total health2

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TOTAL HEALTH: Becoming Physically Fit

ISBN 1-55548-337-2

HRM Video

Executive ProducerMichael G. Ferejohn

Video Producer/DirectorJohn O’Neill

ConsultantEllie Krieger, RD

Dr. Andrew Feldman, MDJames Burke

Teacher's Resource Book Erin Ferrara

Special thanks to the following who made this program possible:

St. Vincent’s Hospital, New York, NY., Fitness 2000,

Mike Knezevich.

Copyright 1999

Human Relations Media, Inc.

Credits

Total Health: Becoming Physically Fit

HRM Video

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

Learning Objectives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

Teacher’s ResourcesProgram Summary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

Student Worksheets1. The General Well-Being Scale . . . . . . . . . . . . . . . . . . . . . .72. National Norms for the General Well-Being Scale . . . . . . .113. Talk is NOT Cheap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .124. Composition Quiz . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .135. Body Composition Quiz Anwers . . . . . . . . . . . . . . . . . . . .146. Height/Weight Guidelines . . . . . . . . . . . . . . . . . . . . . . . . .157. Body Mass Index Self Test . . . . . . . . . . . . . . . . . . . . . . . .168. Waist-to-Hip Ratio Self Test . . . . . . . . . . . . . . . . . . . . . . .179. Fast Food Fat Content . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

10. Right Back at You - An Anti-Ad Campaign . . . . . . . . . . . .1911. Statistics on Diets and Weight . . . . . . . . . . . . . . . . . . . . . .2012. Food Diary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2113. Food Guide Pyramid . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2314. Flexibility Quiz . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2415. Flexibility Quiz Answers . . . . . . . . . . . . . . . . . . . . . . . . .2516. Flexibility Test - Sit and Reach . . . . . . . . . . . . . . . . . . . . .2617. Muscular Strength and Endurance Quiz . . . . . . . . . . . . . .2718. Muscular Strength and Endurance Quiz Answers . . . . . . .2819. The Push-Up Strength Test . . . . . . . . . . . . . . . . . . . . . . . .2920. The Pull-Up Strength Test . . . . . . . . . . . . . . . . . . . . . . . . .3121. Mid-Body Strength Tests . . . . . . . . . . . . . . . . . . . . . . . . .3222. Leg Squat Strength Test . . . . . . . . . . . . . . . . . . . . . . . . . .3323. Daily Progress Record . . . . . . . . . . . . . . . . . . . . . . . . . . .3424. The Muscles and Their Functions . . . . . . . . . . . . . . . . . . .3525. The Muscle Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3626. Weight-Training Essentials . . . . . . . . . . . . . . . . . . . . . . . .37

Contents


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Contents


27. Strength Training Program . . . . . . . . . . . . . . . . . . . . . . . .3828. A Sample Weight Training Log . . . . . . . . . . . . . . . . . . . . .3929. Explanation of the PAR-Q Test . . . . . . . . . . . . . . . . . . . . .4030. The PAR-Q Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4131. Testing Your Aerobic Fitness . . . . . . . . . . . . . . . . . . . . . . .4232. Recording Your Heart Rate . . . . . . . . . . . . . . . . . . . . . . . .4333. Recovery Time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4434. Heart Rate Progress Chart . . . . . . . . . . . . . . . . . . . . . . . . .4535. Aerobic Workout Chart . . . . . . . . . . . . . . . . . . . . . . . . . . .4736. Fitness - Four Seasons . . . . . . . . . . . . . . . . . . . . . . . . . . .4937. Four Season Fitness Plan . . . . . . . . . . . . . . . . . . . . . . . . .5038. Calorie Expenditure Charts . . . . . . . . . . . . . . . . . . . . . . . .53

Projects39. The Emotional Benefits of Fitness . . . . . . . . . . . . . . . . . .5440. It’s Debatable . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5541 The “Fantastic Five” . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5842. Athletes as Role Models . . . . . . . . . . . . . . . . . . . . . . . . . .6043. Research Project – Diet Books . . . . . . . . . . . . . . . . . . . . .6244. Sources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64

Bibiliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65

Introduction

Total Health: Becoming Physically FitHRM Video1

In 1956, Dwight D. Eisenhower formed the President’s Council on Youth Fitness,

a f t e r learning that 59% of American children had failed a minimum muscular fitness

test. In 1967 an Oregon track coach named Bill Bowerman wrote a book called

Jogging that ignited the running craze. A year later Air Force physician Dr. Kenneth

H. Cooper fired a fitness shot heard ’round the world with the release of his book,

Aerobics.

