Lesson #1Introduction to Fitness

& Guidelines of Exercise

Research has shown that today’s out-of-shape middle age people, were the inactive children of 40 years ago.DO YOU WANT THIS TO BE YOUR FUTURE?

WHAT IS PHYSICAL FITNESS?

You are physically fit when you are able to carry out daily tasks

without undue fatigue, are able to handle emergency situations, and possess sufficient energy to enjoy

leisure-time pursuits.

QUALITY PHYSICAL EDUCATION OUTCOMES

DEFINITION OF A PHYSICALLY EDUCATED PERSON:

The Physically Educated Person:HAS learned skills necessary to perform a

variety of physical activities DOES participate regularly in physical

activityKNOWS the implications of the benefits from

involvement in physical activitiesVALUES physical activity and its contribution

to a healthful lifestyle

BENEFITS OF EXERCISEImproved appearanceImproved body imageFeelings of personal controlMore enjoyment of life Improved healthImproved muscular strengthImproved muscular enduranceIncreased level of energyImproved physical performanceIncreased success in your school work or jobHelps cope with stressSleep betterIncreased life expectancy

Cut Down On -Watching TV

-Computer games -Sitting for more than 30 minutes at a time

2-3 Times a WeekLeisure Activities Flexibility and Strength

-Bowling -Stretching / Yoga -Softball -Push-ups / Curl-ups

-Yard work -Weight lifting

3-5 Times a Week3-5 Times a WeekAerobic Exercise Recreational

(20+ minutes) (30+ minutes) -Brisk Walking -Soccer -Tennis

-Cross Country Skiing -Basketball -Dancing -Bicycling -Martial Arts

-Swimming -Hiking

Everyday(as much as possible)

-Walk your dog -Make extra steps in your day - Work in your yard -Walk to school or the mall

-Take longer routes -Park your bike or car further away-Take the stairs instead of the elevator

Be creative in finding a variety of ways to stay active

The Five Components of Fitness

Cardiovascular - (Beep Test)

Muscular Strength - (Hand grip)

Muscular Endurance -(30 sec push ups)

Flexibility - (sit and reach)

Body Composition

Benefits of Warming up

• It helps to make you feel like exercising

• It increases your blood supply/flow to muscles and joint tissue

• It creates heat in the muscles and joint tissues which makes them more flexible and resistant to injury

How to Warm Up

• At least 5 minutes long

• Use large muscle groups

• Include specific muscle groups that will be used in activity

Benefits of Cooling Down

• It helps to prevent blood from pooling in the muscles you are using

• If you do not cool-down less blood will return to your heart and you may feel light-headed

• It prevents some muscle soreness from developing after exercise

How to Cool Down

• Large muscle activity (walking) to prevent blood from pooling

• Perform same static stretches as done in the warm-up

• Cool down should last as long, if not longer, than the warm-up

Fitness TestingWhy do we test your fitness level?

• Determine Present Level of Fitness

• Monitor Your Progress

• Important part of the course

• Determine the Effectiveness of Your Program

• Evaluate and Update your Goals

WHAT IS GOAL SETTING?WHAT IS GOAL SETTING?

• Process to Help you Improve Yourself and Feel Good About Yourself

• A Method of Motivating People to Work Toward the Improvement of Their Lifestyle

Review Questions

You are physically fit, when you:a) Can carry out daily tasks without undue

fatigue.b) Are not over-weightc) Can lift twice your body weightd) Can participate in a sporting activity

Which is not a benefit of exercise?

a) Improved body imageb) Improved healthc) Decreases overall level of energyd) Increased performance in your school

Review cont.

The five (5) health related fitness components are?a) nutrition, cardiovascular fitness, muscular strength,

muscular endurance, and body composition

b) nutrition, agility, power, body composition, and flexibility

c) cardiovascular fitness, reaction time, balance, body composition, and flexibility

d) cardiovascular fitness, muscular strength, muscular endurance, body composition, and flexibility

Review cont.

Warming up and cooling down before exercise is not important? T or F

When cooling down from exercise you are attempting to increase blood pooling? T or F

The beep test is an example of muscular endurance?

T or F