Upload
others
View
2
Download
0
Embed Size (px)
Citation preview
The Introduction
Introduction
Every 40 seconds in the United States, someone dies from cardiovascular disease. Obesity rates are at the highest level ever. 84% of adult Virginians do not exercise at least 3 times per week. Research suggest that creating a plan for fitness that includes goals for improvement, self-evaluation of fitness levels, and a variety of activities leads to improved personal health and fitness.
The Assignment
Your
Assignment
• Create a Fitness Plan that will lead to healthy levels of fitness.
• A effective plan includes the following: – Based on the five components of health-
related fitness
– A self-assessment of all fitness in all five areas of health-related fitness.
– A set of goals for improvement in each area of fitness.
– A plan for activity to be completed that will help you reach those goals.
– Utilizes the FITT Principle, the principles of overload, progression, and specificity.
– Includes a plan for warming up
and cooling down.
– A plan for re-assessing your
levels of fitness throughout
your plan.
Task #1: Defining
Fitness
Task #1: Defining
Fitness
• Identify and define the Five
components of Health-related
fitness.
• Use the following links to
research your answer:
– Arlington Schools define fitness
– Fitness Vocabulary Flashcards.
– KidsHealth: Keeping Fit and
Having Fun
– Rewards and Benefits of
Exercise
Task #2:
Measuring
Fitness
Task #2:
Measuring Fitness
• Create a record of your most
recent fitness scores. See your
HPE teachers if you need help
with your scores.
• See below sites for more
information about the fitness
test.
– How Fit are You?
– FitnessGram basics
– Valuable information about
fitness testing.
– Measuring Aerobic Capacity
– Measuring Endurance,
Strength, & Flexibility
Measuring Body
Composition
Task #2 Body Composition
• About Body Composition
• Measuring Body Composition:
Compare your Skin Caliper
readings by figuring you BMI:
Calculating BMI
• Use you Body Composition
Assessment to analyze to your
present level of health.
• Learn more about what is a
healthy BMI for Kids and Teens:
– CDC: BMI for Kids and Teens
Your Fitness
Score History
Task #2: Accessing
Your Fitness Scores
• Look your fitness scores from previous
years at Focused Fitness
• Find login for WELNET on lower left hand
side of screen.
• Enter login information as a student
– Username: student ID number
– Password: students last name
• Click on ‘Fitness’
• Scroll to bottom to see your scores while
in WJCC Schools.
• of page.
Task #3:
Setting
Fitness Goals
Task #3: Setting Fitness
Goals
• Develop a set of short-term and long-
term goals for each area of fitness.
Timelines are an excellent way to
show how your goals progress.
• Use the following sites for information
on setting realistic fitness goals:
– Setting Fitness Goals
– Rule of 10 for setting fitness goals
– Steps for setting goals.
– 5 Facts about Setting Goals.
Task #4:
Building a
Program
Task #4: Building a
Program
• Use the following websites to get some basic background information about fitness ideas and programs:– Let’s Move: 5 Simple Steps to
Success
– KidsHealth: Food and fitness.
– Get Active
– CDC Guidelines for Activity
– Weight Lifting for Teens
– Hottest Fitness Trends for Teens
– LiveStrong: Teen Training Programs
Task 5: Getting Started
Task #5: Getting
Started
• Teen Nutrition & Fitness Center
• Fitness Plans for Teens
• Starting a Fitness Program
Task #5: Getting
Warmed Up
Task #5:Getting
Warmed Up
• Exercise Warm Up and Cool Down
• What is Dynamic Stretching?
• Dynamic Stretching 101
• Awesome Warm Up Routine
• Before You Run: The Dynamic Warm-Up | ACTIVE
• New approach to warming up
• 10 Minute Warm-Up for Any Workout
• Cool Down: Sample Static Stretching
Routine for End of your Workout
Task # 5:
Activity Choices
Task #5: Activity and
Exercise Choices
• How about Core Fitness?