So why is it that 30 years later, so many Americans, both young and old, are still so

overweight and out-of-shape? Why are so many people still smoking? Why are

heart disease, cancer, high blood pressure and other lifestyle-related diseases still

claiming so many lives? Despite years of education and volumes of literature

written on the benefits of physical fitness, why are we still a nation of couch

potatoes?

Total Health: Becoming Physically Fit is a three-part video series that encourages

students to take charge of their bodies and their health. In simple and easy-to-

understand language, the video and print materials demonstrate exactly what defines

physical fitness and how important it is to not only achieve it, but sustain it. The

series embraces a “back to the basics” formula for fitness with an emphasis on

flexibility, strength, and endurance. Using common-sense principles, the series

teaches students how to assess their current physical condition, how to improve their

own overall physical fitness, and explains why it’s so important that they do so.

In Total Health: Becoming Physically Fitstudents learn that having a strong, lean

and healthy body is not an objective to be sought only when bikini-season rolls

around. Rather, it should be a life-long quest; a commitment that a person makes to

himself or herself to keep his/her body in the good physical condition it was meant

to be in. The basic principles of good health haven’t changed since the time of the

Greeks — flexibility, strength, endurance. These are the cornerstones of any healthy

body, and they are the simple concepts put forth in Total Health: Becoming

Physically Fit.

Along with easy-to-follow instructions and demonstrations on good physical fitness

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Introduction (continued)

practices, this three-part video series teaches students to use common sense in

evaluating their diets. It empowers students with knowledge and facts about the

human body — how it works and how to keep it working in top form. More

importantly, students learn what doesn’t work. They are warned to be skeptical of

any diet regimen which espouses extremes of any kind. We know that young people

are bombarded every day with conflicting messages about what, where, when and

how much they should eat. And since there will always be another “life-changing”

diet, another fitness “expert” touting his or her exercise “bible”, or another million-

dollar infomercial hawking yet another “miracle” piece of exercise equipment, it’s

important for students to be able to think for themselves.

The classical notions of athleticism — strength, agility, speed, lean body mass,

endurance — are the cornerstones of Total Health.

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Total Health: Becoming Physically Fit teaches students not only the importance oflife-long physical fitness, but clearly demonstrates how to attain and sustain it as well.After viewing the video, participating in classroom activities and completing theaccompanying work sheets in this Teacher’s Resource Book, your students will:

➤ be able to determine their body type and composition

➤ discover how to maintain a healthy weight with diet and exercise

➤ learn how to assess their body’s flexibility

➤ learn how to improve flexibility through stretching techniques

➤ be introduced to the importance of strength training

➤ test their own muscle strength and endurance

➤ review all the major muscle groups and their functions

➤ learn how they can increase muscle mass and build endurance

➤ ascertain their cardiovascular fitness level and how to improve it

➤ understand how to prevent sports injuries

➤ appreciate how smoking destroys the cardiovascular system

➤ become aware of how flexibility, muscle strength and endurance, and aerobic capacity work together to give you optimum physical fitness


Learning Objectives


Program Summary


Part 1 — Body Composition and Flexibility

As the video opens, viewers are shown a series of images depicting physical fitness.Some are modern-day shots, while others hearken back to ancient times. Theseimages introduce the theme of the video – that the principles that make for a healthybody have remained the same throughout human history.

