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Fitness

Fitness. By: Matthew Fleming 9 th Grade Health or Physical Education Class. The Dimensions of Fitness. Aerobic Capacity (Cardio-vascular/respiratory capacity) Body Composition (Ratio of body fat to lean body mass) Muscle Strength Muscle Endurance Muscle Flexibility. Aerobic Capacity.

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Fitness

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  1. Fitness By: Matthew Fleming 9th Grade Health or Physical Education Class

  2. The Dimensions of Fitness • Aerobic Capacity (Cardio-vascular/respiratory capacity) • Body Composition (Ratio of body fat to lean body mass) • Muscle Strength • Muscle Endurance • Muscle Flexibility

  3. 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!

  4. 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

  5. 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

  6. 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

  7. Muscle Flexibility • The degree at which a single muscle can lengthen • http://www.functional-fitness-facts.com/5-components-of-physical-fitness.html

  8. How to incorporate all The Dimesions of Fitness into our class? • The answer is CrossFit • Crossfit incorporates all 5 dimensions plus more

  9. 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)

  10. Ten Physical Focuses • Cardiovascular • Respiratory endurance • Stamina • Strength • Flexibility • Power • Speed • Coordination • Agility • Balance • Accuracy

  11. What You do in CrossFit? • Consistently Varied • Functional Movements • High intensity Using movements we do everyday, just like the cavemen Check out these links

  12. All Ages • Kids CrossFit • Teen CrossFit • CrossFit Light • Regular • Hopefully in the Future Physical Education Classes and School Teams

  13. The WOD • “Workout Of The Day” • warm-up • a skill development • the high-intensity WOD • period of individual or group stretching

  14. 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!

  15. 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

  16. The Form is everything • Use your hips!!!! Don’t Be That Guy

  17. WOD Types • For Time • AMRAP • Every Minute On The Minute What’s Your Excuse?

  18. 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

  19. Steps to doing CrossFit • 1st Step: • Find an Affiliate (CrossFit Gym) • 2nd Step: • Set up your On Ramp Coarse

  20. 3rd Step: • Complete 4 On Ramp Coarses • 4th and Last Step: • Go CrossFit in group classes

  21. 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

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