Safety and Fitness

Topics•Safety procedures•Fitness assessments/testing•Fitness programs/goals•Fitness survey

Safety procedures

• Be aware of boundary walls, bleachers, etc.• Be aware of other people, and surroundings.• Safe dynamic stretching=prevents injuries +full

range of motion

Heat related illnessHeat exhaustion/heat stroke-1. Adjust to hot weather-get acclimated2. Heat exhaustion results from a loss of water and salt in the body due to excessive sweating. It occurs when the

body is unable to cool itself properly and, if left untreated, can progress to heat stroke.3. Signs-profuse sweating, pale skin that’s cool and damp to the touch, rapid and shallow breathing, headache,

nausea, normal or below-normal body temperature, vomiting or diarrhea, dizziness, weakness or fainting, and muscle cramps.

4. Move them to a cool place( cooling stations right away and let them rest. You should remove extra clothing and apply cool cloths (towels with cold water) and fan their skin. Give them cool sports drinks containing salt and sugar such as Gatorade (if they don’t feel nauseous).

5. After 1 hour, get emergency help if not better

Hydration-• if your’re thirsty, your already starting dehydration

Fitness testing/assessments

• Testing for all 5 health-related components of fitness

1. Cardiovascular endurance-Pacer test, timed long distance run, steps2. Muscular strength- 1 max repetition(bench /leg press, squat, broad jump, 1 pull

up/chin up)3. Muscular strength-amount of sit-ups/push ups/chin ups in one minute.4. Flexibility-sit and reach/squat heel touch5. Body composition-body fat test( understanding different measures)

Fiteness testing continued

• Testing for all 6 skill –related components of fitness

1. Agility- shuttle run test2. Speed and Power- 30m/50m sprints, broad jump, long jump, vertical jump3. Coordination and balance- shuttle run, balance beams, running with correct arm

to leg motion4. Reaction time- shuttle run, sprint starts, ruler drop

Fitness Program• Fitness goals: Students can set realistic and attainable goals like these if you

know where you are starting from.

1. What fitness test will you be working on?Pacer, curl-ups, push ups, steps, shuttle run2. What is your pre-test score?-#, times, tallys, laps, repeitions3. What is your goal score in order to get into your healthy fitness range? -#, times, tallys, laps, repeitions4. What activities will you do in order to achieve this goal?___________________________________________________________________________________________

________________________________________________________________________________5. When did you achieve your goal?_____________

6. How do you feel about achieving your goal?_______________________

7.If you did not achieve your goal, why do you think this happened?_________

Fitness plan

F.I.T.T. principle• F= Frequency-how often• I= Intensity-how hard• T= Time-how long• T= Type-type of activity

Frequency

• How often/what days of the week

Monday Wednesday Friday

Chest press Leg press Shoulder press

3 sets, 10 reps each 3 sets, 10 reps each 3 sets, 10 reps each

20-30min 20-30min 20-30min

Intensity

Light• Walking—slowly• Sitting—using computer• Standing—light work (cooking, washing dishes)• Fishing—sitting• Playing most instruments

Intensity

Moderate• Walking—very brisk (4 mph)• Cleaning—heavy (washing windows,

vacuuming, mopping)• Mowing lawn (power mower) • Bicycling—light effort (10–12 mph)• Badminton—recreational• Tennis—doubles

Intensity

Vigourous• Hiking• Jogging at 6 mph• Shoveling• Carrying heavy loads• Bicycling fast (14–16 mph)• Basketball game• Soccer game • Tennis—singles

Time

• Amount of time for activityMonday Tuesday Wed. Thursday Friday

Cardio-jogging for 40 minutes

Rest/FreeWeight day

Cardio-Cycling for an hour

Rest/Free weight day

Cardio-swimming 1500 m

Dumbells Core exrcises

Upper body 20 min

20 min.

Type

• The type of activity or “What you are doing”• Circuit training- efficient challenging form of conditioning• Abdominal training- core strengthening , exercises to build a powerful, well-defined mid section• Healthy body composition-body image, weight loss, increase lean muscle mass• Endurance training-aerobic( using oxygen) exercises, training for long distance runs, triathlons, etc.• Strength training- anaerobic exercises, weights, resistance, body weight• Sport specific training-workout designed for a specific sport-example-core strengthening for bat speed

Benefits of exercise and physical activity

• Improve body image• Improve self-esteem • increase lean muscle • shed weight• reduce stress • reduce risk of certain types of cancers, heart

disease, and other chronic illnesses.

Lifestyle fitness index

1. Which best describes your activity level during the last 3 to 6 months?a. I participate in physical activity for a minimum of 20 minutes at least two to three times a week, such as brisk walking, jogging, swimming, cycling, weightlifting, and sports such as tennis, basketball, or handball.b. I participate in modest physical activity at least two to three times a week, such as golf, horseback riding, calisthenics, table tennis, bowling, or yard work.

c. I do not regularly participate

Question 2

2. I make an attempt to increase my daily activitya. always (almost every day)b. occasionally (two to three times a week)c. seldom or never

Question 3

3. I move at a relatively brisk pace (fast enough to tax my breathing, but not so fast I can’t talk) without having to stopa. for 30 minutesb. for 10 to 20 minutesc. for 5 minutes or less

Question 4 and 5

4. When I walk up a flight of stairs,a. I feel fine—it doesn’t bother meb. I feel a little out of breathc. I feel very winded and tired

5. When I get up from a comfortable position,• a. I have no problem• b. I have to maneuver a little to get up• c. I find it difficult to get up

Question 6

6. If I have to carry two armloads of things and have to go the length of a football field to get to where I am going,a. without too much difficulty, I would make the effort to get there without helpb. if I get there, my arms would be hurting and I would be out of breathc. no way would I bother—I would have someone come and get me in the car

Question 7 and 8

7. I stretch my muscles or do yoga for at least 15 minutesa. regularly (3-6 times a week)b. about twice a weekc. never

8. My back tightens upa. neverb. during the dayc. when I wake up

Question 9 and 10

9. I would be able to balance on my strong lega. 15 or more secondsb. more than 5 seconds but less than 15c. less than 5 seconds

10. Overall, I feel good about how much activity I do and how I eata. almost all the timeb. sometimesc. never

Scoring

Give yourself 3 points for each a answer, 2 points for each b, and 1 point for each c.

• 25 to 30 points: Congratulations, you’re probably taking good care of yourself.

• 16 to 24 points: Not bad, but review your exercise program; increase intensity, duration, and flexibility.

• Fewer than 15 points: This is a wake-up call. Accumulate 30 minutes of moderate exercise over the course of a day, every day. This will help shed weight, reduce stress, and reduce risk of certain types of cancers, heart disease, and other chronic illnesses.