Ms. Kelly
6th Grade Health
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In your own words, what is physical activity?
Why (or why not) do you consider it
important to exercise?
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Being physically active and ready to handle
day-to-day living
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Having enough energy to last throughout
the day
To maintain a healthful weight
Having your body in good shape
Keeping heart, lungs, bones, joints, and
muscles healthy and strong
Being able to move with ease
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Improve physical, mental/emotional, and
social health
Reduces risk of disease
Increases blood flow to the brain to help
you do better in school
Improve your self-concept
More opportunities to make friends
Helps you deal with stress
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Makes life more
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FUN!
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In 20 years, I will be…
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Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body Composition
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Helps strengthen your cardiovascular
system and improve blood flow
Refers to how well the heart and lungs get
oxygen to the body during exercise and
how well it can recover
Fitness Test?
◦ Mile Run
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Other Examples?
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Ability of muscles to lift, pull, kick, and
throw
The most work your muscles can do at any
given time
More weight, Less repetitions
Fitness Test?
◦ Push Ups
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Other Examples?
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Ability to use your muscles for a long
period of time without getting tired
Less weight, more repetitions
Fitness Test?
◦ Sit Ups
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Other Examples?
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Ability to bend and move easily and without
pain
Fitness Test?
◦ Sit-and-Reach
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Other Examples?
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Refers to the percent of fat your body
contains compared to lean muscle mass
It’s important to follow a healthy diet and
get plenty of exercise to minimize the
amount of fat on your body.
 VARIETY is key!!!
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Borrow ONE marker from the bin, walk
around the room to the large sheets of paper
with the different health-related components
of fitness on them
Write 1thing people can do to work on each
specific health-related component
Do NOT write the same activity that another
student has already written on that sheet
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You’re putting together an exercise program
for yourself…
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How often will you work out each week?
How do you know how hard to work out?
How long will each session be?
What kinds of exercise will you engage in?
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A set of general guidelines that help you set
up a fitness plan
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How often you workout each week:
Cardiovascular Endurance:3-5x/wk
Muscular Strength/Endurance: 2-4x/wk
Flexibility: Daily
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How hard you work at the activity each
session
Cardiovascular Endurance: Moderate to
Vigorous (60%-85% of Maximum Heart Rate)
Muscular Strength/Endurance: Varied
exercises, 8-15 reps, 1-3 sets
Flexibility: Increase to slight “pulling”
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Maximum Heart Rate (MHR) = 220- Your Age
◦ MHR => 220-12 = 208
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THR = [(MHR x 60%) – (MHR x 85%)]
◦ THR => [(208 x .60) – (208 x .85)]
◦ THR =>
124
177
So what does
this mean???
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The duration of each workout
Cardiovascular Endurance: 20-60min.
Muscular Strength/Endurance: 30-60min.
Flexibility: 10-15 seconds per stretch
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The kind of activities you select
Cardiovascular Endurance: Aerobic activities
that keep heart rate (HR) in target zone
Muscular Strength/Endurance: Vary resistance
and body weight exercises
Flexibility: Vary stretches through full range
of motion
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“I want to be able to do at least one pull up in
a month from now.”
Cardiovascular
Endurance
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Muscular
Strength
Muscular
Endurance
Flexibility
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Allows your skin to breathe and stay cool
Provides comfort and allows you to move
freely
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Athletic shoes that fit comfortably, tie, and
offer support to your feet
Wear helmets and pads (when appropriate)
Use a mouth-guard (when appropriate)
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Offers protection from falls
Holes or ruts can lead to ankle and knee
injury
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Engage in activities and movements that
stretch you muscles and let your heart rate
rise slowly
Helps to prevent injury and muscles tears
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THR: the level at which your heart and lungs
receive the most benefit from a workout
~ 60-85% of your maximum heart rate (MHR)
~125-175 BPM (heartbeats per minute)
WAYS TO CHECK YOUR HEART RATE
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Hot, humid days…
◦ Shorten your workout
◦ Exercise during the
cooler parts of the day
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Cold days…
◦ Wear layers!
◦ Protect ears and hands
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Lose fluids through perspiration
WATER IS YOUR FRIEND!!
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Exercise may cause discomfort…
…this is NORMAL
 IF discomfort turns to pain, stop/slow down!
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See doctor if pain doesn’t go away
There is a difference!!
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Slowly wind down your activity
Allows HR to return back to normal gradually
End workout with stretching
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Increase the intensity of your workouts
Switch up the type of workout
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Describe what you are seeing?
What does this chart tell you?
What is it showing to you and anyone else
that looks at it?
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If you could go anywhere in the world, where
would you go and why??
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If you had to describe yourself as a color,
which would you choose, why?