FitnessBy: Matthew Fleming

9th Grade Health or Physical Education Class

The Dimensions of Fitness

1. Aerobic Capacity (Cardio-vascular/respiratory capacity)

2. Body Composition (Ratio of body fat to lean body mass)

3. Muscle Strength4. Muscle Endurance5. Muscle Flexibility

Aerobic Capacity

highest amount of oxygen consumed during maximal exercise in activities that use the large muscle groups in the legs or arms and legs combined.

http://www.plu.edu/~chasega/terms.html

Oxygen Only Please!

Body Composition

The amount of fat in the body compared to the amount of lean mass

http://www.functional-fitness-facts.com/5-components-of-physical-fitness.html

Muscle Strength

The amount of force a muscle or group of muscles can exert against a heavy resistance

http://www.functional-fitness-facts.com/5-components-of-physical-fitness.html

Muscle Endurance

The ability for a muscle or group of muscles to repeat a movement many times or hold a position for an extended length of time

http://www.functional-fitness-facts.com/5-components-of-physical-fitness.html

Muscle Flexibility

The degree at which a single muscle can lengthen

http://www.functional-fitness-facts.com/5-components-of-physical-fitness.html

How to incorporate all The Dimesions of Fitness into our class?

The answer is CrossFit› Crossfit incorporates all 5 dimensions plus

more

What is CrossFit?

“The Sport of Fitness”

A core Strength and Conditioning Program› developed to

enhance an individual’s competency at all physical tasks (Training Guide)

Ten Physical Focuses

Cardiovascular Respiratory

endurance Stamina Strength Flexibility Power

Speed Coordination Agility Balance Accuracy

What You do in CrossFit?

Consistently Varied Functional Movements High intensity

Using m

ovements

we do everyday,

just like th

e

cavemen

Check out these links

All Ages

Kids CrossFit Teen CrossFit CrossFit Light Regular Hopefully in the Future Physical

Education Classes and School Teams

The WOD

“Workout Of The Day”1. warm-up2. a skill development3. the high-intensity WOD4. period of individual or group stretching

Randomness

“constantly varied, high intensity, functional movement”

What other program can go almost 3 years without doing the same workout twice

Another new WOD today! YAY!

The Basic Movements

Airsquat Front squat Over the head squat Deadlift sumo-deadlift to

high pull Shoulder press Push press Push jerk Medicine ball clean

Split Jerk

The Form is everything

Use your hips!!!!

Don’t Be That Guy

WOD Types

1. For Time2. AMRAP3. Every Minute On The Minute

What’s Your

Excuse?

WOD Examples

Warmup:Burgener WarmupShoulder Mobility

Strength: Find 1RM on Clean & Jerk

WOD:10 Minute AMRAP:5 Ring Pushups20 Double Unders

Cool Down:400M Walk and Foam Roll

Lifting something

from ground to over

your head

That looks like all the

concepts in one workout

Steps to doing CrossFit

1st Step:› Find an Affiliate (CrossFit Gym)

2nd Step:› Set up your On Ramp Coarse

3rd Step:› Complete 4 On Ramp Coarses

4th and Last Step:› Go CrossFit in group classes

Resources

http://www.functional-fitness-facts.com/5-components-of-physical-fitness.html

http://www.plu.edu/~chasega/terms.html

http://library.crossfit.com/free/pdf/CFJ_Seminars_TrainingGuide_REV122011.pdf

http://crossfitwaco.com/blog2/wp-content/uploads/2009/10/9-Movements.pdf

http://www.crossfit.com/cf-seminars/CertRefs/CFD_L1_ParticipantHandbook_Revised_02.pdf