In Part 1 of the video, students learn the foundations of a physically fit body andbegin to understand the dynamics of body composition and body types. Studentsdetermine their own body types as well as their Body Mass Index or BMI. Whetherand how to decrease body fat is examined. Calorie balance, nutrition, and diet areall explored as the video asks students to reevaluate their eating habits. Emptycalories and the “fast-food” phenomenon are explored. Students are shown how aconstant barrage of “consumer food” messages can warp their ideas of what andhow much they need to eat in order to feel satisfied and happy. But a healthy diet isonly half of the equation, and nothing can defeat a good health program like asedentary lifestyle.

Exercise is critical in maintaining a healthy body fat percentage, and the videoexplores some options. Walking, biking, swimming and inline skating are a fewexamples put forth to encourage students to get out and break a sweat. An importantcomponent in any exercise program is flexibility, and it is often the one mostignored. The video demonstrates why flexibility is so important, especially as itpertains to injury prevention. Students can then test themselves to pinpoint theirown range of motion. Six areas of the body are examined for flexibility: the lowerback; the thigh; the hips; the lower legs; the shoulders and the upper back. Oncestudents determine their limberness, they are given stretching exercises they can useto further improve their flexibility and enhance their workout. But flexibility is justone component of total health.

Muscle strength and endurance, cardiovascular health and weight maintenance areall important pieces of the fitness puzzle that, when fitted together with flexibility,present a truly complete picture of health. Part Two of the video series analyzesmuscle strength and endurance, and how they work together to not only build aleaner, stronger body but how they actually increase the metabolism and therebyhelp the body to burn fat.

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Part 2 — Muscle Strength and Endurance

Muscle strength and endurance have always been associated with the ideal of physicalfitness. Charles Atlas left an enduring image on the minds of many “98 lb.Weaklings” when his “which way to the beach” body was emblazoned acrossmagazines all over the country. But the bulging biceps and “carved out” physiques ofbody-builders places a mystique on strength training that shouldn’t be there. Musclestrength and endurance have got to be incorporated into any fitness program, for bothmen and women. Students are shown that while their capacity for strength andendurance has partly to do with genetics, everyone can and should increase both.

Students are shown how to first test their own muscle strength. The upper body,midsection and lower body are all assessed for muscle strength through resistanceexercises. Once students begin to grasp their own muscular fitness, they areintroduced to the benefits of strength training and increased muscle mass. The videoexplains how muscle tissue raises the metabolism, promotes bone density, andimproves appearance and overall health.

The video then explains the full musculature of the human body, to illustrate exactlyhow each muscle group works. The video reviews the importance of propertechnique, safety precautions and other issues associated with strength training.Exercises for each of the muscle groups are demonstrated, with an emphasis onresistance for strength and repetition for endurance. Finally, some commonly-askedquestions about strength training and weight lifting for men and women are answered.


Program Summary (continued)


Program Summary (continued)


Part 3 — Cardiovascular Fitness

The third part in the video series involves cardiovascular health, which is commonlyviewed as the most important component in physical fitness. What it is and why it isso important to achieve are examined in depth. In easy-to-understand language, thebasic processes of the body’s cardiovascular system are examined and explained.Students are given simple tests to help them determine their own cardiovascularfitness. Resting and maximum heart rate, recovery time and target zones are alldemonstrated and explained.

Next, students are led through a discussion of what happens to the human bodywhen the heart is not properly exercised and maintained. The concept of aerobicexercise is introduced — what it is and how it benefits the heart. The videoexamines why warm-ups, cool downs, goal setting, and stretching are all importantcomponents of an aerobic workout. Finally, the debilitating effects of smoking areaddressed in a straight-forward, no-nonsense manner. The video clearlydemonstrates that you can not be a healthy person if you smoke.

All three videos work in conjunction, to provide a comprehensive approach tophysical fitness. Body composition and flexibility, muscle strength and endurance,and cardiovascular fitness complement each other perfectly. All are integralcomponents in a fitness program and none can stand alone. From the time of theancient Greeks, through fitness fads and diet crazes, the basic principles of goodhealth have remained the same, and so will the path to achieving it.

