Personal Training Project: 2Personal Training Project: 2ndnd TrimesterTrimester

OutcomesOutcomes

Fitness PlansFitness Plans

Meet your Trainer/CoachMeet your Trainer/Coach

InterviewsInterviews

Obesity VideoObesity Video

Workout ExampleWorkout Example

F.I.T.T. principle and the Five F.I.T.T. principle and the Five Components of Health Related Components of Health Related FitnessFitness

Website and resourcesWebsite and resources

Why?Why?

OutcomesOutcomes

Students will research and choose 3 Students will research and choose 3 life long physical activity preferences life long physical activity preferences and will determine self-responsibility and will determine self-responsibility for skill development, knowledge of for skill development, knowledge of concepts, and fitness benefits.concepts, and fitness benefits.

Students will set a personal fitness Students will set a personal fitness goal that can be developed outside goal that can be developed outside of class, but measured in Physical of class, but measured in Physical Education class.Education class.

Students will plan a two-week Students will plan a two-week personal fitness plan for a classmate personal fitness plan for a classmate based on their physical activity based on their physical activity preference.preference.

Students will train a classmate Students will train a classmate according the plan they create for according the plan they create for them.them.

Students will be trained by a Students will be trained by a classmate according to the plan classmate according to the plan created for them. created for them.

Students will work in and outside of Students will work in and outside of class to improve physical fitness in class to improve physical fitness in relation to the personal fitness plan. relation to the personal fitness plan.

Students will keep a journal to record Students will keep a journal to record fitness progress, and reflections.fitness progress, and reflections.

Personal Fitness PlansPersonal Fitness Plans

Specify appropriate, sport specific Specify appropriate, sport specific warm upswarm ups

Specify proper cool downsSpecify proper cool downs

Specify the principles of exercise for Specify the principles of exercise for each of the five components of each of the five components of health related fitness. health related fitness.

Identify and perform (plan) Identify and perform (plan) appropriate physical activities that appropriate physical activities that can be completed in inclement can be completed in inclement weather, while away from home or weather, while away from home or school, and when a minor injury may school, and when a minor injury may require an alternate activity in require an alternate activity in relation to your plan.relation to your plan.

Meet your trainer/client- ten Meet your trainer/client- ten minutesminutes

Tali/ Gina, Caroline/Sonia, Elise/Kylie, Tali/ Gina, Caroline/Sonia, Elise/Kylie, Alex/Amin, Shaili/Megan, Brandon Alex/Amin, Shaili/Megan, Brandon T./Cary, Rachael/Jessica, Jarrod/Ian, T./Cary, Rachael/Jessica, Jarrod/Ian, Stephanie/Sonnet, Jona/Charlie, Stephanie/Sonnet, Jona/Charlie, Henry/Brandon C., Karna/JordanHenry/Brandon C., Karna/Jordan

Ideas for Interview QuestionsIdeas for Interview QuestionsWhat were your three life long physical activity preferences?What were your three life long physical activity preferences?

Why did you choose this one?Why did you choose this one?

Are you currently pursuing this passion?Are you currently pursuing this passion?

If yes, what is your current training?If yes, what is your current training?

If no, do you have any experience with this activity/sport?If no, do you have any experience with this activity/sport?

What do you already know about your sport?What do you already know about your sport?

What would you like to know?What would you like to know?

How did you feel about your physical fitness test results? Better How did you feel about your physical fitness test results? Better than expected? What you expected? Less than you had expected? than expected? What you expected? Less than you had expected?

What do you perceive as your physical strengths? Areas for What do you perceive as your physical strengths? Areas for improvement?improvement?

Do you have any injuries or physical limitations?Do you have any injuries or physical limitations?

What are your expectations from me?What are your expectations from me?

