PERSONAL FITNESS COURSE - msd.k12.ny.us

MASSAPEQUA HIGH SCHOOL PHYSICAL EDUCATION DEPARTMENT

PERSONAL FITNESS COURSE INTRODUCTION The Personal Fitness Course is designed to incorporate classroom instruction and laboratory activities to reinforce cognitive concepts. The program emphasizes individual personalities and attitudes to actively involve students in the learning process. It will demonstrate that all students can be active, healthy and physically fit. The course will motivate students to understand the concepts of health related fitness and the importance of lifestyle on ones’ health and fitness and to develop an individualized fitness program. OUTCOMES

1. To give students the knowledge and desire to establish a personal health and fitness program.

2. To educate all students on the importance of staying physically active throughout their lifetime.

3. To help students realize that physical activity will increase their energy level, promote psychological well-being and improve their fitness levels and quality of life.

4. To allow students to assess and evaluate their fitness levels and lifestyle. 5. To help realize that personal fitness is individualized and they are only competing

against themselves. CONTENT

1. Chapter 1 Looking Good/Feeling Good 2. Chapter 2 Components of Fitness 3. Chapter 4 Guidelines for Exercise 4. Chapter 5 Principles of Training 5. Chapter 6 Flexibility 6. Chapter 7 Cardiovascular Fitness 7. Chapter 8 Muscular Fitness 8. Chapter 9 Nutrition 9. Chapter 14 Designing Your Own Program

EVALUATION

1. Notebook 2. Classroom Participation and Assignments 3. Homework 4. Unit Evaluation 5. Personal Fitness Project

PERSONAL FITNESS NOTEBOOK REQUIREMENTS

Each notebook must include the following:

1. Class lecture notes and handouts for nine sections

Course outline and Project Guidelines DUE NOWS CHAPTER 1 CHAPTER 2 CHAPTER 4 CHAPTER 5 CHAPTER 6 CHAPTER 7 CHAPTER 8 CHAPTER 9 CHAPTER 14

2. Physical Best Fitness Evaluation with scores

3. Personal Fitness Project handouts and charts

GRADING POINTS Class lecture notes and handouts 25 Presidential Fitness Evaluation 10 Personal Fitness Project handouts 10 Organization and neatness 5


Tenth Grade Personal Fitness Course Syllabus

Day 1-4 Introduction to Physical Education (Rules, Bus Safety, Pictures, Locks/Lockers) Day 5 Track/Fitness (2 Laps, Jog the Straight, Walk the Curves) Day 6 Track/Fitness (2 Laps, Retro Jog Straight) Day 7 Track/Fitness (2 Laps, Jog) Day 8 Track/Fitness (Partner Mile) Day 9 Track/Fitness (3 Laps, Jog Pace) Day 10 Track/Fitness (Mile Run) Day 11 Classroom Introduction (Project Cookbook, Chapter 1 Movie, Activities 1-2,1-3) Day 12 Classroom

(Primary Health Risk Factors, Benefits of Exercise, 100 Benefits, Risk Factor Check Sheet, Activity 1-5)

Day 13 Classroom (Health/Skill Related Fitness, Goal Setting) Day 14 ***Change for Activity*** (Skill Related Fitness Testing) Day 15 ***Change for Activity*** (Health Related Fitness Testing) Day 16 Test #1 (Chapter 1,2,3 Review and Test) Day 17 Classroom (Warm-up/Cool-down/Activity 4-4)


Day 18 Classroom (Exercising in Heat/Exercising in Cold/Activity 4-3) Day 19 Classroom (Training Principles/Activity 5-2/Activity 5-3) Day 20 Test #2 (Chapter 4, 5 Review and Test) Day 21 Classroom (Flexibility Notes/Activity 6-3) Day 22 ***Change for Activity*** (Flexibility Exercises) Day 23 Test #3 (Chapter 6 Review and Test) Day 24 Classroom

Cardiovascular Notes/Activity 7-5 Day 25 ***Change for Activity***

(Cardiovascular Exercises) Day 26 Test #4 (Chapter 7 Review and Test) Day 27 Classroom (Muscle Fitness Notes/Activity 8-3) Day 28 Classroom (Muscle Fitness Notes/Activity 8-4) Day 29 -31 ***Change for Activity*** (Weight Room Workout Stations) Day 32 Classroom (Body Composition Notes/Body Fat Analysis) Day 33 Classroom (Nutrition Notes/Activity 9-3) Day 34 Computer Lab (Nutrition Lab)


Day 35-36 Classroom (Project Design) Day 37 Classroom (PROJECT DUE/NOTEBOOK CHECK) Day 38-43 ***Change for Activity*** (Weight Room)

****Syllabus is Subject to Change****

To Obtain Personal Fitness Notes

1. Open web browser. (i.e. Internet Explorer) 2. Type http://www.msd.k12.ny.us into the address bar to go to the Massapequa

Website. 3. Scroll over departments on top menu and click on Physical Education 4. On the left side menu click on Massapequa High School Main 5. Click on 10th Grade Fitness Program 6. Click on Personal Fitness Outlines. 7. Type in the View Code given from your teacher. Mhspfcn01 (0=zero) 8. Open up the Chapter Notes, print it out, and place in your notebook.