StudentWorksheets

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Worksheet

1a

Name:__________________________________


One of the most commonly prescribed treatments for anxiety, stress and depressionis not a medication at all, but an exercise program.

Below is a test devised by the National Center for Health Statistics. It is called theGeneral Well-Being Scale and it was designed to help individuals assess their basicemotional state. The test consists of 18 questions which measure how much stressyou are feeling right now. When you finish the test, you can compare your scores tothe national norms, to see where you fit in.

1. How have you been feeling in general?

5 _____ In excellent spirits4 _____ In very good spirits3 _____ In good spirits mostly2 _____ I’ve been up and down in spirits a lot1 _____ In low spirits mostly 0 _____ In very low spirits

2. Have you been bothered by nervousness or your “nerves?”

0 _____ Extremely so — to the point where I couldn’t work or cope with things1 _____ Very much so2 _____ Quite a bit3 _____ Some — enough to bother me4 _____ A little5 _____ Not at all

3. Have you been in firm control of your behavior, thoughts, emotions or feelings?

5 _____ Yes, definitely so4 _____ Yes, for the most part3 _____ Generally so2 _____ Not particularly1 _____ No, and I am somewhat disturbed by that0 _____ No, and I am very disturbed by that

The General Well-Being Scale

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Worksheet

1b

Name:__________________________________


4. Have you felt so sad, discouraged, hopeless or had so many problems that you wondered if anything was worthwhile?

0 _____ Extremely so — to the point I have just about given up1 _____ Very much so2 _____ Quite a bit3 _____ Some — enough to bother me4 _____ A little bit5 _____ Not at all

5. Have you been under or felt you were under any strain, stress or pressure?

0 _____ Yes, almost more than I can bear1 _____ Yes, quite a bit of pressure2 _____ Yes, some, more than usual3 _____ Yes, some, but about usual4 _____ Yes, a little5 _____ Not at all

6. How happy, satisfied, or pleased have you been with your personal life?

5 _____ Extremely happy — couldn’t have been more satisfied or pleased4 _____ Very happy3 _____ Fairly happy2 _____ Satisfied; pleased1 _____ Somewhat dissatisfied0 _____ Very dissatisfied

7. Have you had reason to wonder if you were losing your mind, or losing control over the way you act, talk, think, feel or of your memory?

5 _____ Not at all4 _____ Only a little3 _____ Some, but not enough to be concerned2 _____ Some, and I’ve been a little concerned1 _____ Some, and I’m quite concerned0 _____ Much, and I'm very concerned

The General Well-Being Scale (continued)

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Worksheet

1c

Name:__________________________________


8. Have you been anxious, worried, or upset?

0 _____ Extremely so — to the point of being sick or almost sick1 _____ Very much so2 _____ Quite a bit3 _____ Some — enough to bother me4 _____ A little bit5 _____ Not at all

9. Have you been waking up fresh and rested?

5 _____ Every day4 _____ Most every day3 _____ Fairly often2 _____ Less than half the time1 _____ Rarely0 _____ None of the time

1 0 . Have you been bothered by any illness, bodily disorder, pain or fears about your health?

0 _____ All the time1 _____ Most of the time2 _____ A good bit of the time3 _____ Some of the time4 _____ A little of the time5 _____ None of the time

11. Has your daily life been full of things that are interesting to you?


12. Have you felt downhearted and blue?



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Worksheet

1D

Name:__________________________________


13. Have you been feeling emotionally stable and sure of yourself?

5 _____ All of the time4 _____ Most of the time3 _____ A good bit of the time2 _____ Some of the time1 _____ A little of the time0 _____ None of the time

14. Have you felt tired, worn out, used up, or exhausted?

0 _____ All of the time1 _____ Most of the time2 _____ A good bit of the time3 _____ Some of the time4 _____ A little of the time5 _____ None of the time

Note: For each of the four scales below, the words at each end describe opposite feelings. Circle any number along the bar that seems closest to how you have felt generally during the past month.

