Fitness Test Journal Q’sFitness Test Journal Q’sTest:Test:

• 1. What was your score? • 2. How did it compare to

your goal?• 3. How would you rate

your score? Did you do better or worse than you thought?

• 4. How did you feel after the test?

• 5. What can you do to improve your test score?

Freshmen FitnessFreshmen FitnessAny Body Can…Be Fit!!

 

This is your course on the foundations of Personal Fitness. The objective of this course is to teach you the information you need to become and stay physically active for life. Becoming physically fit does not happen over night. It is a lifestyle change. You will face some challenges over the next few weeks. These challenges include the following:      Evaluating your current level of fitness and progress throughout the course.     Making positive changes in your personal habits to improve your health.     Planning, developing, and maintaining a healthy and active lifestyle     Designing a physical activity program to meet your personal needs.  “A SOUND BODY = A SOUND MIND” 

What does this quote mean to you?

PERSONAL FITNESS AND PHYSICAL ACTIVIYPERSONAL FITNESS AND PHYSICAL ACTIVIY

WHAT WILL YOU DOWHAT WILL YOU DODefine the importance of physical activity and personal fitness.Define the importance of physical activity and personal fitness.

Explain the Relationship between health and fitness.Explain the Relationship between health and fitness.Evaluate your health related fitnessEvaluate your health related fitness

Participate in activities to test and improve your health related fitness.Participate in activities to test and improve your health related fitness.

• Personal Fitness • overall level of physical health • maintain acceptable levels of

physical activity, a healthy eating plan, and avoiding harmful substances.

To achieve Personal Fitness you should To achieve Personal Fitness you should try to:try to:

1.      Participate in regular physical activity

2.    Eat nutritious food3.    Sleep 8 to 9 hours4.    Recognize stressors

and manage them appropriately

5.    Have regular medical check ups

6.    Maintain an appropriate body composition

7.    Avoid tobacco, alcohol, and other harmful drugs

8. Think about your value system and practice it

9. Make Responsible and moral decisions

Note Check… Take a look at your personal fitness and in what areas form this list do you need improvement?

Ticket out the DoorTicket out the Door• What are some ways

you can improve your Personal Fitness level each day?

• What barriers keep you from improving your personal fitness level?

PERSONAL FITNESS SQUAREPERSONAL FITNESS SQUARE

PHYSICAL MENTAL AND EMOTIONAL

SOCIAL SPIRITUAL

BENEFITS OF PERSONAL BENEFITS OF PERSONAL FITNESS:FITNESS:PHYSICALPHYSICAL

• Higher energy level• Improved strength,

flexibility, and muscle tone

• Better heart and lung function

• Stronger bones• Healthier weight and

reduced body fat• Improved Endurance

BENEFITS OF PERSONAL BENEFITS OF PERSONAL FITNESS:FITNESS:

MENTAL/EMOTIONALMENTAL/EMOTIONAL• Think more clearly and concentrate on work or school

• Better handle on stress and challenges of everyday life

• Experience higher self esteem, self confidence and personal worth

BENEFITS OF PERSONAL BENEFITS OF PERSONAL FITNESS:FITNESS:SOCIALSOCIAL

• Develop and maintain friendships

• Work well as a part of a group

• Effectively recognize and resolve conflicts (Sport specific)

BENEFITS OF PERSONAL BENEFITS OF PERSONAL FITNESS:FITNESS:

SPIRITUALSPIRITUAL• Understand your

purpose in life• Be at peace with

yourself• Have a spiritual

direction in life

• NOTE CHECK

ADVOCATE FOR PERSONAL ADVOCATE FOR PERSONAL FITNESSFITNESS

• Create a poster advocating for Personal Fitness• You should title your poster “Personal Fitness” and create a slogan

for your poster.• Divide the poster into 4 quadrants. In each quadrant you will include

information about the 4 dimensions of Health.• In each quadrant:

1. Write the dimension of health 2. Illustrate a picture representing it 3. Provide 2 things you can do to improve that component. 4. Provide 2 benefits for doing the things you chose. 5. Explain why each benefit is important to you.

* Put your names and block on the back of the poster

RISK FACTORSRISK FACTORS• Conditions and

behaviors that decrease an individual’s well-being

• These factors put you at risk for diseases, such as heart disease, high cholesterol, lung disease, bone disease, and obesity.

