The Introduction

Introduction

Every 40 seconds in the United States, someone dies from cardiovascular disease. Obesity rates are at the highest level ever. 84% of adult Virginians do not exercise at least 3 times per week. Research suggest that creating a plan for fitness that includes goals for improvement, self-evaluation of fitness levels, and a variety of activities leads to improved personal health and fitness.

The Assignment

Your

Assignment

• Create a Fitness Plan that will lead to healthy levels of fitness.

• A effective plan includes the following: – Based on the five components of health-

related fitness

– A self-assessment of all fitness in all five areas of health-related fitness.

– A set of goals for improvement in each area of fitness.

– A plan for activity to be completed that will help you reach those goals.

– Utilizes the FITT Principle, the principles of overload, progression, and specificity.

– Includes a plan for warming up

and cooling down.

– A plan for re-assessing your

levels of fitness throughout

your plan.

Task #1: Defining

Fitness

Task #1: Defining

Fitness

• Identify and define the Five

components of Health-related

fitness.

• Use the following links to

research your answer:

– Arlington Schools define fitness

– Fitness Vocabulary Flashcards.

– KidsHealth: Keeping Fit and

Having Fun

– Rewards and Benefits of

Exercise

Task #2:

Measuring

Fitness

Task #2:

Measuring Fitness

• Create a record of your most

recent fitness scores. See your

HPE teachers if you need help

with your scores.

• See below sites for more

information about the fitness

test.

– How Fit are You?

– FitnessGram basics

– Valuable information about

fitness testing.

– Measuring Aerobic Capacity

– Measuring Endurance,

Strength, & Flexibility

Measuring Body

Composition

Task #2 Body Composition

• About Body Composition

• Measuring Body Composition:

Compare your Skin Caliper

readings by figuring you BMI:

Calculating BMI

• Use you Body Composition

Assessment to analyze to your

present level of health.

• Learn more about what is a

healthy BMI for Kids and Teens:

– CDC: BMI for Kids and Teens

Your Fitness

Score History

Task #2: Accessing

Your Fitness Scores

• Look your fitness scores from previous

years at Focused Fitness

• Find login for WELNET on lower left hand

side of screen.

• Enter login information as a student

– Username: student ID number

– Password: students last name

• Click on ‘Fitness’

• Scroll to bottom to see your scores while

in WJCC Schools.

• of page.

Task #3:

Setting

Fitness Goals

Task #3: Setting Fitness

Goals

• Develop a set of short-term and long-

term goals for each area of fitness.

Timelines are an excellent way to

show how your goals progress.

• Use the following sites for information

on setting realistic fitness goals:

– Setting Fitness Goals

– Rule of 10 for setting fitness goals

– Steps for setting goals.

– 5 Facts about Setting Goals.

Task #4:

Building a

Program

Task #4: Building a

Program

• Use the following websites to get some basic background information about fitness ideas and programs:– Let’s Move: 5 Simple Steps to

Success

– KidsHealth: Food and fitness.

– Get Active

– CDC Guidelines for Activity

– Weight Lifting for Teens

– Hottest Fitness Trends for Teens

– LiveStrong: Teen Training Programs

Task 5: Getting Started

Task #5: Getting

Started

• Teen Nutrition & Fitness Center

• Fitness Plans for Teens

• Starting a Fitness Program

Task #5: Getting

Warmed Up

Task #5:Getting

Warmed Up

• Exercise Warm Up and Cool Down

• What is Dynamic Stretching?

• Dynamic Stretching 101

• Awesome Warm Up Routine

• Before You Run: The Dynamic Warm-Up | ACTIVE

• New approach to warming up

• 10 Minute Warm-Up for Any Workout

• Cool Down: Sample Static Stretching

Routine for End of your Workout

Task # 5:

Activity Choices

Task #5: Activity and

Exercise Choices

• How about Core Fitness?

