What is Personal Fitness ?

Personal fitness is an individual effort and desire to be the best that one can be.

Regardless of your current level of personal fitness, in this next unit we will set goals to be in better shape, feel better about ourselves, have more energy, and gain self-confidence in our overall abilities.We will work together as team members & encourage each other to achieve our goals.

OUR GOALS

Helps prevent against disease Improves stamina Strengthens and tones Enhances flexibility Controls weight Improves quality of life Students who exercise regularly do better in

their academic courses in school.

Importance of Exercise

Aerobic

Strength Training (Anaerobic)

Flexibility Training ( Anaerobic)

Different Types of Exercise

Aerobic ExerciseAerobic exercise is any activity that increases your heart rate to work at 70-80 percent for at least 10 minutes is considered aerobic exercise.

Helps you to keep extra pounds off! Helps to boost your mood! Increases your stamina! Activates your immune system! Reduces your health risks,

such as: Heart disease, diabetes, obesity! Strengthens your heart!!!

Benefits of Aerobic Exercise

Anaerobic Exercise• Anaerobic exercise is high intensity muscular activity that lasts for a short period of time. •Anaerobic means "without oxygen," so your body does not use oxygen to help produce energy like it does when you exercise aerobically.

Strength training (also known as weight lifting or weight training)

calisthenics (push-ups, pull-ups etc.) are examples of anaerobic exercise

Types of Anaerobic Exercise

Helps prevent health related problems such as: Obesity, arthritis, diabetes, and cardiovascular disease

Builds and maintains lean muscle mass.

Increases bone strength and density.

Reduces body-fat

Benefits of Anaerobic Exercise

Resting and target heart rate can tell you how healthy your heart is

For teens, a normal resting heart rate is anywhere from 50-90 beats per minutes

For Fat Loss aim between 102-143 beats per minute

For Cardiovascular training aim between 143-173 beats per minute

Importance of an Elevated Heart Rate

How can we check our heart- rate?

Radial Pulse Carotid Pulse

Use the pads of your middle and index finger along the base of your thumb-Count the number of beats in a 10 second time frame; multiply that number by 6

Use the pads of your middle and index finger along the side of your neck; alongside the throat-Check the difference between your resting heart rate and your target heart rate

Use a weight you feel comfortable with and start with low weight.

Aim for approximately 30% of your 1 rep max Focus on Form, not number of repetitions. 30 seconds / 1 minute off- This will increase as

we become more physically fit. Listen for whistle 1 person logs, 1 person spots, 1 logs information Check your pulse at the beginning of your

workout and the end. Write this information on your log sheet

Our Workout Plan

Proper technique and usage of weight room equipment.

WEIGHT ROOM SAFETY! Spotting techniques The positive results of strengthening

different muscle groups.

Things We Will Learn

Personal FitnessWeight training

AerobicAnaerobic

Resting heart-rateElevated heart-

rateCardiovascular

RepetitionsSpotters

TERMS YOU WILL LEARN

When beginning a new workout program it is VERY IMPORTANT to start out slow.

You will begin with low weights and low repetitions.

Many times people make a mistake of pushing too hard in the beginning which only results in injury.

Many athletes choose not to lift heavy weights and prefer to use light weights.

Important! Don’t be Foolish!