*Anything else you can think of *Anything else you can think of

Meet your trainer/client;Meet your trainer/client; ten minutes ten minutes

Gina/Caroline, Sonia/Elise, Kylie/Alex, Gina/Caroline, Sonia/Elise, Kylie/Alex, Amin/Shaili, Megan/Brandon T.Amin/Shaili, Megan/Brandon T.

Cary/Rachael, Jessica/Jarrod, Cary/Rachael, Jessica/Jarrod, Ian/Stephanie, Sonnet/Jona, Ian/Stephanie, Sonnet/Jona, Charlie/Henry, Brandon C./Tali, Charlie/Henry, Brandon C./Tali, Jordan/KarnaJordan/Karna

Ideas for Interview QuestionsIdeas for Interview QuestionsWhat were your three life long physical activity preferences?What were your three life long physical activity preferences?

Why did you choose this one?Why did you choose this one?

Are you currently pursuing this passion?Are you currently pursuing this passion?

If yes, what is your current training?If yes, what is your current training?

If no, do you have any experience with this activity/sport?If no, do you have any experience with this activity/sport?

What do you already know about your sport?What do you already know about your sport?

What would you like to know?What would you like to know?

How did you feel about your physical fitness test results? Better How did you feel about your physical fitness test results? Better than expected? What you expected? Less than you had expected? than expected? What you expected? Less than you had expected?

What do you perceive as your physical strengths? Areas for What do you perceive as your physical strengths? Areas for improvement?improvement?

Do you have any injuries or physical limitations?Do you have any injuries or physical limitations?

What are your expectations from me?What are your expectations from me?

*Anything else you can think of*Anything else you can think of

Obesity: a “growing” problemObesity: a “growing” problem

: : http://www.youtube.com/watch?v=vCORDl4bqDE

Workout ExampleWorkout Example

http://www.livestrong.com/article/535799-four-week-full-body-workout-routine-for-soccer-players/

5 COMPONENTS OF 5 COMPONENTS OF HEALTH-RELATED FITNESSHEALTH-RELATED FITNESS

1. Muscle strength1. Muscle strength1. Muscle strength1. Muscle strength2. Muscle endurance2. Muscle endurance3. Cardiovascular endurance3. Cardiovascular endurance4. Flexibility4. Flexibility5. Body composition5. Body composition

MUSCLE STRENGTHMUSCLE STRENGTH

The ability of a muscle or muscle group The ability of a muscle or muscle group to exert a maximum force against a to exert a maximum force against a resistance resistance ONE TIMEONE TIME through the full through the full range of motion. Range of motion (ROM) range of motion. Range of motion (ROM) is the degrees through which a joint can is the degrees through which a joint can move. move.

MUSCLE ENDURANCEMUSCLE ENDURANCE

The ability of a muscle or muscle The ability of a muscle or muscle group to exert a sub-maximal force group to exert a sub-maximal force REPEATEDLYREPEATEDLY over a period of over a period of time.time.

CARDIOVASCULAR CARDIOVASCULAR ENDURANCEENDURANCE

The ability to perform large muscle The ability to perform large muscle moderate to high intensity exercise for moderate to high intensity exercise for PROLONGED PERIODSPROLONGED PERIODS keeping your keeping your heart rate in the heart rate target heart rate in the heart rate target zone:zone: 220

- age

x 70% to 85%

The target heart rate zone for a 17 year old is

142-173 beats per minute.

Is the ability to move a joint through Is the ability to move a joint through its complete range of motion (ROM).its complete range of motion (ROM).

FLEXIBILITYFLEXIBILITY

BODY COMPOSITIONBODY COMPOSITION

Is the amount of lean Is the amount of lean body mass (bone, muscle, body mass (bone, muscle, organs and body fluids) organs and body fluids) compared with the compared with the amount of body fat. amount of body fat.

ADULT MALEADULT MALE ADULT ADULT FEMALEFEMALE

15%-18% 22%-15%-18% 22%-25%25%

BMI = Body Mass Index

It is an indirect measure of body composition

based on height and weight.

