BELL WORK

BELL WORK

Do you have any fitness goals and if so what are they? What are you currently doing to achieve those goals?

REVIEW

What are the four measures of fitness?HEART AND LUNG ENDURANCEMUSCLE STRENGTH AND ENDURANCEFLEXIBILITYBODY COMPOSITION

What are the 3 ways we talked about to determine body composition?Hydrostatic, skin fold, and bmi

REVIEW

How many calories do you need to burn to lose 1 lb?-3500

How do you lose weight?Burn more calories than you consume!

PHYSICAL ACTIVITY AND FITNESS

SETTING FITNESS GOALS

OBJECTIVES

identify factors to consider when choosing activities and exercises.

explain the parts of the FITT principle.

develop warm-up and cool-down techniques for preventing injuries.

IDENTIFYING FITNESS GOALS

Your goals should include strategies that will help you improve and maintain all three sides of your health triangle

CHOOSING ACTIVITIES AND EXERCISES

Personal tastes and the specific equipment requirements of an activity are factors to consider when choosing activities and exercises.

CREATING A SCHEDULE

Questions to consider when developing a scheduleWhat do you want to accomplish by working out?How many days will you work out?How long will you work out for?Will your workouts conflict with anything?What exercises do you want to do?What equipment will you need and do you have access to it?

CREATING A SCHEDULE

USE THE FITT PRINCIPLE TO HELP BUILD YOUR SCHEDULE.FITT PRINCIPLEF- FREQUENCY- how often do you work different muscle groups

I- INTENSITY- how hard you work different muscle groups

T- TIME- a measure of how long you spend per session

T- TYPE- the type of activity you choose to do.

CREATING A SCHEDULE

Once you have answered those questions you need to put your plan in writing. You want to keep a exercise log of what you are doing to track your progress.

MONITORING YOUR HEART RATE

During exercise, there are two heart rate measures to take. They are resting heart rate and target heart rate.

RESTING HEART RATE

resting heart rate The number of times your heart beats per minute when you are relaxing

TARGET HEART RATE

target heart rate The range of numbers between which your heart and lungs receive the most benefit

FINDING YOUR TARGET HEART RATE

SUBTRACT YOUR AGE FROM 220MULTIPLY THE RESULTING NUMBER BY 0.6 AND AGAIN BY 0.9THE RANGE OF NUMBERS BETWEEN THE TWO PRODUCTS REPRESENTS YOUR TARGET HEART RATE.EXAMPLE220-13=207207*0.6=124207* 0.9= 186

TARGET HEART RANGE FOR 13 YEAR OLD

124-186

TARGET HEART RATE

What do those numbers mean?124-186 means for your age your heart is working at 60%-90% capacity.Example if you were working out and you checked your heart rate and you were at 130 that tells me either you are not working hard enough or the exercise is to easy. By monitoring your heart rate you can maximize your workouts.

WARMING UP AND COOLING DOWN

Every exercise should begin with a warm-up and end with a cool-down.warm-up A period of low to moderate exercise to prepare your body for more vigorous activity

cool-down A period of low to moderate exercise to prepare your body to end a workout session

WARM UP

SHOULD LAST AROUND TEN MINUTESSHOULD INCLUDE LIGHT AEROBIC EXERCISE TO GET THE BLOOD FLOWINGSHOULD BE FINISHED WITH DYNAMIC STRETCHING.

DYNAMIC STRETCHING

COOL DOWN

COOL DOWNSSHOULD LAST TEN MINUTESSHOULD INCLUDE STATIC STRETCHINGNEED TO COOL DOWN TO RETURN BLOOD CIRCULATION AND BODY TEMPERTURE TO NORMAL

STATIC STRETCHING

QUESTIONS TO ANSWER IN JOURNAL 5 PTS

1. What is the F.I.T.T. principle?2. Define resting heart rate?3. Define target heart rate?4. A warm up should include what?5. Calculate your target heart rate?