What is Personal Fitness ?

1. What is Personal Fitness ?

2. Personal fitness is an individual effort and desire to be the best that one can be.

3. OUR GOALS Regardless of your current level of personal fitness, in this next unit we will set goals to be in better shape, feel better about ourselves, have more energy, and gain self-confidence in our overall abilities. We will work together as team members & encourage each other to achieve our goals.

4. Importance of Exercise • Helps prevent against disease • Improves stamina • Strengthens and tones • Enhances flexibility • Controls weight • Improves quality of life • Students who exercise regularly do better in their academic courses in school.

5. Different Types of Exercise • Aerobic • Strength Training (Anaerobic) • Flexibility Training ( Anaerobic)

6. Aerobic Exercise Aerobic exercise is any activity that increases your heart rate to work at 70-80 percent for at least 10 minutes is considered aerobic exercise.

7. Benefits of AerobicExercise • Helps you to keep extra pounds off! • Helps to boost your mood! • Increases your stamina! • Activates your immune system! • Reduces your health risks, such as: Heart disease, diabetes, obesity! • Strengthens your heart!!!

8. AnaerobicExercise • Anaerobic exercise is high intensity muscular activity that lasts for a short period of time. • Anaerobic means "without oxygen," so your body does not use oxygen to help produce energy like it does when you exercise aerobically.

9. Types of Anaerobic Exercise • Strength training (also known as weight lifting or weight training) • calisthenics (push-ups, pull-ups etc.) are examples of anaerobic exercise

10. Benefits of Anaerobic Exercise • Helps prevent health related problems such as: Obesity, arthritis, diabetes, and cardiovascular disease • Builds and maintains lean muscle mass. • Increases bone strength and density. • Reduces body-fat

11. Importance of an Elevated Heart Rate • Resting and target heart rate can tell you how healthy your heart is • For teens, a normal resting heart rate is anywhere from 50-90 beats per minutes • For Fat Loss aim between 102-143 beats per minute • For Cardiovascular training aim between 143-173 beats per minute

12. How can we check our heart- rate? Use the pads of your middle and index finger along the base of your thumb -Count the number of beats in a 10 second time frame; multiply that number by 6 Use the pads of your middle and index finger along the side of your neck; alongside the throat -Check the difference between your resting heart rate and your target heart rate Radial Pulse Carotid Pulse

13. Our Workout Plan • Use a weight you feel comfortable with and start with low weight. • Aim for approximately 30% of your 1 rep max • Focus on Form, not number of repetitions. • 30 seconds / 1 minute off- This will increase as we become more physically fit. Listen for whistle • 1 person logs, 1 person spots, 1 logs information • Check your pulse at the beginning of your workout and the end. Write this information on your log sheet

14. Things We Will Learn • Proper technique and usage of weight room equipment. • WEIGHT ROOM SAFETY! • Spotting techniques • The positive results of strengthening different muscle groups.

16. Important! Don’t be Foolish! • When beginning a new workout program it is VERY IMPORTANT to start out slow. • You will begin with low weights and low repetitions. • Many times people make a mistake of pushing too hard in the beginning which only results in injury. • Many athletes choose not to lift heavy weights and prefer to use light weights.