• Core Exercises

• Core Exercises with Fitness Ball

• Weight Training Basics

• Weight Training: Improving your

muscular fitness

• Strength Training Exercises

• Focus on Flexibility

• 4 Elements of Rounded Routine

• Finding Time for Activity

Task #5:

More Activity Choices

Task #5: Activity and

Exercise Choices• What is Pilates?

• Killer Abs

• Getting Fit Outdoors

• What is Interval Training?

• Tips for Interval Training

• How to stretch your muscles?

• 5 Heart Rate Zones

• Zumba™

• Rating Exergames

• Burning Calories using Exergaming

Task # 5: More

Activity Choices

Task #5: Activity and

Exercise Choices

• What is CrossFit™?

• CrossFit™ sample workouts

• CrossFit™ Exercise Demos

• CrossFit: How it works

• How to do a Perfect Squat

• 11 Intense tabata-exercises

• What is a TABATA and how do I use it?

• What is Suspension Training?

• Best Fitness Apps

• Obstacle Course Training

• Let’s Get Dirty: 9 Training Tips for Your

First Obstacle Race

Task #6: Parts of a

Workout

• Three Parts of a Workout

• Anatomy of a Workout

• 100 Body Weight Workouts

• Body Weight Workout Cards

• 7 Minute Workout

Task #6: Parts of a Workout

Task #7: Using the

FITT Principle

Task #7: Using the FITT

Principle

• The FITT Principle is an

excellent way to plan your

activity schedule. It allows you

to make clear what schedules

should look like. Use the below

website to help you better

understand how to use the

Principle.

– Defining the FITT Principle

– Using FITT Principle in planning

a program. Principles of

Training

Task #8: Principles of

Training

Principles of training defined

In class slideshow:

Principles of Training

ITF Info on Training

Principles

Principles of Training

Task #9: Completing Your Plan

Task 9: Complete your

plan.• Use the information you have

learned from your research to

complete a 2 week plan:

– Work for at least five days a week

for two weeks.

– Make sure the activities you chose

will help you meet your goals.

– The log should list specifically what

you will be doing each day and use

the FITT Principle.

– Add details of exactly what

exercises you will be doing, how

many or how long you will do

them, how much you will do if lifting

weights, etc…

– Includes activities that address all

five areas of Health-related fitness.

The Evaluation

The Evaluation

Category 4 3 2 1

Internet Use

Successfully uses

suggested internet

links to find

information and

navigates within

these sites easily

without assistance.

Usually able to use

suggested internet

links to find

information and

navigates within

these sites easily

without assistance.

Occasionally able to

use suggested

internet links to find

information and

navigates within

these sites easily

without assistance.

Needs assistance or

supervision to use

suggested internet

links and/or to

navigate within these

sites.

Organization

Information is very

organized with well-

constructed pages

and detail on each

part of the plan.

Information is

organized with well-

constructed.

Information is

organized, but some

parts are not well-

constructed.

The information

appears to be

disorganized.

Assessment

and Fitness

Goals

Fitness goals are

clearly based on

results of self-

assessment with

realistic goals set for

future improvement.

Fitness goals are

based on self-

assessment with

some goals for

improvement.

Fitness goals are set

for future

improvement.

Fitness goals are not

a part of the plan.

Weekly

Plans

Plan is well-planned

giving attention to

using the FITT

Principle and the rule

of 10.

Plan is planned and

uses the FITT

Principle.

Plan is planned but

does not apply FITT

Principle or use of

the rule of 10.

Plan is not planned

well and does not

address the FITT

Principle or the rule

of 10.

Resources

Uses at least 12

websites in

researching for plan.

Uses at least 10

websites in

researching for plan.

Uses at least 8

websites in

researching for plan.

Uses at least 6

websites in

researching for plan.

Back to Beginning

Write IT Down!

• Due Dates:• A Day – December 19, 2016

• B Day – December 20, 2016