Fitness for Life

1. Fitness for Life Unit 2

2. Chapter 4

4. Your Target Heart Rate

5. Target Fitness Zone • A: Inactivity • B: Normal Activity • C: Threshold of Training • D: Target Zone • E: Target Ceiling

6. Target Fitness Zone • The minimum amount of overload needed to achieve physical fitness is called threshold of training. • Overload: the only way to produce fitness and health benefits through physical activity is to require your body to do more than it normally does. • Target Ceiling: • The upper limit of activity in a week. If exceeded too often overuse injuries can occur.

7. Target Fitness Zone • Why should you not exercise above the target ceiling? • Potential overuse injuries  • Which letter in the diagram represents the minimum amount of activity necessary to build physical fitness? Why is important to Stay in the right zone. • C. To make sure you are doing enough to build, but not too much to cause potential overuse injuries.

8. Heavyweights Clip

9. F.I.T.T. Principle • Frequency • How often you do physical activity in a week • Intensity • How hard you perform physical activity • Time • How long you are doing the activity • Type • The kind of activity you do

10. Other Fitness Principles • Specificity: • The specific type of exercise you do determines the specific type of benefit you receive • Progression: • Amount and intensity of exercise should be increased gradually • Cardiovascular Fitness • 20 continuous minutes needed to achieve Cardiovascular Fitness

11. Other Fitness Principles • How do age and maturation affect physical fitness? • The older you are the more likely you have gone through puberty and had your body mature. This naturally allows for your physical fitness to be higher.

12. Chapter 5

13. Short Term vs. Long Term Goals • Short Term Goals • A short term goal is any goal that is 30 days or less • Example: I am going to do 50 crunches a day for the next two weeks • Long Term Goals • A long term goal is any goal that is 31 days or more • Example: I am going to 1,000 crunches over the next two months

14. 13 Steps to Setting Fitness Goals 1. Be realistic 2. Be specific 3. Personalize 4. Put your goals in writing 5. Know the reasons for setting goals 6. Consider goals for all parts of fitness 7. Self-assess periodically and keep logs

15. 13 Steps to Setting Fitness Goals 8. Focus on improvement 9. Set new goals periodically 10. Revise if necessary 11. Reward yourself 12. Participate in activities with others who have similar abilities 13. Consider maintenance goals

16. Skill • Skill • The ability to do something efficiently

17. Skill • Motor Skill: • The ability to do things such as walking, running or jumping • Sport Skill: • The ability to do things such as throwing, catching and kicking • Self Management Skill: • Skills that help you to remain active and healthy throughout life

18. Wise Words From Phil

19. Teenagers Today • Cell phones have become such an integral part of daily life for teenagers that 15-18 year olds are reported to spend an average of 1 hour and 51 minutes each day sending text messages. Kids between 11 and 14 spend an average of 1 hour and 13 minutes texting. A few additional statistics we found regarding teens and texting include: • Texting is the second most common use of cell phones, following checking the time • 65 percent of high school students use their cell phone in school • One-fourth of text messages sent by teens are during class hours • 42 percent of teens say they can text with their eyes closed • One study shows that teens under 18 years old send and receive 2,779 texts a month • Teens send and receive five times more text messages per day than adults • Those who send and receive more than 50 texts a day also tend to be heavy users of voice calling • 54 percent of teens use text messaging as daily communication, and only 38 percent will call on a cell phone

20. 5 Stages of Personal Fitness • Couch potato: • one who has a sedentary lifestyle • Inactive Thinker: • one who is active sometimes, but is really inconsistent and thinks often about becoming active • Planner: • one who just bought exercise equipment

21. 5 Stages of Personal Fitness • Activator: • one who is sometimes active • Active exerciser: • one who is active nearly every day of the week and keeps themselves in good physical shape • What percentage of teens could be classified as couch potatoes? • 14%

22. What stages are the following people?

23. What stages are the following people?

24. What stages are the following people?

25. What stages are the following people?

26. What stages are the following people?

27. Chapter 6

28. Uncle Si Metabolism Clip

29. METs • MET: • Comes from the word metabolism, which refers to the use of energy to sustain life. The term is used to determine the intensity of a workout. • Metabolism: • The amount of energy needed to sustain life.

30. MET Scale • MET Scale: • 1 MET= energy expended during rest • 2-3 METs= energy expended during very light activity such as typing • 4-7 METs= lifestyle activities • 8 + METs= vigorous activities

31. MET Scale • How many METs for the Following: • Brisk walk: 4-5.5 • Mowing the lawn: 6-7 • Slow bicycling: 3-5 • Making a bed: 3

32. Physical Activity Pyramid • Activities at the base of the pyramid are called? • Lifestyle Physical Activities • You should perform how many minutes a day from the base of the pyramid? • 30 minutes • Brisk walking would be considered what intensity? • Moderate • A device worn that counts the amount of steps taken in a day is called? • Pedometer

33. Attitudes Towards Fitness • Positive Attitudes: • 1. I enjoy working out • 2. I want to look my best • 3. I’m good at fitness • Negative Attitudes • 1. I don’t have time • 2. I don’t like sports • 3. I never improve very much