Chapter Notes Due Date Printed 1

2

3

4

5

6

7

8

9

10

http://www.msd.k12.ny.us/

MASSAPEQUA PUBLIC SCHOOLS Physical Education Department

PART I – HEALTH HISTORY

1. Completely fill out Activities 1-2 and 1-3 work sheets given to you in class.

2. Write a paragraph summarizing information from

1-2: a. Explain what your current health status b. Explain whether you believe you are a

healthy individual c. Explain what type of physical activities you

enjoy and how you participate in them (Team setting, pick up games, individually)

3. Write a paragraph summarizing information from

1-3: a. Include scores from each section, the overall

grand total, and what the grand total means b. Explain important points from general

lifestyle, coping skills, survival skills, and physical activities

4. Family Health

a. How is your parents health (mother/father) b. How is your grand parents health

(mother/father side) c. Are there any medical conditions in your

family that may be of concern to your future health

Application of Concepts

Activity 1-2Health and Physical Activity QuestionnaireNAME ____________________________DATE ____________CLASS ________________

PurposeTo provide information regarding current health and fitness status

ProcedureComplete the items that follow. Ask for assistance from your parents or guardians if needed.

Part I: Personal InformationSex: M ____ F ____ Height ________ Weight ________ Phone Number _____________Person to notify in case of an emergency ________________________________________Address _________________________________________ Phone Number ______________

Part II: Health Status1. Check if you have or have had any of the following:

____ a. Any type of heart disease____ b. Chest pain during exercise____ c. Convulsions, or fainting spells____ d. Diabetes____ e. Disability of feet, ankles,

knees, hips, or back____ f. Heart murmur____ g. Hernia

2. Explain any item(s) checked above. Refer to the letter of that item in the spacebelow.

Letter _______ Explanation ______________________________________________

________________________________________________________________________

Letter _______ Explanation ______________________________________________

________________________________________________________________________

Chapter 1 Student Activity Handbook 3

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____ h. High blood pressure____ i. Irregular heart beat____ j. Nervous or emotional problems____ k. Operations____ l. Respiratory problems____ m. Other diseases or problems

________________________________________________________

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3. Are you in good health? Yes ____ No ____ If not, why not? __________________________________________________________________________________________________

_____________________________________________________________________________

Part III: Amount of Activity4. How many hours per day do you spend performing the following activities?

Activity Hours Per DaySleeping _________Sitting _________Standing _________Light physical activity _________Moderate physical activity _________Heavy physical activity _________

5. Do you participate in recreational sports? Yes ____ No ____ If yes, indicate whichones and how many hours per week.

____ Archery ____ Hiking ____ Swimming____ Basketball ____ Jogging ____ Tennis____ Bowling ____ Racquetball ____ Volleyball____ Cycling ____ Skating ____ Weight training____ Football ____ Soccer ____ Others

6. Do you participate in interscholastic sports or organized sports outside of school?If yes, write the number of hours spent per week in the blank.

____ Baseball ____ Football ____ Tennis____ Basketball ____ Softball ____ Track & Field____ Cross Country ____ Swimming ____ Volleyball

Others _______________________________________________________________________

Part IV: Desired Benefits7. What would you like to improve about your body?

4 Chapter 1 Student Activity Handbook

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Evaluation of Prepared Material

Activity 1-3Lifestyle AppraisalNAME ____________________________DATE ____________CLASS ________________

PurposeTo gain a clearer picture of your habits and overall lifestyle

ProcedureHealth is more than just the absence of disease or disability. This appraisal was designed tohelp you assess your current level of Wellness and identify those behaviors that may not bein your best interest, over the long run.In the space provided by each statement, circle the response that seems best for you. Circlethe 2 for Yes or 1 for No or Not Sure. If you feel uncomfortable with any of the questions,leave them blank. If a question is not applicable (NA) to you, circle 2. After you finisheach section, add your total score.

General LifestyleYes or NA No or Not Sure

1. My weight is within 15 percent of my ideal weight. 2 12. I have no problems with my appetite. 2 13. I minimize my salt intake. 2 14. I eat at least one fresh fruit and vegetable daily. 2 15. I drink five or fewer soft drinks a week. 2 16. I eat a diet that does not require supplements. 2 17. I eat three or more small meals rather than one

or two large meals daily. 2 18. I know that fiber is important in my diet, and I

can identify sources of fiber. 2 19. I drink at least five glasses of water each day. 2 1

10. I drink fewer than seven (or none) alcoholic drinks per week. 2 1


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Published with permission from “Lifestyle Appraisal,” Florida Cooperative Extension Service, Institute of Food andAgricultural Sciences (I.F.A.S.), University of Florida, Gainsville.


