Terrific Tuesday
Always be a first-rate version of yourself, instead
of a second-rate version of somebody else. – Judy
Garland
Review
• Physical activity has many benefits to physical health,
mental/emotional health, and social health.
• Physical activities can be purposeful (exercise) or not
(activities of daily living).
• There are 5 Elements of Physical Fitness…
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Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
• Fitness can be improved through exercise: both aerobic
and anaerobic.
Objectives
Students Should Be Able To…
• Set realistic fitness goals.
• Identify the basic principles of a physical
activity program.
• Identify and apply the CDC recommendations
for physical activity.
CDC Guidelines
• Children and Adolescents (6-17 y.o.)
– 60 minutes (1 hour) or more of physical activity each day
– Aerobic – including moderate-intensity or vigorous-intensity (be
sure to include vigorous-intensity at least 3 days/week)
– Muscle Strengthening at least 3 days/week
• Adults (18-64 y.o.)
– 2 hours and 30 minutes (150 minutes) of moderate-intensity
aerobic activity each week and muscle-strengthening activities on
2 or more days a week that work all major muscle groups
Or
– 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic
activity each week and muscle-strengthening activities on 2 or
more days a week that work all major muscle groups
Getting Started
Choosing Activities
Some Considerations:
• Cost (gym memberships, equipment, etc…)
• Where You Live (access to trails/sidewalks, climate,
flat/hilly land, etc…)
• Your Level of Health (hypertension, asthma, obesity,
etc…)
• Time and Place (build program into your daily routine)
• Personal Safety (ex. If you run long distances, aim to
avoid unsafe areas or running in the dark.)
• Comprehensive Planning (select activities that address
all 5 areas of health-related fitness)
Cross Training
Engaging in a variety of physical activities to
strengthen different muscle groups is known as
cross-training.
Jumping rope, swimming, jogging, and cycling are
good cross-training activities for athletes.
Cross-training will help prevent boredom and
burnout.
Cross-training can also be done in the gym setting.
Try mixing classes such as kickboxing, Zumba, group
lift, group swim, and spinning.
Basics of a Physical Activity
Program
Stage I
• Warm-Up: An activity that prepares the muscles for
work.
Stage II
• Workout: The part of an exercise program when
the activity is performed at its highest peak.
Stage III
• Cool-Down: An activity that prepares the muscles
to return to a resting state and stretching.
Three Principles of an Effective Fitness
Program
• Overload
Working the body harder than it is normally worked.
Achieved by increasing repetitions or doing more sets.
• Progression
The gradual increase in overload necessary to achieve higher
levels of fitness.
• Specificity
Particular exercises and activities improve particular areas of
health-related fitness.
Ex. Resistance training builds muscular strength and
endurance, while aerobic activity improves cardiorespiratory
endurance.
The FITT Principle
To be effective, a workout needs to follow the
FITT principle.
FITT stands for…
• Frequency
• Intensity
• Time (or duration)
• Type (of activity)
Frequency
• How often you do the activity each week.
• Workouts should be scheduled 3 to 4 times each
week, with only 1 or 2 days at most between sessions.
• Frequency depends partly on your fitness goals and
type of activity you are doing – as well as on your
schedule and possibly even the weather.
• Exercising more than 3 times each week for 6 months
should help get you physically fit.
• To maintain your fitness level, continue your program
at least 3 times each week.
Intensity
• How hard you work at the activity per session
• Working your muscles and cardiorespiratory
system at an intensity that allows you to reach
overload will help you improve your fitness level.
• It’s important to begin slowly in order to build
endurance.
• For weight training, start with lighter weights and
build to heavier weights.
• For aerobics, work toward your target heart range
(THR).
Time (duration)
• How much time you devote to a workout session
• Slowly build up the amount of time you spend
doing aerobic exercises.
• The goal in aerobics is to work within your target
heart range for 20 to 30 minutes.
• When weight training, do the exercises slowly,
taking at least 2 seconds to lower a weight. Rest for
1 or 2 minutes between sets. Also, vary the
exercises to strengthen your muscles in full range of
motion (ROM).
Type
• Which activities you select
• To get the maximum health benefits from your
workout routine, devote 75% to 80% of your
workout time to aerobic activity and 20% to 25%
to anaerobic activity.
• Choose activities you enjoy, or you may find it
difficult to complete your workouts or reach your
goals.
Creating a Personal Fitness
Plan
In order to create a successful and effective personal
fitness plan, it is important to follow the FITT
principle.
If your workout becomes boring try:
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Varying your routine (use cross-training)
Working out with a friend
Listening to music while working out
Taking a break to give your body time to recharge
Homework
Homework: List at least 5 physical activities in
which you have participated during the past
week. Classify each activity as aerobic,
anaerobic, or other and explain your choice.
Activity
Aerobic or
Anaerobic
Why?