Fitness Project CriteriaFitness Project Criteria

This sheet will guide your work on This sheet will guide your work on the fitness project. the fitness project.

My Fitness ResultsHealth Related Fitness Component

Assessment Name

Assessment result

Fitness Result

Cardio Respiratory

3 minute step test

85 BPM Excellent

Muscular StrengthMuscular EnduranceFlexibilityBody Composition

Smart Goals Cardiorespiratory Endurance:

Muscular Strength or Endurance:

Flexibility: Flexibility: Scenario: Kim would like to improve her flexibility. She can currently reach to 3 inches on the sit and reach Scenario: Kim would like to improve her flexibility. She can currently reach to 3 inches on the sit and reach

assessment. assessment. Write a SMART Goal for Kim to improve her flexibility. Write a SMART Goal for Kim to improve her flexibility. By improving Kim’s flexibility, she will be able to score a 5 on the Sit and Reach Assessment. I will

complete this goal by June 1st 2012.

• These goals must be These goals must be SMARTSMART::

• SSpecificpecific

• MMeasurableeasurable

• AAttainablettainable

• RRelevantelevant

• TTime orientedime oriented

FITT Principle Chart- Describes how to apply the principles of overload and progression

Section 3Frequency Intensity Time Type

Warm up Before work-out

50%Max. heart rate

5-15 min. aerobic

Flexibility Daily Slight tension

20 seconds each stretch

Cardio Respiratory

3 times a week (minimum)

60-85%MHR 20 minutes aerobic

Muscular Endurance

2 Times a week

Fatigue muscle

2sets12Reps

Anaerobic

Or Muscular Strength

4 times week Fatigue muscle

4 sets10 Reps

Anaerobic

Cool Down After work out

50%Max. heart rate

10-15 min. aerobic

Section 4Warm Up and Section 8 Cool Down

For my warm up and cool down, I will jog before and after my workout for about 10 to 15 minutes.

Benefits of warm up Benefits cool down

Section 5: STRETCHING ROUTINE-Benefits are

Upper body stretch: include a description and picture

Mid body stretch: include a description and picture

Low body stretch: include a description and picture

Section:6 Cardio Respiratory Endurance:

Health Benefits:

Maximum Heart Rate: Show your work.

Target Heart Rate Zone: Show your work

Section 7 Resistance Training:

Benefits:Training Chart:

Muscle Exercise Description Equipment

Conclusion: (Answer the 7 questions in complete sentences)1. Five health related components are:2.Assessment tool to measure each are:3. Health related components of fitness are focused on when developing an individual plan so one can improve by incorporating training principles of……..overload and progression4. What is most important and why….5. What is least important and why….

6. The fitness plan will help me physically/mentally/and socially …one example of each. (refer to notes)7. Which one is most important and why

Work Cited page: Library/ Resources for classes/health folder/easybib.com/Spark people

• Works Cited• "Reference Guide to Aerobic Exercise." SparkPeople. N.p.,

n.d. Web. 05 Dec. 2012.• "Reference Guide to Cooling Down." SparkPeople. N.p.,

n.d. Web. 05 Dec. 2012.• "Reference Guide to Strength Training." SparkPeople.

N.p., n.d. Web. 05 Dec. 2012.• "Reference Guide to Stretching." SparkPeople. N.p., n.d.

Web. 05 Dec. 2012.• "Reference Guide to Warming Up." SparkPeople. N.p., n.d.

Web. 05 Dec. 2012.• Go to easybib- easybib.com/

Practice quiz in 5 minutes

BE SURE TO KNOW:- THE HEALTH RELATED COMPONENTS

OF FITNESS- THE FITT PRINCIPLE- THE PRINCIPLES OF SPECIFICITY,

OVERLOAD, & PROGRESSION – Look over your notes/warm-ups/worksheets– Study with a classmate

Practice Quiz

1. What does FITT stand for?2. Describe the principle of

Specificity.3. Describe the Overload

Principle.4. What are the five health related

components of fitness?5. Name one way to assess cardio-

respiratory endurance. 6. Holding a stretch for 20 seconds

or longer will help you to improve ________.

7. What type of exercise should a person perform if she wants to improve her muscular strength or muscular endurance?

8. What is the formula to find your Maximum Heart Rate?

9. Identify ways to help prevent diabetes.

SWITCH PAPERS

1. Frequency, Intensity, Time & Type.

2. The specific physical activity chosen to improve a health related component of fitness (example- anaerobic exercises help you to improve muscular endurance)

3. Increasing the amount resistance the body is accustomed to in order to achieve fitness

4. Muscular Strength, Muscular Endurance, Cardio-Respiratory Endurance , Flexibility, & Body Composition.

5. 3 Minute Step Test or Mile Run6. Flexibility7. Anaerobic Exercise8. 220-Age= Maximum Heart Rate

(MHR)9. Exercise and eat right=great diet.

Short Answer=Smart Goal for Jim. His score Short Answer=Smart Goal for Jim. His score

on step test was 115bpm. It put him in on step test was 115bpm. It put him in

needs improvement category. In space needs improvement category. In space

provided, write a smart goal to improve his provided, write a smart goal to improve his

cardiorespiratory endurance. cardiorespiratory endurance.

By improving his cardio-endurance Jim will By improving his cardio-endurance Jim will

score lower than 110 bpm on step test by score lower than 110 bpm on step test by

June 2013.June 2013.

Max heart rate formula for a 30 year old, Max heart rate formula for a 30 year old,

warm up rate and target heart rate range.warm up rate and target heart rate range.

Fitness Test ….how did you do?

• Use a pencil

• Fill in your name, block, and Student ID

• If you are unsure of an answer, bubble in “D” (IDK)

(CFA)-Study your open notebook quiz

QUESTIONS???Open Note book Quiz