11. I smoke less than one (or none) pack of cigarettes per week. 2 1

12. If smoke bothers me, I move or kindly ask others to not smoke around me. 2 1

13. I brush and floss my teeth daily. 2 114. My immunizations are up to date. 2 115. I know how to take my temperature and pulse rate. 2 116. I try to stay in tune with my body, and I get

professional help when I observe or experience unusual symptoms. 2 1

17. I usually sleep six to eight hours a night. 2 118. I check my body at least monthly for unusual lumps,

spots, or sores. 2 119. I do not take drugs casually but only as prescribed

by a doctor for a certain condition. 2 1Total

Maximum Score-38

Coping SkillsYes or NA No or Not Sure

1. I enjoy school. 2 12. I trust and value my own judgment. 2 13. When I make mistakes, I usually admit and learn

from them. 2 14. I value my own opinion, but I can appreciate the

views of others. 2 15. I can recognize and accept my feelings of being

angry, sad, happy, and frightened. 2 16. I usually know how to deal with my feelings. 2 17. I know where to get help and would do so if I

couldn’t deal with my feelings. 2 18. I can say no without feeling guilty. 2 19. I set realistic objectives for myself. 2 1

10. I can establish and maintain friendships. 2 111. I can accept responsibility for my actions. 2 112. I can set limits for myself and follow through. 2 113. I feel enthusiastic about life. 2 114. I am able to give and to receive love. 2 115. I know how to relax my body and mind without

using drugs. 2 1Total

Maximum Score-30


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Survival SkillsYes or NA No or Not Sure

1. I know how to do basic first-aid procedures. 2 12. I am familiar with water and boating. 2 13. I know how to swim and how to stay afloat until

rescued. 2 14. I never ride with drivers who drink or use drugs

while driving. 2 15. I wear a safety belt at least 90 percent of the time

I am in a vehicle. 2 16. I have taken a course in driver education. 2 17. I wear a helmet while riding a motor-bike or bicycle. 2 18. I understand basic self-defense skills. 2 19. I try to avoid exposing myself to situations where I

might get attacked or injured. 2 110. I do not carry weapons. 2 1

TotalMaximum Score-20

Physical FitnessYes or NA No or Not Sure

1. My resting pulse rate is 60 beats per minute or less. 2 12. Most of the time I don’t use escalators or elevators. 2 13. My daily activities include moderate physical effort

(gardening, housework, washing the car, baby-sitting). 2 1

4. My daily activities include vigorous physical effort (farming, moving heavy objects by hand). 2 1

5. I regularly walk or ride a bike for exercise. 2 16. I walk briskly, jog, or run two miles or more three or

more times a week. 2 17. I watch TV fewer than five hours a day. 2 18. I always do a five-minute warm-up before and a

five-minute cool-down after an aerobic exercise. 2 19. I take part in a strenuous sport more than once

a week. 2 110. I wear proper shoes and clothing whenever I exercise. 2 111. I do some type of stretching-limbering exercise for

15 to 20 minutes, three or more times a week. 2 1Total

Maximum Score-22


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Now, go back and add your score from each section to calculate your grand total score.

Grand Total Score

Total Maximum Score-110

How did you score?

( ) Excellent 93–110

( ) Average 72–92

( ) Hazardous 71 or lower

Now that you have completed this appraisal, the final step is to go back through it againand identify those areas in which you believe you could change or improve.


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PART II – PRIMARY HEALTH RISK FACTORS

1. List ALL of the primary health risk factors 2. Explain each of the primary health risk factors

3. Which risk factors can be controlled? How?

4. Which risk factors cannot be controlled? Why?

5. Explain the results of your primary health risk

factor evaluation from Activity 1-5 by including: a. What risk factor level you fall under? b. What doest that level mean for each risk

factor? c. What was your total score? d. What is your risk for your score? What

actions should you take?

Copyright © Kendall/Hunt Publishing Company Blackline 1–9 243

Risk Factor Checklist

I Can Control I Cannot Control

Inactivity ____________ ______________

Obesity ____________ ______________

High Blood Pressure ____________ ______________

High Levels of Cholesterol ____________ ______________

Stress and Tension ____________ ______________

Smoking ____________ ______________

Gender ____________ ______________

Heredity ____________ ______________

Age ____________ ______________

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11

Authentic Assessment

Activity 1-5Health Risk FactorsNAME ____________________________DATE ____________CLASS ________________

PurposeTo identify certain risk factors in your lifestyle that may need to be changed

ProcedureReview the risk factors described in Chapter 1. Study each risk factor listed in Table 2 onthe next page. Locate and circle the level that best describes you. Enter the value for eachrisk factor in the far right score column. Add all scores to determine your total risk score.Compare your total risk score to the summary given in Table 1. After you have completedyour evaluation, take this activity sheet home and let your parents identify risk factors intheir lifestyles that may need to be changed.

ProfileUse Table 1 to profile your risk of heart attack.

Table 1. Profiling Your RiskIf Your Risk Score Is Between Your Risk Is You Are Encouraged to Take the Following Action

6–15 Well below average Keep up the good work. You are within acceptable limits.

16–21 High end of acceptable Note any risk factors that fall into levels D, E, and F. Take action tomodify them. Consult your physician before beginning your riskfactor modification program.

22–29 Borderline Your risk factors deserve attention. You should consult yourphysician for a cardiovascular checkup to determine the currentstatus of your heart and to develop a program to promptly lower therisks that fall into levels D, E, and F.

30–39 Above average IMMEDIATE ATTENTION ADVISED. Your risk factors must be 40–50 High owered to reduce your risk of heart attack or stroke. Contact Above 51 Very High your physician for a complete cardiovascular checkup.

