Anatomy, Physiology, Anatomy, Physiology, & My Fitness Plan& My Fitness Plan

By: Student #1, Student #2, & Student #3By: Student #1, Student #2, & Student #3

(Michelle Day)(Michelle Day)

Our Goals Our Goals

To learn the muscles and bones that To learn the muscles and bones that make up our bodies.make up our bodies.

To learn how about how our bodies use To learn how about how our bodies use energy when we exercise.energy when we exercise.

To create fitness plans for our group To create fitness plans for our group members based on what we like to do.members based on what we like to do.

How We Approached Our How We Approached Our GoalsGoals

We approached this project as if we were We approached this project as if we were fitness professionals, such as a personal fitness professionals, such as a personal trainer or a physical education teacher.trainer or a physical education teacher.

We choose this because many people We choose this because many people are not active enough and are gaining are not active enough and are gaining more and more weight.more and more weight.

What We DidWhat We Did

We worked together to gather information We worked together to gather information on muscles and bones.on muscles and bones.

We researched on our bodies energy We researched on our bodies energy systems.systems.

We used the Internet as our main We used the Internet as our main resource.resource.

We talked about what kinds of sports we We talked about what kinds of sports we liked to do.liked to do.

Our Muscles and BonesOur Muscles and Bones

• The human body has 206 bonesThe human body has 206 bones

• The human skeleton has 6 The human skeleton has 6

functionsfunctions

• To protect organs such the To protect organs such the

brain, heart, and lungsbrain, heart, and lungs

• To support the body and its To support the body and its

organsorgans

• To allow our bodies to moveTo allow our bodies to move

• Allows blood cell productionAllows blood cell production

• Storage center for calciumStorage center for calcium

• Center for some hormoneCenter for some hormone

storagestorage

Our Muscles and BonesOur Muscles and Bones

Our bodies have around 600Our bodies have around 600

muscles.muscles.• Muscles have 4 functionsMuscles have 4 functions

• MovementMovement• ProtectionProtection• Helps with supporting the bodyHelps with supporting the body• Produces body heatProduces body heat

Energy Systems & Energy Systems & Physiology Physiology

ATP stands for Adenosine Triphosphate.ATP stands for Adenosine Triphosphate. ATP is stored in our muscles, blood glucose, and fats.ATP is stored in our muscles, blood glucose, and fats. There are three ways that our bodies use energy or There are three ways that our bodies use energy or

ATP.ATP. The Anaerobic Energy System (ATP-CP)The Anaerobic Energy System (ATP-CP) The Anaerobic Lactate System (Glycolytic)The Anaerobic Lactate System (Glycolytic) The Aerobic Energy SystemThe Aerobic Energy System

Energy SystemsEnergy Systems

The Anaerobic Energy Systems The Anaerobic Energy Systems Creatine Phosphate (CP) Creatine Phosphate (CP)

CP is stored in the muscles. When CP is broken down, it CP is stored in the muscles. When CP is broken down, it makes ATP.makes ATP.

CP Anaerobic Energy System is used when exercises last CP Anaerobic Energy System is used when exercises last less than 8 seconds.less than 8 seconds.

GlycolyticGlycolytic Glycogen that is stored in the body is used for energy.Glycogen that is stored in the body is used for energy. Is used with exercises that last from 10 seconds to 4 Is used with exercises that last from 10 seconds to 4

minutes.minutes.

Energy SystemsEnergy Systems

The Aerobic Energy SystemThe Aerobic Energy System ATP used comes from our body fatsATP used comes from our body fats Used in exercises that lasts over 4 minutes.Used in exercises that lasts over 4 minutes.

All sports use all three energy systems- but in different All sports use all three energy systems- but in different proportions.proportions.

Fitness GuidelinesFitness Guidelines

We found physical activity guidelines We found physical activity guidelines from the American College of Sports from the American College of Sports Medicine.Medicine. Perform 30 minutes of cardio at a moderate Perform 30 minutes of cardio at a moderate

intensity five days a week, ORintensity five days a week, OR Perform 20 minutes of cardio at a vigorous Perform 20 minutes of cardio at a vigorous

intensity three days a week, ANDintensity three days a week, AND Complete 8 to10 strength training activities 2 Complete 8 to10 strength training activities 2

days week, at 8 to 12 reps. days week, at 8 to 12 reps.

Student #1’s Fitness PlanStudent #1’s Fitness Plan

Enjoys playing volleyball, which is a higher Enjoys playing volleyball, which is a higher intensity sport, and mainly uses the ATP-CP intensity sport, and mainly uses the ATP-CP Energy System.Energy System.

Will play volleyball three days a week for 20-30 Will play volleyball three days a week for 20-30 minutes.minutes.

