Goals of the Presentation • I hope to accomplish the following things today: • 1. Lesson Plan - Personal Fitness Plan • 2. Share resources • 3. Opportunity to share ideas • 4. Walk away with one idea that you can use.
Resources Used: • . Harvard Medical Family Health Guide • Lifetime Health-Holt • Physical Best Activity Guide-NASPHE • Fitness Gram/Activity Gram-Cooper Institute
Websites Used • Final Reflection Rubric • Irubric: Physical Fitness Plan Rubric • Teacherweb.com • Scribd.com
Special Thanks • Travis Clark • Brittney Dutton • Michelle Bell
Albuquerque Journal Monday, October 26, 2009 Youngest Americans supersized By Diane Stafford
“If researchers are correct that people in their 20s today the so-called Generation X-are heavier and less physically active then people in that the group five to 10 years ago, that would make them Generation XL wouldn’t it?” Bob Molinaro
Health Experts agree that today’s youths sit in front of TV and computer screens too much and eat too much junk food.
Brainstorm • Physical Benefits • Mental Benefits • Social Benefits
Stronger Heart & Stronger lungs allowing more blood and oxygen to circulate around the body • Good ratio of muscle mass to fat mass • Cholesterol levels are kept within a healthy range
Stronger bones & muscles • Lower blood pressure • Protection against cancer • Protection against diabetes
Reduces appetite • Metabolic rate increased • More calories are burned because of an increase in muscle mass
What is a fitness plan? • A fitness plan is an excellent tool that helps you manage your fitness and nutritional goals based on your needs and interests.
Why do I need to build a fitness plan? • An effective tool to define strengths & weakness • Learning to design, implement, and track a fitness plan is a lifetime skill that helps to improve your health & fitness. • A fitness plan is individualized and custom fit to apply to your own lifestyle challenges.
What are the benefits of building a fitness plan? • A fitness plan is a great motivational tool. • It is motivational to have a written plan that tells you what you need to do. • A fitness plan is a way to track fitness progress made.
What do you need to know to build a fitness plan? • Individual strengths and weaknesses • How to set goals • The five fitness components • Basic Training principles • FITT Formula and how to use it
Determining Strengths & Weaknesses • 1. Personal Assessment fittogether.org • Health Fitness Standards • Muscular Endurance-curl ups • Muscular Strength- push ups • Cardio respiratory- mile run • Body Composition- BMI
Goals • Build upon goal setting skills learned earlier in the semester. • “I will run the mile in under eight minutes by the end of the semester to improve my cardio respiratory fitness. “
Do you know the five fitness components?
Five Fitness Components • Muscular Strength • Cardio Respiratory Endurance • Muscular Endurance • Flexibility • Body Composition
Five Fitness Components • Cardio Respiratory Endurance-the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all your body’s cell while you are being physically active. • Muscular Strength- the amount of force that a muscle can apply in a given contraction
Fitness Components • Muscular Endurance is the ability of the muscles to keep working (contract) over a period of time. • Flexibility is the ability of the joints to move through their full range of motion • Body Composition I the ratio of lean body tissue (muscle & bone) to body tissue.
Do you know the basic fitness principles?
Basic Fitness Principles 1. Overload Principle 2. Progression Principle 3. Specificity Principle 4. Regularity Principle 5. Individuality Principle
Overload Principle • States that a body system must perform at a level beyond normal to adapt & improve physiological function & fitness. • A person must exercise at intensity greater then the body is accustomed to & this in turn will develop a stronger & healthier heart capable of doing more work with less effort.
Overload Principle • You can increase the overload by manipulating the: • frequency, intensity, or duration time) of an activity.
Progression Principle • A person should gradually increase the level of exercise by manipulation the frequency, intensity, time, or a combination of all three exercise components. • Progression refers to how a person should overload.
Progression Principle • If the overload is applied too soon the body does not have the time to adapt & the benefits may be delayed or an injury may occur.
Specificity Principle • States that explicit activity targeting a particular body system must be performed to bring about fitness changes in that area. • Example: You must perform aerobic activities that stress cardio respiratory system if you want to improve aerobic fitness.
Regularity Principle • Is based on the old adage, “Use it or lose it.” • We lose any fitness gains attained through physical activity if we do not continue to be active.
Regularity Principle • Recognize that the body needs limited time between bouts of exercise. • Too little recovery time= injury • Too much recovery time= can lead to detraining or loss of acquired benefits of physcial activity and fitness.
Recommended time of recovery by the American College of Sports Medicine: • Strength & Endurance Improvement- Three alternate days per week of activity • Flexibility Improvement- Daily activity best/ 3-5 days minimally
American College of Sports Medicine Recommendations • Aerobic Improvement Minimum frequency= 3 days per week Optimal frequency= 5 to 7 days per week
Principle of Individuality • Takes into account that each person : • begins at a different level of fitness • has personal goals & objectives for physical activity & fitness • has different genetic potential for change
FITT Guideline • The FITT guidelines provide the recipe for safely applying the previously described principles safely. • Overload Principle • Progression Principle • Specificity Principle • Regularity Principle • Individuality Principle
FITT Formula • F= frequency (how often) • I= intensity (how hard) • T = time (how long) • T= type (what kind)
Cardio Respiratory Endurance • Frequency=Activity must take place 3-5 times per week • Intensity= target heart rate zone • The lower the intensity rate the longer the activity must be done to gain health benefits • Time= Activity must last 20-60 minutes in • Type= any activity that keeps heart rate within your target heart rate. • Note: Teens should have 60 minutes of activity.
Muscular Strength • Frequency=Three alternate days per week • Intensity= 8x12 reps and 1-3 sets • Time= work should last between 30-60 minutes • Type= Anaerobic activities such as push ups, sit ups weight lifting • To Build Strength=lift heavier weights fewer reps(3-8) • To Build Endurance=lift lighter weights more reps(8-15)
Flexibility • Frequency=Best to stretch daily, but minimally 3-5 times per week • Intensity= hold stretch for 15-30 seconds 3-5 reps • Time= Stretch for 15-30 minutes • Type= Flexibility can be apart of your warm up and cool down
What are the steps in building a fitness plan?
Each Work Out should have: • Warm up • Activity (Follow FITT formula) • Cool Down
Warm up A low intensity activity done before full effort. Stretching should precede by 5 to 10 minutes of cardio respiratory warm-up activity