8th Grade Portfolio

Muscular Fitness

What is Fitness?

• FITNESS is the ability of the body to function at maximum efficiency.

• There are two types of FITNESS:– Skill Related Fitness– Health Related Fitness

• In middle school, our focus in on HEALTH RELATED Fitness.

What is Fitness?• Skill Related

Fitness includes:–Agility–Reaction Time–Balance–Power–Coordination–Speed

What is Fitness?• Health Related Fitness includes:

– Cardiovascular Fitness–Muscular Fitness–Flexibility–Body Composition

• In 6th the focus is FLEXIBILITY• In 7th the focus is CV Fitness• In 8th the focus is MUSCULAR

STRENGTH & ENDURANCE

Fitness

• Strength - How much power your muscles can generate.

http://www.projectswole.com/wp-content/uploads/2008/08/heavy-bench-press.jpg

Fitness• Endurance - The ability

to do an activity over a period of time, OR to do an activity over and over again.

• There are two types of endurance – cardiovascular and muscular. http://www.indoorairinc.com/sweating.jpg

Fitness

Muscular endurance would be tested by an exercise like push-ups.

Cardiovascular endurance would be tested by activities like jogging.

http://sprenzy.com/~chuck/2007/09-17/perfect-pushup2.jpg http://www.alloutfitness.com/wp-content/plugins/hot-linked-image-cacher/upload/stumptowngirl.files.wordpress.com/2007/09/homer_running.jpg

LOW HIGH

Push-ups 1 -------2-------3--------4-------5

Curl-ups 1 -------2-------3--------4-------5

Pull-ups 1 -------2-------3--------4-------5

Body 1 -------2-------3--------4-------5 Composition Flexed 1 -------2-------3--------4-------5 Arm Hang Pacer 1 -------2-------3--------4-------5

Mile Walk/Run 1 -------2-------3--------4-------5

•Use the scale on your paper to rate your level of fitness. THIS IS YOUR OPINION!!•Circle a FIVE if you feel you are very fit in that area.Circle a ONE if you feel you are NOT fit in that are.

Mr. Muscle

Triceps

Biceps

ObliqueAbdominus

Quadriceps

Gastrocnemius(calf muscle)Tibialis

(shin)

Hamstring(back of thigh)

Rectus Abdominus

Pectoral

Deltoid

Mr. Muscle (front)

Biceps

ObliqueAbdominus

Quadriceps

Gastrocnemius(calf muscle)

Tibialis(shin muscle)

Rectus Abdominus

Pectoral

Deltoid

Mr. Muscle (back)Trapezius

Triceps

Latissiumus Dorsi

Gluteals

Hamstring

I will reach my goal by _____________________________________________________________________________________________________________________________

Why is Cardio-Respiratory endurance important for you?________________________________________________________________________________________________________________________________________________________________________________________________

Identify some activities for muscular strength & endurance.________________________________________________________________________________________________________________________________________________________________________________________________

The FITT Principle

•Frequency• Intensity•Time•Type

The FITT Principle

• Frequency – 2-3 times a week

• Intensity – Body weight• Time –

– Multiple sets of 6-10 repetitions – As many reps as you can do. – The total number of reps should be greater

than your goal.

• Type – Muscular strength

FITNESS AND CONDITIONING QUESTIONSFITNESS AND CONDITIONING QUESTIONS

1. What is the definition of physical fitness?

2. Why are “spaced” intense resistance training sessions necessary to produce optimal results?

(In other words, why is it good to take a day or two off between workouts?)

3.

a. Explain the principle of overload.

b. Explain the principle of specificity.

4. A student can only perform 1 pull-up. Is this a test of muscular strength or muscular endurance? Explain why this is your answer.

5. What are three benefits of muscular fitness?

Benefits• Increases muscle size• Increases speed/reaction time• Increases bone density• Speeds up metabolism (burn fat faster)• Strengthens connective tissue (tendons and

ligaments)• Increases blood flow to muscles

Benefits• Increases blood flow to muscles• Increases oxygen flow to muscles• Speeds recovery from other exercises• Improves posture• Reduces muscle fatigue• Improves confidence and self-image• Improves posture

Overload Principle• You get stronger by increasing the workload or

the resistance each time you work out. – That means each time you work out you add more

sets and reps OR you use more weight.

