRENGTH & ENDURANCE
Fitness
• Strength - How much power your muscles can generate.
http://www.projectswole.com/wp-content/uploads/2008/08/heavy-bench-press.jpg
Fitness• Endurance - The ability
to do an activity over a period of time, OR to do an activity over and over again.
• There are two types of endurance – cardiovascular and muscular. http://www.indoorairinc.com/sweating.jpg
Fitness
Muscular endurance would be tested by an exercise like push-ups.
Cardiovascular endurance would be tested by activities like jogging.
http://sprenzy.com/~chuck/2007/09-17/perfect-pushup2.jpg http://www.alloutfitness.com/wp-content/plugins/hot-linked-image-cacher/upload/stumptowngirl.files.wordpress.com/2007/09/homer_running.jpg
LOW HIGH
Push-ups 1 -------2-------3--------4-------5
Curl-ups 1 -------2-------3--------4-------5
Pull-ups 1 -------2-------3--------4-------5
Body 1 -------2-------3--------4-------5 Composition Flexed 1 -------2-------3--------4-------5 Arm Hang Pacer 1 -------2-------3--------4-------5
Mile Walk/Run 1 -------2-------3--------4-------5
•Use the scale on your paper to rate your level of fitness. THIS IS YOUR OPINION!!•Circle a FIVE if you feel you are very fit in that area.Circle a ONE if you feel you are NOT fit in that are.
Mr. Muscle
Triceps
Biceps
ObliqueAbdominus
Quadriceps
Gastrocnemius(calf muscle)Tibialis
(shin)
Hamstring(back of thigh)
Rectus Abdominus
Pectoral
Deltoid
Mr. Muscle (front)
Biceps
ObliqueAbdominus
Quadriceps
Gastrocnemius(calf muscle)
Tibialis(shin muscle)
Rectus Abdominus
Pectoral
Deltoid
I will reach my goal by _____________________________________________________________________________________________________________________________
Why is Cardio-Respiratory endurance important for you?________________________________________________________________________________________________________________________________________________________________________________________________
Identify some activities for muscular strength & endurance.________________________________________________________________________________________________________________________________________________________________________________________________
The FITT Principle
• Frequency – 2-3 times a week
• Intensity – Body weight• Time –
– Multiple sets of 6-10 repetitions – As many reps as you can do. – The total number of reps should be greater
than your goal.
• Type – Muscular strength
FITNESS AND CONDITIONING QUESTIONSFITNESS AND CONDITIONING QUESTIONS
1. What is the definition of physical fitness?
2. Why are “spaced” intense resistance training sessions necessary to produce optimal results?
(In other words, why is it good to take a day or two off between workouts?)
3.
a. Explain the principle of overload.
b. Explain the principle of specificity.
4. A student can only perform 1 pull-up. Is this a test of muscular strength or muscular endurance? Explain why this is your answer.
5. What are three benefits of muscular fitness?
Benefits• Increases muscle size• Increases speed/reaction time• Increases bone density• Speeds up metabolism (burn fat faster)• Strengthens connective tissue (tendons and
ligaments)• Increases blood flow to muscles
Benefits• Increases blood flow to muscles• Increases oxygen flow to muscles• Speeds recovery from other exercises• Improves posture• Reduces muscle fatigue• Improves confidence and self-image• Improves posture
Overload Principle• You get stronger by increasing the workload or
the resistance each time you work out. – That means each time you work out you add more
sets and reps OR you use more weight.
• This OVERLOADS the muscles, and the body adjusts by getting stronger.
• Specificity – Any exercise you do needs to be SPECIFIC to the area you are trying to improve.– For example, you don’t do sit-ups or the mile run to
increase your score on the push-up test.
I will reach my goal by _______________________________________________________________________________________________________________________________________________
Why is flexibility important for you?________________________________________________________________________________________________________________________________________________________________________________________________________________________
How can you improve or maintain a healthy level of flexibility?________________________________________________________________________________________________________________________________________________________________________________________________________________________
The end of the 9 weeks.
(Think about different stretches we have done and the FITT principle we have learned.)
(Look at the list of benefits and pick some that are important to you. MAKE SURE TO EXPLAIN WHY.)
Healthy Fitness ZonesGirls
Age
Sit-Up
Push-Ups Sit &
ReachMile Pacer BMI
Shoulder Stretch
10 ≥ 12 ≥ 7 9 9:30-12:30 21 + 19.5 – 14.1
Touching fingertips
behindthe back.
11 ≥ 15 ≥ 7 10 9:00-12:00 23 + 20.4 – 14.5
12 ≥ 18 ≥ 7 10 9:00-12:00 27 + 21.2 – 14.9
13 ≥ 18 ≥ 7 10 9:00-11:30 29 + 22.0 – 15.4
14 ≥ 18 ≥ 7 10 8:30-11:00 31 + 22.8 – 15.9
15 ≥ 18 ≥ 7 12 8:00-10:30 37 + 23.5 – 16.4
16 ≥ 18 ≥ 7 12 8:00-10:00 42 + 24.1 – 16.9
Healthy Fitness Zones Boys
Age
Sit-Ups
Push-Ups Mile Pacer
Sit & Reach
BMI
Shoulder Stretch
10 ≥ 12 ≥ 7 11:30-9:30 36 + 8 18.9 – 14.3
Touching
fingers
behind the
back.
11 ≥ 15 ≥ 8 11:00-8:30 42 + 8 19.7 – 14.6
12 ≥ 18 ≥ 10 10:30-8:00 48 + 8 20.5 – 15.1
13 ≥ 21 ≥ 12 10:00-7:30 54 + 8 21.3 – 15.5
14 ≥ 24 ≥ 14 9:30-7:00 60 + 8 22.1 – 16.1
15 ≥ 24 ≥ 16 9:00-7:00 66 + 8 22.9 – 16.6
16 ≥ 24 ≥ 18 8:30-7:00 71 + 8 23.7 – 17.2
Endomorphic Body Type:• Soft body • Underdeveloped muscles
– May also have large muscles without much definition
• Round body shape• Over-developed digestive
system • Often gain weight around
waist & chest
Mesomorphic Body Type:• hard, muscular body • often mature early • “V” shaped body for guys• “hour glass” body for girls• thick skin • upright posture • usually considered to be
“natural” athletes
Ectomorphic Body Type:• thin • flat chest • delicate build • young appearance (baby
faced)• tall • Small, but well-defined
muscles• stoop-shouldered • difficulty gaining weight• good at endurance activities
Body Composition – A ratio that compares theweight of the fat in your body to the weight of your muscles, bones, and organs. • Body composition is written as a percentage
– For girls, a normal range is 17-25%– For guys, a normal range is 10-18%
Body Type Female Male
Athlete <17% <10%
Lean 17-22% 10-15%
Normal 22-25% 15-18%
Above Average 25-29% 18-20%
Overfat 29-35% 20-25%
Obese 35+% 25+%