nash physical education personal activity plan project
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NASH
PHYS
ICAL
EDUCAT
ION
PERSONAL ACTIVITY PLAN PROJECT
FITNESS CONCEPTS
LEARNING OBJECTIVES
1. Self-assess and reflect on one’s own personal fitness through interpretation of the FITNESSGRAM assessment tool.
2. Develop appropriate goals for improving and/or maintaining fitness levels, based on personal scores for each of the health-related fitness component assessments.
3. Design a personal activity plan. 4. Apply and synthesize knowledge of the principles of training as they relate to each of the health-related fitness components. 5. Use self-monitoring equipment such as fitness apps, heart rate monitors and pedometers to monitor activity plan and personal goals.
1.Aerobic Capacity2.Body
Composition3.Muscular
Strength4.Muscular
Endurance5.Flexibility
COMPONENTS OF FITNESS
THE F.I.T.T. PRINCIPLE IS A BASIC PHILOSOPHY OF WHAT IS NECESSARY TO
GAIN A TRAINING EFFECT FROM AN EXERCISE PROGRAM.
F.I.T.T. PRINCIPLE
Frequency
How often?
Intensity How hard?
Time How long?
Type What?
FITT
AEROBIC
CAPACIT
YPACER & ONE MILE
RUN
The efficiency for which the body delivers oxygen and nutrients needed for muscular activity; requires oxygen to sustain the activity.
AEROBIC CAPACITY AND THE FITT PRINCIPLE how often a person performs the targeted physical activity
• Most days of the week
how hard you exercise or engage in physical activity• Target Heart Rate Zone• Rate of Perceived Exertion
how long you exercise • It must be long enough to produce sustained,
heightened activity in the muscles involved• At least 20 -30 minutes within your THRZ
activities that create a constant heart rate response• exercise is of a dynamic contracting nature that
involves movement, (not isometric) • exercise should be rhythmic to allow a consistent
intensity• Examples: walking, running, cycling, swimming,
rowing, hiking, cross country skiing
F: I: T:
T:
TRAINING PRINCIPLES APPLIED TO CARDIO-RESPIRATORY FITNESS,
BASED ON FITNESS GOALS
Based on Fitness Goals
Base Health-Related Fitness
Intermediate Health-Related
Fitness
Athletic Performance
Fitness
Frequency 3 times per week
3 – 5 times per week
5 – 6 times per week
Intensity 50 – 60% max HR
60 – 75% max HR
60 – 90% max HR
Time 30 minutes total
40 – 60 minutes total
60 – 120 minutes total
Type Walking, jogging, swimming, cycling, rowing, dance
Jogging, running, fitness based games and activities
Training programs, running, aerobics, swimming, cross country skiing, jumping rope
MEASURING INTENSITY DURING EXERCISE
CALCULATED MAXIMUM HEART RATE AND
TARGET HEART RATE ZONES
Age Maximum
HeartRate
Target Heart Rate(rounded to nearest whole number)
60% of MHR
Burns fat slowly
Moderate Activity
70% of MHR
Burns fat fasterWeight
Management
80% of MHR
Burns fat fastestAerobic
90% of MHR
AnaerobicThreshold
15 205 123 144 164 185
16 204 122 143 163 184
17 203 122 142 162 183
18 202 121 141 162 182
Maximum heart rate (MHR) is calculated by subtracting one’s age from 220. To calculate target heart rate zone (THRZ,) find the lower and higher percentages of the MHR.
MEASURING INTENSITY DURING EXERCISE
0 Nothing at all
1 Very weak
2 Weak
3 Moderate
4 Somewhat strong
5 Strong
6
7 Very strong
8
9
10 Maximal
Modified Borg Scale - RPE
• A less scientific way to gauge exercise intensity; a subjective measure of how hard you are exercising.
• The cardio-respiratory training effect is best achieved at intensity levels that are “somewhat strong” to “strong,” which corresponds to a rating of 4 to 5 on the scale.
• Also the rating of 4-6 should have you working within your target heart rate zone, and if near 10, at your maximum heart rate
HOW CAN AEROBIC CAPACITY BE IMPROVED?
Spending more time watching TV or playing video games
Participating in activities that use large muscle groups and that make you breathe harder
Participating in stretching and yoga
Participating in a weight lifting program
Answer: Participating in activities that use large muscle groups and that make you breathe harder
BODY COMPOSITION
In physical fitness, body composition is used to describe the percentages of fat, bone, water and muscle in human bodies.