Will do lunges, calf raises, crunches, push-ups, Will do lunges, calf raises, crunches, push-ups, trunk lifts, squats, and shoulder shrugs for the trunk lifts, squats, and shoulder shrugs for the days of strength trainingdays of strength training

Student #1’s ExamplesStudent #1’s Examples

Volleyball RallyVolleyball Rally http://www.youtube.com/watch?v=3dzi32lO6http://www.youtube.com/watch?v=3dzi32lO6

GcGc

LungesLunges http://www.youtube.com/watch?v=dJ95qwNhttp://www.youtube.com/watch?v=dJ95qwN

aD78aD78

SquatsSquats http://www.youtube.com/watch?v=EUWykoYhttp://www.youtube.com/watch?v=EUWykoY

eARYeARY

Student #2’s Fitness PlanStudent #2’s Fitness Plan

Enjoys running long distances, which is a lower Enjoys running long distances, which is a lower intensity sport, and mainly uses the aerobic intensity sport, and mainly uses the aerobic energy system.energy system.

Will run five days a week at the minimum of 30 Will run five days a week at the minimum of 30 minutes a day.minutes a day.

Will do military presses, bench presses, lat pull Will do military presses, bench presses, lat pull downs, biceps curls, back squats, seated leg downs, biceps curls, back squats, seated leg curls, crunches, calf raises 2 days a weekcurls, crunches, calf raises 2 days a week

Student #2’s ExamplesStudent #2’s Examples

Distance RunningDistance Running http://www.youtube.com/watch?v=P4Tsx1tahttp://www.youtube.com/watch?v=P4Tsx1ta

TigTig

Bench PressBench Press http://www.youtube.com/watch?v=RMwXpXhttp://www.youtube.com/watch?v=RMwXpX

B_R5kB_R5k

Lat Pull-DownsLat Pull-Downs http://www.youtube.com/watch?v=UMC48Bhttp://www.youtube.com/watch?v=UMC48B

O-GQEO-GQE

Student #3’s Fitness PlanStudent #3’s Fitness Plan

Enjoys swimming the 200m freestyle, this Enjoys swimming the 200m freestyle, this activity uses the Anaerobic Glycolytic Energy activity uses the Anaerobic Glycolytic Energy System.System.

Will swim three days week for 20 -30 minutes.Will swim three days week for 20 -30 minutes. Will do assisted pull-ups, assisted dips, leg Will do assisted pull-ups, assisted dips, leg

presses, leg curls, crunches with a stability presses, leg curls, crunches with a stability ball, bench press, and calf raises two days a ball, bench press, and calf raises two days a week.week.

Student #3’s ExamplesStudent #3’s Examples

200m Freestyle200m Freestyle http://www.youtube.com/watch?v=LQQ8Dfmhttp://www.youtube.com/watch?v=LQQ8Dfm

PoH0PoH0

Crunches with a Stability BallCrunches with a Stability Ball http://www.youtube.com/watch?v=uv-vE1Hj3http://www.youtube.com/watch?v=uv-vE1Hj3

mImI

Assisted Pull UpsAssisted Pull Ups http://www.youtube.com/watch?v=90kFHEL-http://www.youtube.com/watch?v=90kFHEL-

nMcnMc

Works Cited Works Cited

http://www.brianmac.co.uk/energy.htmhttp://www.brianmac.co.uk/energy.htm http://www.exrx.net/ExInfo/EnergyGraphs.htmlhttp://www.exrx.net/ExInfo/EnergyGraphs.html http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLAThttp://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLAT

E=/CM/HTMLDisplay.cfm&CONTENTID=7764E=/CM/HTMLDisplay.cfm&CONTENTID=7764

http://www.drstandley.com/bodysystems_muscular.shtmlhttp://www.drstandley.com/bodysystems_muscular.shtml http://www.hkeducationcenter.com/courses/OEC_Previews/hf-ft101ue_prhttp://www.hkeducationcenter.com/courses/OEC_Previews/hf-ft101ue_pr

eview/u3_s5.cfmeview/u3_s5.cfm

http://http://www.youtube.com/watch?vwww.youtube.com/watch?v=3dzi32lO6Gc=3dzi32lO6Gc http://www.youtube.com/watch?v=dJ95qwNaD78http://www.youtube.com/watch?v=dJ95qwNaD78 http://www.youtube.com/watch?v=EUWykoYeARY http://www.youtube.com/watch?v=EUWykoYeARY http://www.youtube.com/watch?v=P4Tsx1taTig http://www.youtube.com/watch?v=P4Tsx1taTig http://www.youtube.com/watch?v=RMwXpXB_R5k http://www.youtube.com/watch?v=RMwXpXB_R5k http://www.youtube.com/watch?v=UMC48BO-GQE http://www.youtube.com/watch?v=UMC48BO-GQE http://www.youtube.com/watch?v=LQQ8DfmPoH0 http://www.youtube.com/watch?v=LQQ8DfmPoH0 http://www.youtube.com/watch?v=uv-vE1Hj3mI http://www.youtube.com/watch?v=uv-vE1Hj3mI http://www.youtube.com/watch?v=90kFHEL-nMc http://www.youtube.com/watch?v=90kFHEL-nMc