BENEFITS OF EXERCISE:

STRENGTHENS HEART AND LUNGS

DECREASES BLOOD PRESSURE

STRENGTHENS MUSCLES AND BONES

INCREASES ENERGY

REDUCES STRESS AND TENSION

ENHANCES FEELING OF WELL-BEING

IMPROVES APPEARANCE

IMPROVES SLEEP

HELPS WEIGHT CONTROL AND BODY

COMPOSITION

IMPROVES COORDINATION

PREVENTS INJURY

LOWERS CHOLESTEROL

REDUCES RISK OF HEART DISEASE

AND DIABETES

IMPROVES RANGE OF MOTION

IMPROVES CONFIDENCE

FITT PrincipleFITT PrincipleFITT PrincipleFITT Principle

F = F = Frequency Frequency

I = IntensityI = Intensity

T = TimeT = Time

T = TypeT = Type

“To gain health benefits in all 5 components of fitness…..

….how often should I work out?”

….how much effort should I put in?”

….how long should my workout be?”

…what type of exercises should I do?”

muscle muscle strengthstrength

andand

enduranceendurance

cardiovascularcardiovascular

enduranceendurance flexibilityflexibility

FREQUENCFREQUENCYY

2 – 3 days2 – 3 days

per weekper week3-4 days 3-4 days per weekper week

Daily Daily stretchingstretching

INTENSITYINTENSITY moderatemoderate

weightweightheart rate heart rate in target in target zone (60-zone (60-80%)80%)

to the to the point of point of mild mild discomfortdiscomfort

TIMETIME 3-4 sets, 3-4 sets,

6-15 reps.6-15 reps.20 – 60 20 – 60 minutesminutes

10 – 30 10 – 30 secondsseconds

TYPETYPE major major muscle muscle groupsgroups

Any Any aerobic aerobic activity activity keeping keeping heart rate heart rate within within targettarget

major major muscle muscle groupsgroups

How does the FITT principle apply to How does the FITT principle apply to body composition?body composition?

Body composition results largely from physical activity levels in Body composition results largely from physical activity levels in the other components:the other components:

Cardiovascular exercise expends calories.Cardiovascular exercise expends calories. Muscle strength and endurance activities expend calories Muscle strength and endurance activities expend calories

and build muscle (MUSCLE BURNS CALORIES FASTER THAN and build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!)FAT!)

Flexibility exercises allow the body to better tolerate the Flexibility exercises allow the body to better tolerate the other exercises.other exercises.

DON’T FORGET ABOUT PROPER DON’T FORGET ABOUT PROPER NUTRITION!!!!NUTRITION!!!!

TRAINING PRINCIPLES:TRAINING PRINCIPLES:

OVERLOAD – you must apply stress OVERLOAD – you must apply stress beyond what your body is accustomed beyond what your body is accustomed toto

PROGRESSION – the overload must PROGRESSION – the overload must continue after the body adapts to the continue after the body adapts to the previous stressprevious stress

SPECIFICITY - to obtain a particular SPECIFICITY - to obtain a particular goal you must train those muscles with goal you must train those muscles with a specific methoda specific method

Conclusion……….

Health related fitness is a lifetime pursuit. It is impossible to store fitness once it is developed. To develop fitness you should work on ALL 5 COMPONENTS:

muscle strengthmuscle endurancecardiovascular enduranceflexibilitybody composition

Website and ResourcesWebsite and Resources

http://bcsphysicaleducationmsk.weebly.com/eighth-grade-pe.html

Why?Why?

Why is this important?Why is this important?

Why are we doing this?Why are we doing this?

Just Do It…Just Do It…

Life=Risk Life=Risk http://www.youtube.com/watch?v=hzBCI13rJmA&feature=related

Impossible is nothing Impossible is nothing http://www.youtube.com/watch?v=GPSi2XYgVKU&feature=related