• Core Exercises
• Core Exercises with Fitness Ball
• Weight Training Basics
• Weight Training: Improving your
muscular fitness
• Strength Training Exercises
• Focus on Flexibility
• 4 Elements of Rounded Routine
• Finding Time for Activity
Task #5:
More Activity Choices
Task #5: Activity and
Exercise Choices• What is Pilates?
• Killer Abs
• Getting Fit Outdoors
• What is Interval Training?
• Tips for Interval Training
• How to stretch your muscles?
• 5 Heart Rate Zones
• Zumba™
• Rating Exergames
• Burning Calories using Exergaming
Task # 5: More
Activity Choices
Task #5: Activity and
Exercise Choices
• What is CrossFit™?
• CrossFit™ sample workouts
• CrossFit™ Exercise Demos
• CrossFit: How it works
• How to do a Perfect Squat
• 11 Intense tabata-exercises
• What is a TABATA and how do I use it?
• What is Suspension Training?
• Best Fitness Apps
• Obstacle Course Training
• Let’s Get Dirty: 9 Training Tips for Your
First Obstacle Race
Task #6: Parts of a
Workout
• Three Parts of a Workout
• Anatomy of a Workout
• 100 Body Weight Workouts
• Body Weight Workout Cards
• 7 Minute Workout
Task #6: Parts of a Workout
Task #7: Using the
FITT Principle
Task #7: Using the FITT
Principle
• The FITT Principle is an
excellent way to plan your
activity schedule. It allows you
to make clear what schedules
should look like. Use the below
website to help you better
understand how to use the
Principle.
– Defining the FITT Principle
– Using FITT Principle in planning
a program. Principles of
Training
Task #8: Principles of
Training
Principles of training defined
In class slideshow:
Principles of Training
ITF Info on Training
Principles
Principles of Training
Task #9: Completing Your Plan
Task 9: Complete your
plan.• Use the information you have
learned from your research to
complete a 2 week plan:
– Work for at least five days a week
for two weeks.
– Make sure the activities you chose
will help you meet your goals.
– The log should list specifically what
you will be doing each day and use
the FITT Principle.
– Add details of exactly what
exercises you will be doing, how
many or how long you will do
them, how much you will do if lifting
weights, etc…
– Includes activities that address all
five areas of Health-related fitness.
The Evaluation
The Evaluation
Category 4 3 2 1
Internet Use
Successfully uses
suggested internet
links to find
information and
navigates within
these sites easily
without assistance.
Usually able to use
suggested internet
links to find
information and
navigates within
these sites easily
without assistance.
Occasionally able to
use suggested
internet links to find
information and
navigates within
these sites easily
without assistance.
Needs assistance or
supervision to use
suggested internet
links and/or to
navigate within these
sites.
Organization
Information is very
organized with well-
constructed pages
and detail on each
part of the plan.
Information is
organized with well-
constructed.
Information is
organized, but some
parts are not well-
constructed.
The information
appears to be
disorganized.
Assessment
and Fitness
Goals
Fitness goals are
clearly based on
results of self-
assessment with
realistic goals set for
future improvement.
Fitness goals are
based on self-
assessment with
some goals for
improvement.
Fitness goals are set
for future
improvement.
Fitness goals are not
a part of the plan.
Weekly
Plans
Plan is well-planned
giving attention to
using the FITT
Principle and the rule
of 10.
Plan is planned and
uses the FITT
Principle.
Plan is planned but
does not apply FITT
Principle or use of
the rule of 10.
Plan is not planned
well and does not
address the FITT
Principle or the rule
of 10.
Resources
Uses at least 12
websites in
researching for plan.
Uses at least 10
websites in
researching for plan.
Uses at least 8
websites in
researching for plan.
Uses at least 6
websites in
researching for plan.
Back to Beginning
Write IT Down!
• Due Dates:• A Day – December 19, 2016
• B Day – December 20, 2016