FITNESS
HEALTH 9
COMPREHEND CONCEPTS RELATED TO HEALTH PROMOTION (FITNESS) …
TO ENHANCE HEALTH
STANDARD 1
ANALYZE THE INFLUENCE OF MEDIA AND TECHNOLOGY ON HEALTH
BEHAVIORS (FITNESS)
STANDARD 2
DEMONSTRATE ABILITY TO USE GOAL SETTING SKILLS TO ENHANCE
HEALTH
STANDARD 6
DEMONSTRATE ABILITY TO PRACTICE HEALTH ENHANCING BEHAVIORS
(FITNESS) AND AVOID HEALTH RELATED RISKS
STANDARD 7
Lesson Objectives and Goals
Fitness Careers
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Name a job or career in Fitness …
Fitness Careers
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Personal Training
Athletic Trainer
Physical Therapy
Fitness Careers
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Gym Assistant
Wellness Coordinator
Health Club Manager
Where are job opportunities?
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Professional sports teams
College athletic teams
Private Clubs, health and fitness companies
In hospitals
Yoga studios
Clients homes
Media
Can you name a fitness site to reference fitness information from?
Television
Magazines
Twitter
Video
Television
FITNESS MAGAZINES
Media
Twitter
Twitter
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@MensFitness
@HealthTips
@Fit_Motivator
@muscle_fitness
@FLEX_Magazine
FITNESS VIDEO WORKOUTS
Variety … Personal Fitness
ATHLETICS
Sport Specific
Sport Specific (Volleyball)
COMPONENTS OF FITNESS
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
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Muscular strength is defined as
the ability of a muscle group to
develop maximal contractile
force against a resistance in a
single contraction.
Muscular endurance is the ability
of a muscle group to exert
submaximal force for extended
periods.
Muscular Strength
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What would be an example of an exercise
performing muscular strength?
Name a sport that requires muscular strength …
MUSCULAR STRENGTH
Bench Press
Muscular Strength
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Exercises like push-ups, squats, and pull-ups will be
difficult enough to build muscle. General rule of
thumb for strength is 3 sets of 5 to 8 repetitions is
good for building strength. Once you can do this
without stopping, you can add weight to your
regimen. The more weight you add, the more
strength will increase.
MUSCULAR ENDURANCE
Push Ups /Sit Ups
NFL Combine
FLEXIBILITY
Ability to move a body part through a full range of
motion.
OSU Stretching Drills
Components of Fitness
Flexibility
Flexibility
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Stretching for flexibility.
Flexibility means being
able to move your joints
and muscles through
their full range of
motion.
Ohio State Football Team Stretch
Basic Components of Fitness
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Body CompositionRatio of body fat to
lean tissue, including
muscle, bone, water
and connective tissue.
Hydrostatic Weighing (Underwater)
This is a process that requires being fully lowered into a water-filled tank for
approx. 10 secs having expired all of the air out of your lungs
This technique is regarded as the ‘Gold standard’ way to measure body
composition…
Hydrostatic Weighing
Body Composition (Skinfold Calipers)
The main sites
measured are
the abdomen,
back of the
arm, thigh, hip
and back of
the shoulder.
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Skinfold Calipers
A handheld method that is actually one
of the more reliable techniques. The
practitioner uses hand held calipers that
open and close to gently pinch fat tissue
directly under the skin.
SKINFOLD CALIPERS
Body Composition
BIOELECTRICAL IMPEDENCE
ANALYSIS (BIA)
Body Composition
Body Composition (Bod Pod)
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Egg shaped capsule
1 minute
System assesses the
amount of air that is
displaced by your
body.
Cardio Endurance
Endurance- Ability of
the heart and lungs
and blood vessels to
send fuel and oxygen
to the body’s tissues
during long periods
of vigorous activity.
Cardio Endurance
Stationary Machines
Running …
Cardio Endurance examples …
Kick Boxing
Swimming
Cardio Endurance
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Aerobic- Vigorous activity using oxygen … 20
minutes
Anaerobic- Intense bursts of energy
Aerobic examples- Jogging, swimming, dancing etc.
Anaerobic examples- 100 meter dash, weight
training
Resistance Training
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Isometric- Muscle tension to improve muscular
strength.
Example: Make a muscle and hold it …
Wrestlers (Tennis Ball)
Isotonic- Muscle contraction with a repeated
movement.
Example: Weights/ Push ups
Resistance Training
Plank with stability ball
Plank
Resistance Training
Hand Grips … Stress Ball …
Planning a Fitness Program
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Set Short Term Goals
What are your range of interests?
Activity Triangle
Benefits
Nervous System
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Can help your reaction
time…
Circulatory System
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Strengthens your
heart!
Benefits
Respiratory System
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Lung Capacity
increases …
Overall Fitness
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Strengthens the body’s
muscles and other
moving parts …
Benefits from Fitness
Facts …
Exercise boosts
brain power
Exercise let’s
you eat more
Movement
melts away
stress
Basic Terms of Exercise Programs
OverloadWorking the body
harder than it is
normally worked.
Increase …
1.
1. Reps
2.
2. Sets
3.
3. Exercises
Basic Terms of Exercise Program
ProgressionGradual
increase in
Overload
Basic Terms of Exercise program
SpecificityParticular
exercise and
activities, that
improve
particular
areas of
health related
fitness
Warming Up and Cooling Down
Warm Up
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Warm up- Prepares the
muscles for the workout
to come … Raises body
temperature and
stretches large muscles
and helps prevent
injuries.
Cool Down
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Cool Down- Engaging
in an activity to
gradually decrease
the activity.
FITT FORMULA
Frequency/ Intensity /Time/Type
Frequency
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How often do you
workout during the
week …
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Studies say you should
exercise 3 to 5 times
per week …
Intensity
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How hard someone
work’s on the activity …
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60 to 85 percent
maximum heart rate
usually …
Time
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How long do you
exercise?
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Times can vary …
Keep Frequency in
mind and types of
exercise …
Type
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Which activities you
select …
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Vary your activities
Target Heart Rate
Target Heart Range
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Target Heart RangeRange your heart
should be during
exercise.
Resting Heart Rate
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Normal resting Heart
Rate is between 72-84
beats per minute.
Find Pulse count for 10
seconds … multiply by
6
Maximum Heart Rate
220- Your age equals your Maximum Heart Rate
Target Heart Rate Formula
Steps 1-2-3
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1. Take pulse ( RHR)
2. Subtract age from
220 = Maximum HR
3. Subtract RHR from
Max HR
Steps 4-5-6
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4. Multiply by the
Intensity used
5. Add the RHR
6. Target Heart Range