Through Through new procedures, your physician can determine the statusof your heart and predict your susceptibility to a heart attack. Yourphysician will discuss your risk factors and help you lower your risk.

NOTE: The score and relative risks are based on statistical data. The profile cannot constitute a diagnosis or a healthguarantee because the significance of risk factors varies with individuals. This program simply offers you a method forevaluating your statistical chances of suffering a heart attack or stroke.

From Vincent J. Melograno and James E. Klinzing: An Orientation to Total Fitness. Copyright © 1992 by Kendall/Hunt Publishing Company, Dubuque, Iowa. Reprinted with permission.


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PART III – GOAL SETTING

1. What goal do you expect to obtain from your cardiovascular workout program

2. What goal do you expect to obtain from your

muscular fitness workout program

3. How will you apply the 12 Steps of Goal Setting to you personal fitness goals:

a. What benefits will you receive?

b. What obstacles will you face?

c. What knowledge do you need?

d. What is your plan to accomplish each goal?

264 Blackline 3–6 Copyright © Kendall/Hunt Publishing Company

What Is Goal Setting?

• A process to help you improve yourself and feelgood about yourself

• A method of motivating people to work towardthe improvement of their lifestyles

Two Types of Goals

Short-Term Goals—Can be achieved in a few days or weeks

Long-Term Goals—May be achieved in a period of time ranging from asemester to a year. Long-term goals may also be setfor a much longer period of time.



Goal-Setting Steps

1. Desire

2. Believe in yourself

3. Analyze where you are now

4. Set realistic goals

5. Write your goals in detail

6. List benefits you will receive

7. Identify obstacles you may face

8. Identify knowledge you will need

9. Make a plan of action

10.Develop timelines

11.Monitor your progress

12.Never give up



Goal Setting Is Like a Ladder

-1 Pounds

-2 Pounds

-3 Pounds

-4 Pounds

-5 Pounds

-6 Pounds

-7 Pounds

-8 Pounds

-9 Pounds

-10 Pounds

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Use short-term goals to reach a long-term goal.

Long Term Goal



PART IV – COMPONENTS OF FITNESS

1. What are the Health Related Components of

Fitness? 2. Give the definition of each health related fitness

component?

3. How do you test each component of fitness?

4. What is your current level of fitness in each health related fitness component?


Fitness Component Checklist

Indicate whether the following fitness componentsare health-related (HR) or skill-related (SR)components. For example, balance is a skill-relatedcomponent. Therefore, place SR in the spaceprovided.

1. ___ Balance

2. ___ Body composition

3. ___ Coordination

4. ___ Speed

5. ___ Muscular strength

6. ___ Muscular endurance

7. ___ Power

8. ___ Flexibility

9. ___ Reaction time

10. ___ Cardiovascular fitness

11. ___ Agility

SR



Mat

chin

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____

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ent

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ascu

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mus

cle,

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ther

tis

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____

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eed

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abili

ty t

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ange

the

pos

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n of

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dy a

nd c

ontr

ol t

he

____

4.M

uscu

lar

endu

ranc

em

ovem

ent

of y

our

body

____

5.C

oord

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ion

D.

abili

ty t

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ver

a di

stan

ce in

a s

hort

tim

e__

__6.

Flex

ibili

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__7.

Rea

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F.am

ount

of

tim

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t m

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to

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perf

orm

ance

s at

a r

apid

pac

e__

__9.

Pow

erH

.ab

ility

of

the

circ

ulat

ory

and

resp

irat

ory

syst

ems

____

10.

Agi

lity

to s

uppl

y ox

ygen

to

mus

cles

dur

ing

exer

cise

____

11.

Skill

-rel

ated

fit

ness

I.ab

ility

to

keep

an

upri

ght

post

ure

whi

le e

ithe

r st

andi

ng

____

12.

Hea

lth-

rela

ted

fitn

ess

still

or

mov

ing

____

13.

Mus

cula

r st

reng

thJ.

abili

ty t

o us

e m

uscl

es f

or lo

ng p

erio

ds o

f ti

me

____

14.

Bod

y m

ass

inde

x (B

MI)

K.

com

pone

nts

of fi

tnes

s th

at h

elps

one

to b

e su

cces

sful

in s

port

s__

__15

.N

orm

-ref

eren

ced

test

sL

.th

e ab

ility

of

mus

cles

to

exer

t a

forc

e on

e ti

me

____

16.

Cri

teri

on-r

efer

ence

dM

.in

dica

tion

of

the

appr

opri

aten

ess

of y

our

wei

ght

rela

tive

te

sts

to y

our

heig

ht__

__17

.H

ealt

h-re

late

d N

.ph

ysic

al f

itne

ss t

ests

in w

hich

nor

ms

are

used

to

indi

cate

fi

tnes

s st

anda

rds

fitn

ess

leve

lsO

.sa

tisf

acto

ry o

r he

alth

y le

vels

of

flex

ibili

ty, c

ardi

ovas

cula

rfi

tnes

s, m

uscu

lar

stre

ngth

and

end

uran

ce, a

nd b

ody

com

posi

tion

P.co

mpo

nent

s of

fit

ness

tha

t co

ntri

bute

to

the

oper

atio

n of

the

syst

ems

of t

he b

ody

Q.

