TODAY 9/26/11

1. TODAY 9/26/11 • Hand in Homework • Review fitness testing worksheet • Quote of the Day • Obesity Video: http://www.youtube.com/watch?v=yDbocZ438f0 • http://www.youtube.com/watch?v=1DloJanE-OQ&feature=relmfu • Fitness Principles • Hand IN: Physical Activity Pyramid, Goals, Weekly plan

2. QUOTE OF THE DAY: “Winning isn't everything, but wanting to win is”.
- Vince Lombardi

3. Anaerobic vs. AEROBIC • Aerobic exercises causing the body to utilize oxygen in order to create energy. • The oxygen is needed to breakdown glucose. Glucose is the fuel needed to create energy. • During anaerobic exercises the body creates the energy without oxygen. • The body’s demand for energy is greater so that it must use natural body chemicals to create it.

4. Fitness Principles

5. Warm-UP • Prepare muscles for work! • Heart Rate increases gradually • DO NOT Static Stretch cold muscles!

6. Fitness Principles • Overload – progressively working the body harder than it is normally worked. • Progression – Gradual increase in overload to achieve a higher level of fitness. • Specificity – Exercises and activities are specific to themselves.

7. F.I.T.T FITT WAVE!!! • Frequency- How often each activity is done • Intensity- How hard you work at the activity per session • Time (Duration)- How much time you spend each session • Type- Which activities you select

8. DEAL OR NO DEAL….FACT OR MYTH • FOR 10 jumping jacks Doing Sit-ups and crunches is the best way to get rid of belly fat? - Stand if you think this is a MYTH - Sit if you think this is a FACT MYTH

9. FOR 10 Push-ups You should always sweat when you are working out, or your not working hard enough - Stand if you think this is a MYTH - Sit if you think this is a FACT MYTH

10. FOR 10 Squats Belly Fat is the worse for you than fat on other parts of your body - Stand if you think this is a MYTH - Sit if you think this is a FACT FACT

11. FOR a :30 second straight arm plank Stretching before a workout is critical to preventing injury - Stand if you think this is a MYTH - Sit if you think this is a FACT MYTH

12. FOR :30 sec of fake jump rope Women can lift heavy weights and not get ‘bulky’ - Stand if you think this is a MYTH - Sit if you think this is a FACT FACT

13. FOR 10 Lunges The most important factor in exercise and weight control is not the percentage of fat calories burned - Stand if you think this is a MYTH - Sit if you think this is a FACT FACT

14. Training Zones • Healthy Heart Zone (Warm up) - 50 - 60% of maximum heart rate • 85% of calories burned in this zone are fats • Fitness Zone (Fat Burning) - 60 - 70% of maximum heart rate • 85% of calories burned in this zone are fats • Aerobic Zone (Endurance Training) - 70 - 80% of maximum heart rate • Improve your cardiovascular and respiratory system AND increase the size and strength of your heart. • 85% of calories burned in this zone are fats • Anaerobic Zone (Performance Training) - 80 - 90% of maximum heart rate • This is a high intensity zone burning more calories • 15 % from fat • Red Line (Maximum Effort) - 90 - 100% of maximum heart rate • Very intense must be in great shape

15. Goal Setting: • 1. Identify goal(s) • 2. How will you get to this goal (list steps)? • 3. What problems might you face? • 4. Checkpoints – when will you evaluate progress? • 5. What will your reward be when you complete your goal(s)?

16. What factors effect our activity choices? Fun Achievable Cost Convenience Safe Current Health

17. Cool Down • Return heart rate to steady state • Relax muscles • Minimize soreness • Improve flexibility • Usually about 5-10 minutes