The Damage that can be caused by The Damage that can be caused by Risk FactorsRisk Factors

• Obesity - a medical condition in which a person’s ratio of body fat to lean muscle mass is excessively high

• High Blood Pressure – when the heart needs to work harder to pump the required amount of blood to rest of the body

• High Cholesterol – excessive levels of fat like substance deposited into the heart’s arteries.

• Osteoporosis – a bone disease that causes decreased bone mass and density, especially in older women.

• Diabetes - Type 2 diabetes is a disease that affects your body’s ability to break down the food you eat and turn it into energy.

RISK FACTORS THAT ARE RISK FACTORS THAT ARE CHANGEABLE:CHANGEABLE:

INACTIVITY/SEDENTARY/ LAZYINACTIVITY/SEDENTARY/ LAZY• Increases the risk of

1. OBESITY, 2. HIGH BLOOD

PRESSURE, 3. OSTEOPOROSIS,

EATING HABITSEATING HABITS• Maintaining a

healthy diet will reduce the risk of1. OVERWEIGHT 2. OBESITY3. DIABETES4. HIGH BLOOD, PRESSURE5. HIGH CHOLESTEROL

TOBACCO, DRUGS, AND TOBACCO, DRUGS, AND ALCOHOLALCOHOL

• Increases the risk of 1. CANCER2. LUNG DISEASE 3. HEART DISEASE4. INTERFERES WITH

PUBERTY AND MATURATION.

MANAGING STRESS IN YOUR MANAGING STRESS IN YOUR LIFELIFE

• High levels of continuous stress can lead to heart disease (high blood pressure)

MANAGING STRESS IN MANAGING STRESS IN YOUR LIFE CAN INCLUDE:YOUR LIFE CAN INCLUDE:

• Adjusting eating habits

• Spending time alone

• Participating in vigorous physical activity on a daily basis

WHAT ARE SOME HEALTHY WHAT ARE SOME HEALTHY WAYS YOU MANAGE YOUR WAYS YOU MANAGE YOUR

STRESS?STRESS?

Risk Factors you CAN’T Risk Factors you CAN’T CHANGE: CHANGE:

AgeAge• As you get older

your chance of developing heart disease, cancers, osteoporosis and becoming overweight increases

HEREDITYHEREDITY• The sum of the

physical and mental traits you inherit from your parents

• Determines the likelihood of developing certain diseases. Ex. Obesity, cancer, heart disease

GenderGender• Males and females

are prone to developing certain diseases

• Males-heart disease

• Females-Osteoporosis

Skill & Health Related Skill & Health Related FitnessFitness

I Skill Related FitnessA. Ability to perform successfully in various games and sportsB. Agility, Balance, Power, Speed, Coordination, Reaction Time

Skill Related Fitness Skill Related Fitness Components:Components:

AgilityAgility• - Ability to change and control

the direction and position of the body while maintaining constant motion

• - Fitness Tests that evaluate: Shuttle Run

• - Sports that need agility: Tennis, Soccer, Football

• http://www.youtube.com/watch?v=QzVipEe5hYo

• http://www.youtube.com/watch?v=d_RGtkuOjD4&NR=1

BALANCEBALANCE• - Ability to control or

stabilize the body while standing or moving

• - Fitness Test: all running, long jump

• - Sports: Gymnastics• http://www.youtube.com/

watch?v=fXt8Iovno_s

POWERPOWER• The combination of

strength and speed• Fitness Test: Long

Jump• Sports: Powerlifting• http://www.youtube.co

m/watch?v=n9Rxop21Ojc

• atch?v=_de3HJvO-N8

REACTION TIMEREACTION TIME• The ability to react or

respond to what you see feel or hear.

• Fitness Test: shuttle run, 50 yard dash

• Sports: Boxing• http://www.youtube.com/

watch?v=dN3nSuvUM0Q

COORDINATIONCOORDINATION• - The integration of eye,

hand, and foot movements

• - Fitness Test: shuttle run, long jump

• - Sports: Baseball• http://www.youtube.com/

watch?v=P4PrTKwqeHY

SPEEDSPEED• The ability to cover a

short distance in a short period of time

• Fitness Test: 50 yard dash, shuttle run, 300 yard run

• Sports: Track (100 meter)• http://www.youtube.com/

watch?v=Ncv-SU6p-LY