Personal Fitness “When I pick up the weights, the kind on my shoulders are lifted as well” -Unknown
Bell Ringer How many muscles do you have in your body? What is the most used muscle in the body? List as many muscles with their ACTUAL name as you can.
Answers • Number of muscles: • Varies, most estimates are between 640-850. • These are bilateral muscles, meaning that there are identical pairs of muscles on each side of the body. • Ex: Biceps/triceps on each arm • Most used muscle: • Heart- hardest working!!
Working Out- FITT Principle • FITT Principle • Frequency • How often? • Intensity • How hard are you working? • Type • What kind of exercise? • Time • How long? • How does this apply to cardiovascular exercise? • How does this apply to weight training?
Intensity Levels • Level 1- • Media/Seat • Level 2- • Daily Activity • Level 3- • Base • Level 4- • Heart Health • Level 5- • Max • Level 1- • Very easy, sit/talk • Level 2- • Easy, no sweating • Level 3- • Slightly uncomfortable, sweating • Level 4- • Moderately hard, sweating, can talk but don’t want to • Level 5- • Very, very hard, sweating profusely, can’t talk, hard breathing
Intensity Activity- Stations • Station 1- Level 1 • Sit, write down 3 activities for each intensity level (1-5) • Station 2- Level 2 • Leisurely walk laps and talk with your friends • Station 3- Level 3 • Jog laps and talk with your friends • Station 4- Level 4 • Jump rope quickly. See how many you can do in a short period of time • Station 5- Level 5 • ‘2 Man Tag’ and ‘Tic-Tac-Go’
Intensity Levels….. • How did each station make you feel? • Which was the easiest? • Which was the hardest? • How long do you think you could do each activity? (1-5) • Which was your favorite activity to complete? • Why? • What was the purpose of completing these activities?
Bell Ringer • What does FITT stand for? • How many levels of intensity are there? • Name at least one activity for each level of intensity. • Why is it important to know what intensity level at which you are performing? • What is a goal? • How should goals be set?
Your job…. • Move your desks into squares • 4 people per group • Complete the front page of your packet individually • Once finished, discuss your answers with the rest of your group
Your next job… • Choose activities that you enjoy participating in (on the second page of your packet) • Discuss your choices with the rest of your group
Goal Setting- SMART Goals • Very important in achieving your fitness goals • SMART Goals • Specific • Measurable • Attainable • Realistic • Time-Based • How does goal setting apply to achieving high levels of physical fitness??? • Do you currently set goals??? • Do you think that goal setting is important??? • What is a short term goal? • What is a long term goal?
Using page 3 of your packet, create one short term goal. Discuss your goal with the rest of your group…
Using page 4 of your packet, create one long term goal. Discuss your goal with the rest of your group…
Body Parts • Biceps • Triceps • Forearms • Chest • Quadriceps • Glutes • Gastrocnemius (Calves) • Neck • Abdominals • Back • Your job is to move around the room to each of the stations. At each station, you must come up with 2 exercises that work each muscle listed.
Create your own • Move from station to station and create 2 movements or exercises for each body part. • Self help- move your body parts around to see when the muscle flexes or extends • 10 body parts = 20 diff movements or exercises • Don’t use the same exercise twice • All students need to have 20 exercises written down by the end of class
Bell Ringer… • Answer the following questions on your own sheet of paper…..
Lifting Weights • Creates muscle tears • Through flexion and extension • Need adequate rest! • 24 hours • Muscles need to repair themselves • Have a plan • Write it down, stick to it!
Goal Sheets • Individual goals- (short/long term) diet/lifting/cardio/sleep/stretching /stress /self esteem/sports • Short term-1 week • Long term 3 months • Ex. Weight, muscle appearance, food habits, etc.