TODAY 9/19
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http://www.cbsnews.com/video/watch/?id=6069484n
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Thoughts????
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Quote of the Day
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Elements of Physical Fitness
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Target Heart Rate Calculation and Worksheet
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Safety Presentation group meetings (Decide visual component)
TURN IN:
1. 2-3 Sentence reflection on Obesity Video
2. THR Calculation & Worksheet
3. Report of what your group will be doing for the visual component of
your presentation.
Class Results:
Elements of Fitness
How would you describe what it means to be
physically fit?
http://www.wordle.net/create
Elements of Fitness
Health Related Fitness
Skill Related Fitness
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Cardiorespiratory Endurance
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Agility
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Muscular Strength
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Balance
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Muscular Endurance
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Power
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Flexibility
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Speed
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Body Composition
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Coordination
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Reaction Time
Categories of Fitness:
Aerobic Exercise- Activity requires oxygen
- Lower intensity, longer
- Activities greater than 2 minutes
- Ex. Walking or running for 20-30 min.
Anaerobic Exercise- Activity does not require
oxygen
- High intensity, short duration
- Up to 10 seconds of activity
- Ex. Weight training, sprinting
Resistance Exercise
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Isometric Exercise – Muscle tension improved muscle strength
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Little to no movement of body part
***Lets try a Straight Arm Plank***
Resistance Exercise
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Isotonic Exercise- Combines muscle contraction and extension
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Repeated movement
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Ex. push-ups, pull-ups, sit-ups
***Lets try 5 Push-ups***
Resistance Exercise
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Isokinetic Exercise- Resistance is moved through an entire range of
motion (ROM) at a certain speed. The machine will then vary it's
resistance against us to maintain that speed.
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Controlled speed
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Ex. Specialized Machine exercises
Flexibility
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Ability to move a body part through a full range of motion (ROM)
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Poor Flexibility = Muscle Imbalances
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TYPES:
Static – Passively holding muscle at point of tension for a minimum of 20 seconds.
http://www.youtube.com/watch?v=l0uwEPzVsqk
Dynamic – Use force and momentum to move joint through full ROM.
http://www.youtube.com/watch?v=v1q4l1bkKY4&feature=related
PNF (proprioceptive neuromuscular facilitation)- Potential for the most flexibility
gains
http://www.youtube.com/watch?v=4GWlJMSAlu4
Ballistic – Forced beyond normal range, bounce into position; not considered useful
and can lead to injury..
http://www.youtube.com/watch?v=ep3Q1gzH8AQ
Cardiovascular Fitness
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As heart rate increases, more oxygen is sent to muscles for energy
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Heart strengthened over time = more efficiency
Increases lungs capacity to hold air
AVERAGE RESTING HEART RATES
AGE
BEATS PER MINUTE
(BPM)
Infants – 1 year old
100 - 160
Children 1 – 10 years old
60 - 140
Children 10+, Adults
60 - 100
Athletes
40 - 60
Cardiovascular Fitness
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FITNESS TARGET HEART RATE ZONES
Exercise Level
Benefits
Intensity (% of Max HR)
Light Exercise
Heart Maintenance
50% - 60%
(Beginners, Older Adults)
Weight Loss
Burn Fat & Calories
60% - 70%
Aerobic
Increase Stamina &
Endurance
70% - 80%
Conditioning
Fitness Conditioning,
80% - 90%
Muscle Building, Athletic
Training
Athletic- Elite
Athletic Training,
Endurance
90% - 100%
Agility:
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The ability to change and control the direction and position of the
body while maintaining a constant, rapid motion.
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Ex. Changing directions to hit a tennis ball.
Balance:
The ability to control or stabilize the body
when a person is standing still or moving.
- Ex. Gymnasts
Coordination
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The ability to use the senses together with
body parts during movement.
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Ex. Dribbling a basketball, while moving
forward.
Speed:
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The ability to move
your body or parts of
your body swiftly.
Ex. A tennis player
moving forward to get
to a drop shot.
Reaction Time:
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The ability to reach or respond
quickly to what you hear, see, or
feel.
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Ex. an athlete quickly coming off
the blocks early in a swimming or
track relay.
Power:
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The ability to move the body parts swiftly while
applying the maximum force of the muscles.
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Combination of both speed and muscular strength.
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Ex. volleyball players jump to hit the ball