phys

ical

fit

ness

tes

ts in

whi

ch s

peci

fic

stan

dard

s ar

e us

ed t

oju

dge

fitn

ess

leve

ls


NAME

AGE

DAY PERIOD TEACHER

FITNESS COMPONENT

TEST ITEM

FALL TEST SCORES

(DATE)

GOAL SCORES

(DATE)

SPRING TEST SCORE

(DATE)

AEROBIC ENDURANCE

MILE RUN

SIT & REACH

L R L R L R FLEXIBILITY

TRUNK EXTENSION

ABDOMINAL ENDURANCE

PARTIAL CURL-UPS

UPPER BODY STRENGTH

PUSH UPS

BODY COMPOSITION

BODY MASS INDEX

AG

EZO

NE

LOW

ER

UP

PE

RLO

WE

RU

PP

ER

LOW

ER

UP

PE

RLO

WE

RU

PP

ER

LOW

ER

UP

PE

RLO

WE

RU

PP

ER

FLE

XIB

ILIT

YTR

UN

K L

IFT

912

912

912

912

912

912

SIT

& R

EA

CH

88

88

88

SH

OU

LDE

R

STR

ETC

HC

AR

DIO

PA

CE

R41

7241

8351

9461

9461

9461

94

MIL

E R

UN

10:0

07:

309:

307:

009:

007:

008:

307:

008:

307:

008:

307:

00

MU

SC

LE

STR

EN

GTH

&

EN

DU

RA

NC

EC

UR

L-U

P21

4024

4524

4724

4724

4724

47

PU

LL-U

P1

42

53

75

85

85

8

FLE

X A

RM

HA

NG

1217

1520

1520

1520

1520

1520

PU

SH

-UP

1225

1430

1635

1835

1835

1835

HE

ALT

H F

ITN

ES

S S

TAN

DA

RD

S C

HA

RT

MA

LES

1314

1516

1717

+

PASS

= F

ING

ERTI

PS C

AN

TO

UC

H

AG

EZO

NE

LOW

ER

UP

PE

RLO

WE

RU

PP

ER

LOW

ER

UP

PE

RLO

WE

RU

PP

ER

LOW

ER

UP

PE

RLO

WE

RU

PP

ER

FLE

XIB

ILIT

YTR

UN

K L

IFT

912

912

912

912

912

912

SIT

& R

EA

CH

1010

1212

1212

SH

OU

LDE

R

STR

ETC

HC

AR

DIO

PA

CE

R23

5123

5123

5132

6141

6141

61

MIL

E R

UN

11:3

09:

0011

:00

8:30

10:3

08:

0010

:00

8:00

10:0

08:

0010

:00

8:00

MU

SC

LE

STR

EN

GTH

&

EN

DU

RA

NC

EC

UR

L-U

P18

3218

3218

3518

3518

3518

35

PU

LL-U

P1

21

21

21

21

21

2

FLE

X A

RM

HA

NG

812

812

812

812

812

812

PU

SH

-UP

715

715

715

715

715

715

HE

ALT

H F

ITN

ES

S S

TAN

DA

RD

S C

HA

RT

FEM

ALE

S13

1415

1617

17+

PASS

= F

ING

ERTI

PS C

AN

TO

UC

H


PART V – PRINCIPLES OF TRAINING

1. What are the three principles of training? 2. What are the definitions of each training

principle?

3. What does each letter of the FIT acronym represent?

4. What is the definition for each part of the FIT

acronym?

5. How are the principles used when training the health related fitness components?


Minimum Principles of Training Guidelines

Summary of Flexibility Training Guidelines

Frequency At least 3 times per weekIntensity Controlled stretch until mild tension is feltTime Static: Hold each stretch from 15 to

30 seconds.Dynamic: 10 to 20 repetitions and 1 to 3 sets

Summary of Cardiovascular EnduranceTraining Guidelines

Frequency At least 3 times per weekIntensity 60 to 90% maximum heart rate or 50 to 85%

maximum heart rate reserveTime Minimum of 20 minutes continuous larger

muscle group activity

Summary of Muscular Fitness Training GuidelinesMuscular Endurance:Frequency Every other day for each muscle groupIntensity Low resistance (30 to 50% 1 RM)Time High repetitions (12 to 20 reps, 1 to 3 sets)

Muscular Strength:Frequency Every other day for each muscle groupIntensity Heavy weights (60 to 90% 1 RM)Time Low repetitions (4 to 8 reps, 1 to 3 sets)

3087-tm.pdf by shepherd 2/16/04 3:50 PM 1


PART VI – FLEXIBILITY EXERCISES

1. Find a stretch for each muscle listed below.

2. Find a picture for each of the chosen stretching

exercises.

3. Describe with words how to perform each of the stretching exercises.

• Pectoralis Major (Chest) • Latissmus Dorsi (Back) • Quadriceps (Front Thigh) • Hamstring (Back Thigh) • Gastrocnemius (Calf) • Bicep (Front Arm) • Triceip (Back Arm) • Deltoid (Shoulder) • Abdominals (Stomach)


Activity 6-4Designing Your Flexibility ProgramNAME ____________________________DATE ____________CLASS ________________

PurposeTo enable you to design a personalized exercise program that will produce desired changesin flexibility

Procedures1. Fill in the personal information requested including your flexibility test score.2. Set a realistic goal for flexibility.3. List the (a) benefits of achieving your goal, (b) obstacles to reaching your goal, and

(c) knowledge required.4. Design your program on the form provided.

