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Fitness Project Criteria

Fitness Project Criteria. This sheet will guide your work on the fitness project. . My Fitness Results. Smart Goals. Cardiorespiratory Endurance: Muscular Strength or Endurance: Flexibility:

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Fitness Project Criteria

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  1. Fitness Project Criteria This sheet will guide your work on the fitness project.

  2. My Fitness Results

  3. Smart Goals • Cardiorespiratory Endurance: • Muscular Strength or Endurance: • Flexibility: Scenario: Kim would like to improve her flexibility. She can currently reach to 3 inches on the sit and reach assessment. Write a SMART Goal for Kim to improve her flexibility. By improving Kim’s flexibility, she will be able to score a 5on the Sit and Reach Assessment. I will complete this goal by June 1st 2012. • These goals must be SMART: • Specific • Measurable • Attainable • Relevant • Time oriented

  4. FITT Principle Chart- Describes how to apply the principles of overload and progressionSection 3

  5. Section 4Warm Up and Section 8 Cool DownFor my warm up and cool down, I will jog before and after my workout for about 10 to 15 minutes.

  6. Section 5: STRETCHING ROUTINE-Benefits areUpper body stretch: include a description and pictureMid body stretch: include a description and pictureLow body stretch: include a description and picture

  7. Section:6 Cardio Respiratory Endurance:Health Benefits:Maximum Heart Rate: Show your work.Target Heart Rate Zone: Show your work

  8. Section 7 Resistance Training:Benefits:Training Chart:

  9. Conclusion: (Answer the 7 questions in complete sentences)1. Five health related components are:2.Assessment tool to measure each are:3. Health related components of fitness are focused on when developing an individual plan so one can improve by incorporating training principles of……..overload and progression4. What is most important and why….5. What is least important and why….6. The fitness plan will help me physically/mentally/and socially …one example of each. (refer to notes)7. Which one is most important and why

  10. Work Cited page: Library/ Resources for classes/health folder/easybib.com/Spark people • Works Cited • "Reference Guide to Aerobic Exercise." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. • "Reference Guide to Cooling Down." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. • "Reference Guide to Strength Training." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. • "Reference Guide to Stretching." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. • "Reference Guide to Warming Up." SparkPeople. N.p., n.d. Web. 05 Dec. 2012. • Go to easybib- easybib.com/

  11. Practice quiz in 5 minutes BE SURE TO KNOW: • THE HEALTH RELATED COMPONENTS OF FITNESS • THE FITT PRINCIPLE • THE PRINCIPLES OF SPECIFICITY, OVERLOAD, & PROGRESSION • Look over your notes/warm-ups/worksheets • Study with a classmate

  12. Practice Quiz • What does FITT stand for? • Describe the principle of Specificity. • Describe the Overload Principle. • What are the five health related components of fitness? • Name one way to assess cardio-respiratory endurance. • Holding a stretch for 20 seconds or longer will help you to improve ________. • What type of exercise should a person perform if she wants to improve her muscular strength or muscular endurance? • What is the formula to find your Maximum Heart Rate? • Identify ways to help prevent diabetes. SWITCH PAPERS • Frequency, Intensity, Time & Type. • The specific physical activity chosen to improve a health related component of fitness (example- anaerobic exercises help you to improve muscular endurance) • Increasing the amount resistance the body is accustomed to in order to achieve fitness • Muscular Strength, Muscular Endurance, Cardio-Respiratory Endurance , Flexibility, & Body Composition. • 3 Minute Step Test or Mile Run • Flexibility • Anaerobic Exercise • 220-Age= Maximum Heart Rate (MHR) • Exercise and eat right=great diet.

  13. Fitness Test ….how did you do? Short Answer=Smart Goal for Jim. His score on step test was 115bpm. It put him in needs improvement category. In space provided, write a smart goal to improve his cardiorespiratory endurance. By improving his cardio-endurance Jim will score lower than 110 bpm on step test by June 2013. Max heart rate formula for a 30 year old, warm up rate and target heart rate range.

  14. (CFA)-Study your open notebook quiz • Use a pencil • Fill in your name, block, and Student ID • If you are unsure of an answer, bubble in “D” (IDK)

  15. QUESTIONS???Open Note book Quiz

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