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Improving Fitness

Improving Fitness. Ms. Anne Wenstrom Mr. Jeff Simonson 8 th Grade Lesson. What is fitness? (Fitness Terminology, 2002). Definition: Good health or physical condition especially as a result of exercise. Fitness Components (Fitness Terminology, 2002).

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Improving Fitness

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  1. Improving Fitness Ms. Anne Wenstrom Mr. Jeff Simonson 8th Grade Lesson

  2. What is fitness? (Fitness Terminology, 2002). • Definition: Good health or physical condition especially as a result of exercise.

  3. Fitness Components (Fitness Terminology, 2002). • Five fitness components to consider when designing a fitness plan: • Cardiovascular Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

  4. What is Cardiovascular Endurance? (Fitness Terminology, 2002). • Definition: The ability of your heart to pump blood to muscles during exercise that is done for an extended period of time. • Benefits: Improves cardiovascular and respiratory systems, decreases resting heart rate, maintains caloric balance, decreases stress, and lowers blood pressure. • Examples: Running, biking, swimming, rollerblading, aerobic class, and basketball.

  5. How do you improve your Cardiovascular Endurance? • Recommendations from the Surgeon General’s Report (Surgeon General’s Report, online). • 30-60 minutes of exercise • 5+ days each week • Within your Target Heart Range

  6. Do you know how to find your heart rate?

  7. How Can You Find Heart Rate During Exercise? • Find your Carotid Artery on the side of your neck. • Feel the beats/pulses • Count the number of beats for 6 seconds. • Multiply that number by 10. • What does that number mean to you?

  8. How do you find your target heart rate?

  9. Target Heart Rate (THR) (American College of Sports Medicine, 2002). • 220 – your age = Maximum Heart Rate (MHR) • Your Target Heart Rate Range is between 60% and 80% of your MHR. • Formula: (MHR x .6) and (MHR x .8) • Your goal is to exercise in your THR in order to improve your cardiovascular fitness.

  10. What is Muscular Strength? (Fitness Terminology, 2002) • Muscular Strength is the maximum force that can be generated by a muscle. • The most common way of improving muscular strength is through weightlifting. • Getting to the weight room 2 or 3 times a week will improve your muscular strength.

  11. Muscular Strength (cont.) • An important factor of weightlifting for muscular strength… High weight + Low reps = Gain in muscular strength • Benefits: Strong muscle fibers and tendons, increase metabolism, maintain good posture, reduce fatigue, prevent injuries, prevent back problems.

  12. What is Muscular Endurance? (Fitness Terminology, 2002). • Muscular Endurance is being able to use the muscles for a long period of time. • A common way of improving muscular endurance is also to weight lift. • Much like muscular strength, getting to the weight room 2 or 3 times a week will improve your muscular endurance.

  13. Muscular Endurance (cont.) • An important factor of weightlifting for muscular endurance… Low weights + High reps = Gain in muscular endurance • Benefits: increases metabolism, maintains good posture, maintains muscle tone, reduces fatigue, prevents injury, prevents back problems.

  14. What is Flexibility? (Fitness Terminology 2002). • Definition: The joints ability to move through a range of motion. • A common way to improve flexibility is to stretch. • Stretching is usually done as a warm-up and cool down activity to prevent injury.

  15. Flexibility (cont.) • What are the benefits of flexibility? • Increases range of motion, reduces risk of injury, prevents and reduces muscle soreness, improves athletic performance, improves body awareness, and improves circulation.

  16. What is Body Composition? (Fitness Terminology, 2002). • Definition: The amount of muscle, bone, and fat in the body. • Body Composition is mainly affected by cardiovascular endurance, muscular strength, and muscular endurance.

  17. Why be Physically Fit? (Centers for Disease Control and Prevention, 2002) • Nearly half of American youths aged 12-21 years are not vigorously active on a regular basis. • About 14 percent of young people report no recent physical activity. Inactivity is more common among females (14%) than males (7%) and among black females (21%) than white females (12%). • Only 19 percent of all high school students are physically active for 20 minutes or more, five days a week, in physical education classes.

  18. Statistics from the CDC (cont.) • Participation in all types of physical activity declines strikingly as age or grade in school increases. • Daily enrollment in physical education classes dropped from 42 percent to 25 percent among high school students between 1991 and 1995.

  19. Summary of Improving Fitness • What are the five fitness components? • What are 3 benefits of Cardiovascular Endurance? • How do you find your Target Heart Rate? • What the difference between Muscular Strength and Muscular Endurance?

  20. THE END

  21. Works Cited: • Centers for Disease Control and Prevention. (2002). [Online]. Available: www.cdc.gov • Fitness Terminology. (2002). [Online]. Available: www.farmington.k12.mn.us/fms/pe/outlines/8fitterms/8fitterms.html • Surgeon General’s Report. (2002). [Online]. Available: www.surgeongeneral.gov • American College of Sports Medicine. (2002). [Online]. Available: http://www.acsm.org/pdf/Calculate.pdf

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