Body Weight: _____ pounds _____ kilograms Height: _____ feet/inches _____ meters ______

Resting Pulse: __________ Blood Pressure: ___________ / __________ Previous Activity: ____________

Age: _____ Sex: ______ Target Heart Rate Zone: _____ / ______ 10 or 6 second count: _____ / ______

Health-Fitness Test Test #1 Fitness Test #2Components Item Date Standard Goal Date

Flexibility Sit-and-Reach ________ ________ _______ _______


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Benefits of reaching your goal:

Obstacles to reaching your goal:

Knowledge needed to reach your goal:

Currently, I can stretch ______ cm when doing the sit-and-reach. My goal is to be able tostretch ______ cm at the end of the six-week period. Apply the principles of training todesign a training program in order to reach your goal.

Week One Date Week Two Date

Activity: __________ Activity: __________

(F) No. of sessions per week: __________ (F) No. of sessions per week: __________

(I) Intensity: __________ (I) Intensity: __________

(T) Length of session: __________ (T) Length of session: __________

Other Activity: __________ Other Activity: __________

Week Three Date Week Four Date






Week Five Date Week Six Date







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F.I.T. Applied to Flexibility Training

Gradually increase overload by increasing—

• Frequency: number of sessions per day orweek

• Intensity: distance the muscle is stretched

• Time: length of time the position is held, orthe number of repetitions and sets

Regardless of how you increase overload,remember to do so progressively.



PART VII – HEART RATES

1. What are the heart rates used to monitor exercise?

2. How are they used for cardiovascular exercise?

3. How do you find your Maximum Heart Rate?

4. How do you find your Target Heart Rate?

5. What is your personal Maxim and Target (Upper

and Lower) Heart Rates?

318 Blackline 7–16 Copyright © Kendall/Hunt Publishing Company318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318318

Max

imum

Hea

rt R

ate

100

110

120

130

140

150

160

170

180

190

200

Heart Rate in Beats Per Minute

Targ

et

Hea

rt R

ate

Zo

ne

1520

2530

3540

4550

55

185

180

176

171

167

162

158

153

149

205

200

195

190

185

180

175

170

165

Ag

e in

Yea

rs

Max

imal

Hea

rt R

ate

120

117

114

111

108

105

102

99

123

60%

Lev

el

90%

Leve

l



Exer

cise

Tra

inin

g Pa

tter

n

Max

imum

Hea

rt R

ate

= 2

05 B

eats

Per

Min

.

Aer

ob

ic E

xerc

ise

Ses

sio

nfo

r a

Fif

teen

-Yea

r-O

ld

90%

= 1

85 B

eats

Per

Min

.

60%

= 1

23 B

eats

Per

Min

.

Min

utes

of E

xerc

ise

No

rmal

War

mu

p5-

10 m

in.

Co

ol

Do

wn

5-10

min

.

Aer

ob

ic A

ctiv

ity

20-6

0 m

in.

Rec

over

y

6080

100

120

140

160

180

200

220

510

1520

25S

tart

Exe

rcis

eS

top

Exe

rcis

e

Che

ck P

ulse



Target Heart Rate Formula

Using Percentage of Maximum Heart Rate

(220 – age) ë 60 percent = lower level of targetheart rate zone

Lower Upper Limit Limit

1. Subtract age (14) from 220 220 220to obtain maximum heart –14 –14rate (206). 220 – age = 206 MHR 206 MHRmaximum heart rate.

2. Determine percent of lower limit (60%) of target heart rate zone and safe upper limit ë 60% ë 90%(90%) for training effect.

3. Multiply Step 2 times the value of Step 1.

It was determined that 123.6 123.6 185.4was the lower limit of target heart-rate zone and 185.4 was the safe upper limit.



PART VIII – CARDIOVASCULAR ENDURANCE EXERCISES

1. What cardiovascular exercises will you use to

train cardiovascular endurance? (Name 2-3) 2. Where will you perform these exercises? (Ex.

Running = on Treadmill)

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Activity 7-6Designing Your Cardiovascular FitnessProgramNAME ____________________________DATE ____________CLASS ________________

PurposeTo enable you to design a personalized exercise program that will produce desired changesin your body’s cardiovascular system

ProceduresFollow the directions below.1. Fill in the personal information requested, including cardiovascular fitness test score.2. Set realistic goals for cardiovascular fitness.3. List the (a) benefits of achieving your goal, (b) obstacles in reaching your goal, and

(c) knowledge required4. Design your program on the form provided.





Cardiovascular One-Mile Run ________ ________ _______ _______


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Currently, I can run ______ when doing the cardiovascular fitness assessment. My goal isto be able to run ______ at the end of the six-week period. Apply the principles of trainingto designing a training program in order to reach your goal.