% Body Fat/Bioelectrical Impedance Analyzer
Body Mass Index (BMI)
Measure of body fat based on your weight in relation to your height
Can be less accurate for students who have a large amount of lean muscle mass
BODY COMPOSITION AND THE FITT PRINCIPLE
• Daily
• Combination of intensities
• Dependent on intensities
• Aerobic• Anaerobic• Resistance
F:I:T:T:
MUSCULAR
STRENGTH
&
ENDURANCE
CURL-UPS,
TRUNK LIFT &
PUSH-UPS
MUSCULAR STRENGTH– The greatest amount of force a muscle or muscle group can exert in a single effort.MUSCULAR ENDURANCE – The ability of a muscle or muscle group to perform repeated movements with sub-maximum force for extended periods of time.
MUSCULAR FITNESS AND THE FITT PRINCIPLE
I:
MUSCULAR STRENGTH MUSCULAR ENDURANCE
• 3 times a week or every other day
• Different muscle groups
• Daily for some muscle groups
• 3-4 times a week
• 8-12 reps• 70-90% of max. lift• 1-4 sets• 8-12 exercises
• 15+ reps• 50% max weight, Body
weight• 1-3 sets• 8-12 exercises
• 15-60 minutes• Progressive overload
• 30-60 minutes• Progressive overload
• Resistance training• Free weights• Machines
• Resistance training• Body weight• Circuit training
F:
I:
T:T:
FLEXIBILITY
SIT & REACH AND
SHOULDER STRETCH
Ability of a muscle to move through its full range of motion.
FLEXIBILITY AND THE FITT PRINCIPLE• Daily• Warm-up• Cool-down
• Hold 15-30 seconds• Total body• 1-3 reps
• 10-20 minutes
• Static stretch• Controlled dynamic stretching• Yoga
F:I:T:T:
PRINCIPLES OF TRAINING
Overload Principle To be worked against a greater load than usual. Systematically overload, do not start out with an extremely
strenuous routine, it may cause injury. If you PROGRESSIVELY and GRADUALLY increase your
exercise load, your fitness levels will increase over time.
Principle of Specificity To develop a certain component of fitness you must work
that particular component. Exercises that increase flexibility will do little to develop
strength or cardio-respiratory endurance. If you want to develop cardio-respiratory endurance, you
must select an activity that offers continuous aerobic exercise, such as running or swimming.
SPECIFICWhat exactly will you do?
MEASURABLEHow will you know if you meet your goal?
ATTAINABLEWhat steps are you going to take to reach your goal?
REALISTIC/RELEVANT
What about your goal makes it important to you?
IMELYWhen do you want to complete your goal?
S.M.A.R.T. GOALS
SMART
REASONS WHY EDUCATING YOUTH TO PARTICIPATE IN REGULAR/DAILY PHYSICAL ACTIVITY:• Decreases risk of heart disease, diabetes,
high blood pressure, and cancer.
• May lower an individual’s tendency to become overweight or obese.
• Helps youth make healthy and active changes for a lifetime.
• Provides significant overall health benefits and is necessary for good health.
60 minutes of daily physical activity is recommended for individuals in your age group.
INDIV
IDUALS
IN YO
UR
AGE GROUP
SHOULD
PART
ICIPA
TE IN
THE
FOLL
OWIN
G TYP
ES OF
PHYS
ICAL A
CTIVIT
Y
DAILY:
M O D E R AT E T O V I G O R O U S P H Y S I C A L A C T I V I T Y
S E V E R A L P E R I O D S O F P H Y S I C A L A C T I V I T Y O F 1 5 M I N U T E S O R M O R E
A VA R I E T Y O F A C T I V I T I E S T H AT A F F E C T A L L T H E C O M P O N E N T S O F F I T N E S S
P H Y S I C A L A C T I V I T I E S T H AT A R E E N J O YA B L E
WHAT IS THE PRIMARY PURPOSE OF FITNESS TESTING IN PHYSICAL EDUCATION CLASS?
1. To provide teachers with a fitness test in order to grade students on their physical activity?
2. To compete against other students in their class/school?
3. To educate students about fitness as it relates to the sports they like to play?
4. To compare each individual student to another student or class average?
5. To provide students with personal health-related fitness information that may be used for planning a personal training program?
NO
NO
NO
NO
YES
ADDITIONAL FITNESS-GRAM INFORMATION• FG testing occurs in PE class because it provides
students with personal-health related information that may be used for planning a personal training program.
• Self-testing can be repeated often by the individual or another student to assess improvement.
• Self-testing is a personal tool that can be used beyond school fitness programs.
• Self-testing allows students to plan their own personal fitness programs throughout life.
• Self-testing with practice becomes an accurate measure for students on how they are able to improve.
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