10 weeks in the Fitness CenterEnough time to make a change

Top 5 Risk Factors for DEATH

0 High Blood Pressure0 Smoking0 Raised blood sugar (causes Diabetes)0 PHYSICAL INACTIVITY0 obesity

Obesity

0 The obese die 5-12 years earlier

Role Models?

0 1 out or 5 adults smoke0 1 out of 3 are obese

Lifestyle Change

0 Not getting enough EXERCISE 0 Teenagers are not moving enough

HOW MUCH TIME DO YOU NEED TO SPEND EXERCISING?

Physical Educationis the only subject which,

by the very nature of its content, has the potential

to affect how a person will feelevery momentof every day

for the rest of his or her life.

Brush teeth?

Fitness Grading -Read and sign contract

SAFETY WEIGHT EQUIPMENT CARDIOVSCULAR EQUIPMENT

Use appropriate spotting (when necessary)

Adjust equipment properly Adjust equipment to your specifications

Stay on task Use appropriate weight (not too heavy and not too light)

Use and maintain appropriate speed

Do not disrupt others

  Keep both feet on pedals and treadmill belt at all times and face forward

Shut down and put away equipment before exiting

   

 Changes into appropriate clothing (sneakers, sweat pants, shorts)

 

Each student is expected to follow these rules when using the Fitness Center. Total of 10 points (one for each block).

Fitness Center

0The overall goal is having all students through self - evaluation, create and implement a personal fitness plan to be carried out over ten weeks

Fitness Center

0The Fitnessgram is administrated to students as a self-evaluation tool to provide direction in the development of a fitness plan

Exercise0 Recommend 150 minutes of exercise a week0 There are 10,080 minutes in a week…

0 30 minutes a day-5 days a week 0 And at least 2 days of muscle strengthening exercises

Easy right? Where do we go wrong?

Common Mistakes made in the gym…

0 Doing long bouts of cardio0 if you've been pounding the pavement or the treadmill

with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

Short, high intensity intervals

Common Mistakes made in the gym…

0 Doing isolated exercises…0 e.g.- tricep curls, bicep curls0 isolated exercises are not functional -- meaning there's

little to no crossover to any real life activities; worse yet, they don't recruit enough muscles to be effective at burning fat.

Common Mistakes made in the gym…

0 Using machines0 The problem is this:

0machines alter the way your body naturally moves, this severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition; worse yet, machines can cause excessive strain on your joints.

LADIES…lifting heavier weights, will NOT make you get "big" or look like one of those muscle-clad women on the cover of a bodybuilding magazine -- not even close!

Common Mistakes made in the gym…

0 Doing crunches and sit-ups to get a 6 pack0 if you want washboard abs, doing traditional ab

exercises like crunches and sit-ups WILL NOT get you a six pack.

0 the key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them

Common Mistakes made in the gym…

0 Repeating the same work-out routines over and over0 if you want to keep making progress and keep seeing

changes in your body, you've got to start switching things up; your body has an amazingly ability to adapt quickly and when it does, you stop making progress

It only takes 3 weeks for your body to adapt to a work-out routine (at which point you stop getting results)

Common Mistakes made in the gym…

0 Doing long work-outs0 your body responds to quality over quantity0 longer workouts do NOT equal better or faster results; if

you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.

0 Fitness is INTENSITY dependent…not time dependent. (F.I.T.)

Getting started…

Anatomy of a good work-out

0 Warm-up (5 minutes)

0 Exercise (30-45 minutes)-mix of cardio and weight training

0 Stretching with cool down (10 minutes)

Components of Fitness

0 There are 5 components….can you name them?

Components of Fitness

0 Muscular strength0 Muscular endurance0 Flexibility0 Aerobic capacity0 Body composition

FIT Principle

0 Frequency

0 Intensity

0 Time

Target Heart Rate (THR)

0 Need to know your target heart rate

0 THR hand out

Take your Resting Heart Rate (RHR)= (find pulse and count for 30 seconds, double your number and put that number in the box above)

1) 208 - (.7 x age) =

2) - = (RHR)

3) * .65 = (lower end of your heart rate zone)

4) * .85 = (high end of heart rate zone)

5) + = ___________ /4 = (RHR)

6) + = ___________ /4 =

*Your target heart rate zone is between these two numbers when you do a 15 second pulse count

Fitnessgram testing

0 Next class…then writing fitness goals

Fitness Center Assignment

0 Groups of 4 students0 Make a 4-5 minute warm up program (include music)

Top 10 Fitness concepts

0 Each week we will go over an important fitness concept and on each FRIDAY you will be asked about the 2 concepts…0 Week 1- Target Heart Rate0 Week 2- F.I.T. principle

0 On Friday, you will be tested on THR and the F.I.T. principle.