(I) Target heart rate: (I) Target heart rate: (10-sec. count) __________ (10-sec. count) __________

















PART IX – MUCSLE FITNESS EXERCISES

1. Find an exercise for each muscle listed below 2. Find a picture for each of the chosen muscle

fitness exercises

3. Describe with words how to perform each of the muscle fitness exercises

• Pectoralis Major (Chest) • Latissmus Dorsi (Back) • Quadriceps (Front Thigh) • Hamstring (Back Thigh) • Gastrocnemius (Calf) • Bicep (Front Arm) • Triceip (Back Arm) • Deltoid (Shoulder) • Abdominals (Stomach)

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Activity 8-5Designing Your Muscular Fitness ProgramNAME ____________________________DATE ____________CLASS ________________

PurposeTo enable you to design a personalized exercise program that will produce desired changesin your body’s muscular system

Procedures1. Fill in the personal information requested, including muscular fitness test score.2. Set realistic goals for muscular fitness.3. List the (a) benefits of achieving your goal, (b) obstacles to reaching your goal, and

(c) knowledge required to reach your goal.4. Design your program on the form provided.





Strength/Endurance Sit-ups ________ ________ _______ _______

Strength/Endurance Pull-ups ________ ________ _______ _______





Currently, I can perform ______ sit-ups and ______ push-ups when doing the muscularfitness assessment. My goal is to be able to perform ______ sit-ups and ______ push-ups atthe end of the six-week period. Apply the principles of training in designing a training pro-gram to reach your goal.


Activity: Sit-ups Push-ups Activity: Sit-ups Push-ups

(F) No. of sessions (F) No. of sessions per week: ______ ______ per week: ______ ______

(I) Intensity ______ ______ (I) Intensity ______ ______

(T) Length of session: ______ ______ (T) Length of session: ______ ______

Other Activity: ______ ______ Other Activity: ______ ______














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Strength versus Endurance

The primary difference in muscular strength andmuscular endurance training is in the amount ofweight and the number of times the weight is lifted(repetitions).

Muscular Endurance:

30 to 50% of maximum

12 to 20 repetitions per set

Muscular Strength:

60 to 90% of maximum

4 to 8 repetitions per set



Overload Applied to Muscular Strengthand Endurance

Frequency—

Increase from two of three workouts per week.

Intensity—

Increase the amount of resistance.

Time—

Increase number of repetitions and/or sets.



Use

of R

epet

ition

s and

Set

s

Exer

cise

Fro

nt

curl

Goal

15 lb

s.

20 r

eps.

9–1

15/1

2

15/1

2

15/1

2

9–5

15/2

0

15/1

8

15/1

8

9–8+

15/2

0

15/2

0

15/2

0

9–3

15/1

6

15/1

4

15/1

4

Date

Mus

cula

r End

uran

ce D

evel

opm

ent

Tabl

e 8–

1.Sa

mpl

e W

orko

ut

S E T 1 2 3

9–10

**

20/1

8

20/1

2

20/1

2

Exer

cise

Fro

nt

curl

Goal

40 lb

s.

8 re

ps.

9–1

40/4

40/4

40/4

9–5

40/8

40/6

40/6

9–8+

40/8

40/8

40/8

9–3

40/6

40/6

40/6

Date

Mus

cula

r Str

engt

h De

velo

pmen

tS E T 1 2 3

9–10

**

50/6

50/4

50/4

*goa

l ach

ieve

d fo

r al

l thr

ee s

ets

**w

eigh

t inc

reas

ed, r

epet

ition

s lo

wer

ed



PART X – WARM-UPS AND COOL-DOWNS

1. What are the steps taken to properly warm-up

before you begin training? 2. What are the benefits of warming-up?

3. How will you warm-up before you begin your

training? (List exercises, how long for each exercise)

4. What are the steps taken to properly cool-down

after you end training?

5. What are the benefits of cooling-down?

6. How will you cool-down after you end training? (List exercises, how long for each exercise)


Activity 4-4Designing Your Warm-Up and Cool-Down SessionsNAME ____________________________DATE ____________CLASS ________________

Purpose• To recognize the value of warm-up and cool-down sessions• To select appropriate activities for pre- and post-exercise sessions

ProcedureRead the warm-up and cool-down sections of Chapter 4 before completing this exercise.1. Why is the warm-up phase of your training program important?

2. Why is the cool-down phase of your training program important?

3. Identify areas of your body in which you have experienced muscle soreness due to vigor-ous activity.


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4. Design a warm-up program for your personal needs.A. General Component

1. First Phase: What type of large muscle activity will you use to slowly raise yourheart rate and the temperature of your muscles?

2. Second Phase: List the static stretching exercises you will do.

B. Specific ComponentWhat exercises are you going to perform that are specific to your activity?

5. Design a cool-down program for your personal needs.A. First Phase: What type of large muscle activity will you use to slowly lower your

heart rate and keep the blood from pooling in the muscles that were used?

B. Second Phase: Use the same stretching exercises that were used during the warm-up.

C. List any additional developmental activities such as sit-ups or push-ups that are apart of your cool-down routine.

6. Describe how you feel after a proper warm-up.

7. How do you feel when you cool down properly:A. immediately after the cool-down?

B. four hours later?

C. the next day?


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How to Warm Up

General Component

1. Large muscle activity (walking) to increaseheart rate and muscle temperature

2. Static stretching

Specific Component

Perform movements specific to the sport oractivity



How to Cool Down

Phase 1

Large muscle activity (walking) to prevent bloodfrom pooling.

