Foundations of Fitness Wellness Workbook

1. Foundations of FitnessWellness Workbook Weeks 7-11

2. Week 7 Vocabulary • BMI-Body Mass Index. Ratio of body fat to muscle tissue. • Body Fat-The percent of lean muscle tissue versus fat on the body. • Calorie Expenditure-The total number of calories that a person uses in activities during one day.

3. The percent of lean muscle tissue versus fat on the body. • BMI • Body Fat • Calorie Expenditure [Default] [MC Any] [MC All]

4. BMI Ranks • Underweight= BMI < 5th percentile • Normal= BMI from 5th-85th percentile • At Risk= BMI from 85th-95th percentile • Overweight= BMI > 95th percentile What is your BMI?

5. BMI • Using the following website, enter your height and weight to calculate your BMI • http://www.nhlbisupport.com/bmi/ • Plot your score on the graph • A tip to remember: if you workout at a high intensity five or more times a week (weight lifting and cardio training), your BMI may not be accurate due to the above normal muscle mass development you may have compared to the average person.

6. Depending on the type of exercise and physical activity that you take part in determines the number of calories utilized by your body, therefore, affecting your body weight and composition. Look at the worksheet, Active Mind Active Body and compare the calories per minute for each activity. Which activity burns the most calories? Which one burns the least? Why? Exercise and Calorie Expenditure

7. Exercise and Calorie Expenditure • Complete the Active Mind Active Body Worksheet

8. Ectomorph Mesomorph Endomorph Your body type is an inherited trait. 70% of your physical appearance is inherited Therefore, 30% can be improved through exercise and your diet Body Types

9. Ectomorph • Thin/lean • Tall • Lightly Muscled • Small Built • Low Muscle Mass • Low-Average Body Fat • About 5% of the population

10. Famous Ectomorphs • Lisa Kudrow • Kate Moss • Brad Pitt • Seth Green • Jim Carey

11. Mesomorph • Muscular Body/gains muscle easily • Athletic Build/Medium Bone size • Hourglass shape-female • Rectangular shape-male • Low-Average Body Fat

12. Famous Mesomorphs • Arnold Schwarzenegger • Bruce Willis • Sylvester Stallone • Most Mr. Universe Winners

13. Endomorph • Round Shape • Soft Body • Muscles Underdeveloped • Weight loss is difficult • Gains muscle easily

14. Famous Endomorphs • Jack Black • John Goodman • Roseanne Barr

15. Jack Black is an example of a mesomorph • True • False

16. Combinations of Body Types • Ecto-mesomorph • Endo-mesomorph

17. Ecto-Mesomorph • Beyonce

18. Endo-Mesomorph • Vin Diesel

19. Week 8 Vocabulary • Atrophy-Reduction in size, or wasting away of a body part, organ, tissue, or cell.

20. Week 8 Vocabulary • Hypertrophy-Muscle enlargement due to the thickening of each existing muscle fiber.

21. Week 8 Vocabulary • Power-Work performed per unit of time. A combination of strength and speed.

22. Strength-The amount of muscular force that can be exerted. • Set-A group of repetitions of an exercise movement done consecutively, w/o rest, until a given number or momentary exhaustion is reached • Repetition-An individual completed exercise movement. Repetitions are usually done in multiples.

23. Free Weights vs. Weight Machines

24. Advantages Disadvantages What are they? Complete Reteaching Activity 9-4 Free Weights vs. Weight Machines

25. Advantages of Free Weights • Cost • Space • Variety • Athletic Power and Coordination • Motivation

26. Advantages of Weight Machines • Safety • Technique/Balance • Time • Beginning Lifter

27. All the following are advantages to machine weighs except • Safety • Variety • Time [Default] [MC Any] [MC All]

28. Week 9 Vocabulary • Extension-A movement which moves the two ends of a jointed body part away from each other, as in strengthening of the arm. • Flexion-A movement which moves the two ends of a jointed body part closer to each other, as in bending the arm.

29. A movement which moves the two ends of a jointed body part away from each other is extension • True • False

30. Week 9 Vocabulary • Pronation-Assuming a face-down position. Of the hand, turning the palm backward or downward.

31. Week 9 Vocabulary • Supination-Assuming a horizontal position facing upward. In the case of the hand, it means turning the palm to face forward.

32. Week 9 Vocabulary • Abduction-Movement away from the center or midline of the body.

33. Week 9 Vocabulary • Adduction-Movement towards the center or midline of the body.

34. Movement away from the center or midline of the body. • Supination • Pronation • Abduction • Adduction [Default] [MC Any] [MC All]

35. Front View Deltiods Pectoralis Major Biceps Rectus Abdominus External Obliques Quadriceps Adductors Tibialis Anterior Back View Trapezius Triceps Latissimus Dorsi Abductors Gluteus Maximus Hamstrings Gastrocnemius Major Muscle Worksheet

36. Week 10 Vocabulary • Short Term Goal-A goal that can be achieved fairly easily and in a short period of time • Long Term Goal-A goal that may take months or years to achieve.

37. Setting Fitness Goals • In developing an effective fitness program, the following guidelines will help you design a plan that will enable you to stick with your fitness commitment. • Make a contract with yourself to show you’re committed to improving your fitness. • Make a list of SHORT and LONG TERM goals that are simple, specific, and realistic. • Make a schedule of your fitness activities that fit in with your other obligations and responsibilities. • Be PATIENT: begin slowly and progress gradually. • Enjoy it. Make it a social experience by participating with others in a variety of activities that you like doing.

38. Setting Fitness Goals

39. Setting Fitness Goals

40. Frequency of Exercise for Varying Fitness Levels

41. Intensity of Exercise for Varrying Fitness Levels

42. Exercise Time Based on Fitness Levels

43. Components of a Complete Workout

44. So…Get Moving!!!