• This OVERLOADS the muscles, and the body adjusts by getting stronger.

• Specificity – Any exercise you do needs to be SPECIFIC to the area you are trying to improve.– For example, you don’t do sit-ups or the mile run to

increase your score on the push-up test.

I will reach my goal by _______________________________________________________________________________________________________________________________________________

Why is flexibility important for you?________________________________________________________________________________________________________________________________________________________________________________________________________________________

How can you improve or maintain a healthy level of flexibility?________________________________________________________________________________________________________________________________________________________________________________________________________________________

The end of the 9 weeks.

(Think about different stretches we have done and the FITT principle we have learned.)

(Look at the list of benefits and pick some that are important to you. MAKE SURE TO EXPLAIN WHY.)

Healthy Fitness ZonesGirls

Age

Sit-Up

Push-Ups Sit &

ReachMile Pacer BMI

Shoulder Stretch

10 ≥ 12 ≥ 7 9 9:30-12:30 21 + 19.5 – 14.1

Touching fingertips

behindthe back.

11 ≥ 15 ≥ 7 10 9:00-12:00 23 + 20.4 – 14.5

12 ≥ 18 ≥ 7 10 9:00-12:00 27 + 21.2 – 14.9

13 ≥ 18 ≥ 7 10 9:00-11:30 29 + 22.0 – 15.4

14 ≥ 18 ≥ 7 10 8:30-11:00 31 + 22.8 – 15.9

15 ≥ 18 ≥ 7 12 8:00-10:30 37 + 23.5 – 16.4

16 ≥ 18 ≥ 7 12 8:00-10:00 42 + 24.1 – 16.9

Healthy Fitness Zones Boys

Age

Sit-Ups

Push-Ups Mile Pacer

Sit & Reach

BMI

Shoulder Stretch

10 ≥ 12 ≥ 7 11:30-9:30 36 + 8 18.9 – 14.3

Touching

fingers

behind the

back.

11 ≥ 15 ≥ 8 11:00-8:30 42 + 8 19.7 – 14.6

12 ≥ 18 ≥ 10 10:30-8:00 48 + 8 20.5 – 15.1

13 ≥ 21 ≥ 12 10:00-7:30 54 + 8 21.3 – 15.5

14 ≥ 24 ≥ 14 9:30-7:00 60 + 8 22.1 – 16.1

15 ≥ 24 ≥ 16 9:00-7:00 66 + 8 22.9 – 16.6

16 ≥ 24 ≥ 18 8:30-7:00 71 + 8 23.7 – 17.2

Body Mass Index (BMI)

58596061626364656667686970717273747576

Endomorphic Body Type:• Soft body • Underdeveloped muscles

– May also have large muscles without much definition

• Round body shape• Over-developed digestive

system • Often gain weight around

waist & chest

Famous Endomorphs

Shaquille O’Neal

Famous Endomorphs

Fat Joe

Famous Endomorphs

Jack Black

Famous Endomorphs

Queen Latifah

Mesomorphic Body Type:• hard, muscular body • often mature early • “V” shaped body for guys• “hour glass” body for girls• thick skin • upright posture • usually considered to be

“natural” athletes

Famous Mesomorphs

John Cena

Famous Mesomorphs

Beyoncé

Famous Mesomorphs

50 Cent

Famous Mesomorhs

Jessica Alba

Ectomorphic Body Type:• thin • flat chest • delicate build • young appearance (baby

faced)• tall • Small, but well-defined

muscles• stoop-shouldered • difficulty gaining weight• good at endurance activities

Famous Ectomorphs

Paris Hilton

Famous Ectomorphs

Lance Armstrong

Famous Ectomorphs

Keira Knightley

Body Composition – A ratio that compares theweight of the fat in your body to the weight of your muscles, bones, and organs. • Body composition is written as a percentage

– For girls, a normal range is 17-25%– For guys, a normal range is 10-18%

Body Type Female Male

Athlete <17% <10%

Lean 17-22% 10-15%

Normal 22-25% 15-18%

Above Average 25-29% 18-20%

Overfat 29-35% 20-25%

Obese 35+% 25+%

Hydrostatic Weighing

Hyrdrostatic Weighing

Bio-electrical Impedance

Skinfold Thickness

Skinfold Thickness