Phase 2

Perform same static stretches as done in the warm-up.

Phase 3

The cool-down should last as long, if not longer,than the warm-up.



PART XI – WORKOUT PROGRAM

1. Using your exercises from Part VIII apply the overload principle using FIT acronym

2. Using your exercises from Part IX apply the

overload principle using FIT acronym

3. Progress exercises from part VIII over FIVE weeks by changing FIT each week

4. Progress exercises from part IX over FIVE weeks

by changing FIT each week

WEE

K 1

WO

RK

OU

T

Exer

cise

M

on

T

ues

W

ed

Th

ur

Fr

i Sa

t

sun

w

arm

-up

car

dio

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

mu

scle

1.

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

2.

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

3.

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

4.

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

5.

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

6.

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

7.

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

8.

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

flex

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

I =

T =

I =

T

=

Coo

l-d

ow

n


PART XII – DIET ANALYSIS

1. Keep a food diary over THREE consecutive days of all food and drink consumed. Include estimated serving sizes for each item

2. Compare each days diet to the recommended

serving sizes of the food guide pyramid in a short analysis summary

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Application of Concepts

Activity 9-3Personal Diet Analysis Using the FoodGuide PyramidNAME ____________________________DATE ____________CLASS ________________

PurposeTo help you identify how well you eat according to the Food Guide Pyramid

ProceduresRead Chapter 9 before completing this worksheet. Follow the instructions as directed.1. Record everything you eat for three consecutive days on the chart that follows. Do not

count the number of servings from each food group included in the Food Guide Pyramiduntil the end of the three days.


Day 1Breakfast __________________________________________________________________

__________________________________________________________________

Lunch ____________________________________________________________________________________________________________________________________

Dinner ____________________________________________________________________________________________________________________________________

Snacks ____________________________________________________________________________________________________________________________________

Day 2Breakfast __________________________________________________________________

__________________________________________________________________

Lunch ____________________________________________________________________________________________________________________________________

Dinner ____________________________________________________________________________________________________________________________________

Snacks ____________________________________________________________________________________________________________________________________

Day 3Breakfast __________________________________________________________________

__________________________________________________________________

Lunch ____________________________________________________________________________________________________________________________________

Dinner ____________________________________________________________________________________________________________________________________

Snacks ____________________________________________________________________________________________________________________________________


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2. Determine the number of servings from each food group included in the Food GuidePyramid that you ate during the three days you recorded your diet. Record the numberof servings for each day and the total servings from each food group for all three days.

Day 1Servings: ______ Bread, Cereal, Rice, & Pasta Group (6–11)

______ Vegetable Group (3–5)______ Fruit Group (2–4)______ Milk, Yogurt, Cheese Group (2–3)______ Meat, Poultry, Fish, Dry Beans, Eggs

& Nuts Group (2–3)______ Fats, Oils, & Sweets (limited selection)







Total Servings for 3 DaysServings: ______ Bread, Cereal, Rice, & Pasta Group

______ Vegetable Group______ Fruit Group______ Milk, Yogurt, Cheese Group______ Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group______ Fats, Oils, & Sweets


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3. For how many days did you have a balanced diet based on the Food Guide Pyramid? Didyou have a balanced diet for all three days?

4. From which food group did you tend to eat fewer servings than the number recommended?

5. From which food group did you tend to eat more servings than the number recommended?

6. As a result of this analysis of your diet, what specific recommendations do you haveregarding your current eating habits (foods you need to cut back on, foods you need toeat more of, etc.)?


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How to Read a Food Label

1. Serving SizeServing size and number of servingsin the container is given in easilyunderstood measures. This makes iteasier to compare similar productsand know the serving sizes arebasically identical.

2. Calories and FatThe total number of calories perserving and the amount of fat perserving is provided.

3. Percent Daily ValuesThe percent Daily Values for keyingredients is based on a standardizeddaily diet of 2000 calories. This sectionof the label helps the consumerdetermine the foods that are high orlow in the required daily nutrients.

4. Vitamins and MineralsProvides information about fourimportant vitamins and minerals:Vitamin A, Vitamin C, Calcium, andIron.

5. Suggested Daily ValueThe bottom portion of the panelpresents the Daily Value that shouldbe consumed. Figures for a 2000 and2500 diet are provided for comparison.

Nutrition FactsServing Size 1 cup (228g)Serving Per Container 2

Amount Per Serving

% Daily Value*

Calories 250

Total Fat 12gSaturated Fat 3gTrans Fat 1.5g

18%

Cholesterol 30mg 10%Sodium 470mg 20%

Vitamin A 4%Vitamin C 2%Calcium 20%Iron*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs:

Calories:

Total Fat

2,000 2,500

Less than 65g 80gSat Fat Less than 20g 25g

Cholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g

Dietary Fiber 25g 30g

4%

Total Carbohydrate 31g

Protein 5g

10%

15%

Dietary Fiber 0gSugars 5g

0%

Calories from Fat 110

HOW TO READ A FOOD LABEL




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PERSONAL FITNESS COURSE - msd.k12.ny.us

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