15. How concerned or worried about your health have you been?

Not concerned at all Very concerned10 8 6 4 2 0

16. How relaxed or tense have you been?

Very Relaxed Very tense10 8 6 4 2 0

17. How much energy, pep, and vitality have you felt?

No energy at all, listless Very energetic, dynamic0 2 4 6 8 10

18. How depressed or cheerful have you been?

Very depressed Very cheerful0 2 4 6 8 10

Now add up all your points. Tally your total score here- _____________TOTAL


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Worksheet

2

Name:__________________________________


You can compare your total score against the national average

% DistributionStress State Total Stress Score U.S. Population

Positive Well-Being 81-110 55%

Low Positive 76-80 10%

Marginal 71-75 9%

Indicates Stress Problem 56-70 16%

Indicates Stress 41-55 7%

Serious 26-40 2%

Severe 0-25 less than 1%

National Norms for the General Well-Being Scale

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Worksheet

3

Name:__________________________________


Talk is not cheap when an accomplished person does the talking. Some famouspeople gave these quotes about health and fitness.

Talk Is Not Cheap

“Physical fitness is not only oneof the most important keys to ahealthy body, it is the basis ofdynamic and cre a t ive intellectualactivity.” — John F. Kennedy

“If we could give everyindividual the right amount ofnourishment and exe rc i s e, nottoo little and not too much, wewould have found the safest wayto health.” — Hippocrates

“In health there is freedom.Health is the fi rst of all libert i e s .”

— Henri Frederic Amiel

“The harder you work, theharder it is to surrender.”

— Vince Lombardi

“... the mere exertion of musclesafter long rest or confinement isin itself a pleasure.”

— Charles Darwin

“The health of the people isre a l ly the foundation upon wh i c hall their happiness and all theirpowers as a state depend.”

— Benjamin Disraeli

“He knows little of himself or ofthe world, who does not think itsufficient happiness to be freefrom sorrow: therefore, give awise man health, and he willgive himself every other thing.”

— Lacon Colton

“Health and good estate of bodyare above all gold.”

— Apocrypha: Ecclesiasticus

“Measure your health by yoursympathy with morning andspring.” — Thoreau

“Health is the vital principle ofbliss, and exercise, of health.”

— James Thomson

“Ill-health, of body or mind,is defeat... Health alone isvictory.” — Thomas Carlyle

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Worksheet

4

Name:__________________________________


Below are some questions testing your knowledge of Body Composition.

1. What are the three general body types?

2. Describe the physical attributes of each of the three types.

3. What’s a simple way to measure your body frame size?

4. Lean body mass refers to your _____________.

5. When assessing body composition measurements, an ideal range of body fat percentage for boys would be:

A. 5 — 10 % B. 10 — 15% C. 15 — 19%

6. An ideal range of body fat percentage for girls would be:

A. 10 — 18% B. 20 — 28% C. 30 — 38%

7. Children have a _____ higher ______ lower percentage of body fat than adults.

8. A Body Mass Index (BMI) tells:

A. how much fat you have.B. how much muscle you have.C. if you are at a good weight for your height.D. how often you go to Mass.

9. You would be considered fairly healthy with a BMI of less than ______.

10. Name four health problems associated with being overweight.

11. Moving greater mass requires:

A. more work, more energy.B. more work, less energy.C. less work, less energy.

Body Composition Quiz

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Worksheet

5

Name:__________________________________


1. The three general body types are Ectomorph, Endomorph and Mesomorph.

2. Ectomorph – naturally slim person, Endomorph – generally round person,Mesomorph – in between slim and round.

3. A simple way to measure your body frame size is by wrapping your fingersaround your wrist. A small-framed person can easily wrap their fingers around their wrists. A medium-framed person’s fingers will barely meet. A large-framed person’s fingers can’t touch at all.

