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10/1/12

10/1/12. TOC: Physical/Fitness Vocab Warm-Up: What do you do to keep yourself physically fit?. Vocabulary BINGO. 10/2/12. TOC: Elements of Exercise Warm-up: When you are physically active what does it normally involve? Be specific. How does it start? How does it end. Physical Health.

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10/1/12

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  1. 10/1/12 TOC: Physical/Fitness Vocab Warm-Up: What do you do to keep yourself physically fit?

  2. Vocabulary BINGO

  3. 10/2/12 TOC: Elements of Exercise • Warm-up: When you are physically active what does it normally involve? Be specific. How does it start? How does it end.

  4. Physical Health Benefits of Physical Activity: • Keeping healthy weight • Improving strength and flexibility • Higher energy level • Decrease risk of disease • Stronger bones • Better coordination, sleep, performance of heart and lungs Mental Health Social Health • Enhance self confidence • Sharpen mental alertness • Reduce stress • Relaxed attitude • More enjoyment of free time • Meet new people • Share common goals with • Others. • Increase ability to interact and cooperate with others • Opportunities to use talents to help others.

  5. Elements of a Good Work-out • A good workout consists of 20-30 minutes of moderate-to-vigorous physical activity. • What is Moderate? Examples of moderate physical activity are walking at about 3 miles per hour, biking on flat ground, or dancing. • What is Vigorous? Ex: jogging and running, in-line skating, tennis, or calisthenics such as push-ups and jumping jacks performed with intense effort.

  6. Beginning & End Warm-Up Cool-down Work out at a slower pace for about 5-10 minutes. Follow with 5 minutes of stretching. Remember WATER is key!! • Should take about 10 minutes and consist of easy aerobic exercise. • When your body warms up, blood flows into your muscles so they are more flexible. • Do a few light stretches after you have warmed up. Avoid bouncing or jerking. Why are these important?

  7. Create your own Workout! • You are going to create a workout that is specific to your interest. Ex: If you like sports make a sports specific workout. • Assignment must be creative and descriptive. • Think about if you were a Personal Trainer and your workout was to be done by a person with no fitness experience. Materials: white paper Markers Color Pencils Crayons Your Creativity!!

  8. 10/3/12 TOC: Calculating Target HR • Warm-up: How do you know if you are working out hard? What do you use to rate the intensity of your workout?

  9. The F.I.T.T. Formula • Frequency = How often you exercise. Example: Bike at least 3 days a week. • Intensity = How hard you exercise. Example: Biking while on the hardest gear • Time = How long you exercise. Example: Biking for 20 minutes. • Type = Type of activities you choose. Example: Biking. • Reversibility = What happens if you don’t do it?Example: Lose muscle

  10. Activity: Read the list of activities and print “F” for frequency, “I” for intensity, “T” for time, “Ty” for type, or “R” for reversibility. A. Push-ups, 3 days per week _______ B. Push-ups, lift entire body off floor. _______ C. Jog at maximum heart rate. _______ D. Walk every other day. _______ E. Don’t take time to stretch and can’t touch your Toes anymore. _______ F. Lift weights, three days per week. _______ G. Lazy all summer and get tired easily when playing in your soccer game. _______ H. Swimming laps for 20 minutes. _______ I. Going for a bike ride. _______

  11. CALCULATING YOUR TARGET HEART RATE • This formula is used to calculate target heart rate (THR) during exercise to get the maximum aerobic benefit from your workout: • Start with the number 220 and subtract your age = _______ • Multiply the number from line 1 by 65% = ______ Multiply the number from line 1 by 85% = ______ • These two numbers give you the range you should be working in. • You should check your pulse during exercise and maintain a number between 65% & 85% (the results from lines 2 & 3), this is your target heart range. • Working in this range will give you the maximum aerobic benefit. Working above this range is dangerous. Your exercise becomes anaerobic and you are not getting the benefits intended.

  12. Finish: Create your own Workout! • You are going to create a workout that is specific to your interest. Ex: If you like sports make a sports specific workout. • Assignment must be creative and descriptive. • Think about if you were a Personal Trainer and your workout was to be done by a person with no fitness experience. Materials: white paper Markers Color Pencils Crayons Your Creativity!!

  13. 10/5/12 • Fitness Day! • Finding THR. • Outside activity

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