4. Lean body mass refers to your muscle mass and vital organs and bones.

5. Body fat percentage for a boy should range from 15-19%.

6. Body fat percentage for a girl should range from 20-28%.

7. Children have a higher percentage of body fat than adults.

8. The Body Mass Index gives an indication of whether a person is at a good weight for their height.

9. An average healthy person should have a BMI of less than 25.

10. Some health problems related to being overweight: heart disease, diabetes,stroke, cancer.

11. Moving greater mass requires: more work, more energy.

Body Composition Quiz Answers

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Worksheet

6

Name:__________________________________


Since age, height, level of development, sex, and genetic make-up determine aperson’s healthy weight, your healthy weight is as individual as you are. Your doctorcan help you determine the best weight for you. Here is a chart that gives you a basicidea of what range is most likely best for you.

Height/Weight Guidelines for High School TeensWeight Ranges for Ages 14-18

Height/Weight Guidelines

HEIGHT BOYS GIRLS

4'10" 80-97 76-964'11" 82-99 82-1035'0" 87-106 86-1145'1" 90-109 92-1245'2" 94-114 98-1305'3" 100-121 105-1365'4" 105-127 110-1385'5" 109-132 119-1445'6" 114-144 124-1505'7" 121-153 128-1555'8" 128-161 133-1655'9" 138-169 138-1675'10" 147-178 143-1735'11" 155-190 147-1706'0" 165-201 152-1846'1" 175-2206'2" 181-228

Height (in.) 49 51 53 55 57 59 61 63 65 67 69 71 73 75 77 79 81 83Weights (lb.)

66 19 18 16 15 14 13 12 12 11 10 10 9 9 8 8 8 7 770 20 19 18 16 15 14 13 13 12 11 10 10 9 9 8 8 8 775 22 20 19 17 16 15 14 13 12 12 11 10 10 9 9 9 8 879 23 21 20 18 17 16 15 14 13 12 12 11 11 10 9 9 9 884 24 22 21 19 18 17 16 15 14 13 12 12 11 11 10 10 9 988 26 24 22 20 19 18 17 16 15 14 13 12 12 11 11 10 10 992 27 25 23 21 20 19 17 16 15 15 14 13 12 12 11 11 10 1097 28 26 24 22 21 20 18 17 16 15 14 14 13 12 12 11 10 10101 29 27 25 23 22 20 19 18 17 16 15 14 13 13 12 12 11 10106 31 28 26 24 23 21 20 19 18 17 16 15 14 13 13 12 11 11110 32 30 27 26 24 22 21 20 18 17 16 15 15 14 13 13 11 11114 33 31 29 27 25 23 22 20 19 18 17 16 15 14 14 13 12 12119 35 32 30 28 26 24 22 21 20 19 18 17 16 15 14 14 13 12123 36 33 31 29 27 25 23 22 21 19 18 17 16 16 15 14 13 13128 37 34 32 30 28 26 24 23 21 20 19 18 17 16 15 15 14 13132 38 36 33 31 29 27 25 23 22 21 20 19 18 17 16 15 14 14136 40 37 34 32 29 28 26 24 23 21 20 19 18 17 16 16 15 14141 41 38 35 33 30 28 27 25 24 22 21 20 19 18 17 16 15 15145 42 39 36 34 31 29 27 26 24 23 22 20 19 18 17 17 16 15150 44 40 37 35 32 30 28 27 25 24 22 21 20 19 18 17 16 15154 45 41 38 36 33 31 29 27 26 24 23 22 20 19 18 18 17 16158 46 43 40 37 34 32 30 28 26 25 24 22 21 20 19 18 17 16163 47 44 41 38 35 33 31 29 27 26 24 23 22 20 19 19 18 17167 49 45 42 39 36 34 32 30 28 26 25 23 22 21 20 19 18 17172 50 46 43 40 37 35 32 30 29 27 25 24 23 22 21 20 19 18176 51 47 44 41 38 36 33 31 29 28 26 25 23 22 21 20 19 18180 52 49 45 42 39 36 34 32 30 28 27 25 24 23 22 21 20 19185 54 50 46 43 40 37 35 33 31 29 27 26 25 23 22 21 20 19189 55 51 47 44 41 38 36 34 32 30 28 27 25 24 23 22 20 20194 56 52 48 45 42 39 37 34 32 30 29 27 26 24 23 22 21 20198 58 53 49 46 43 40 37 35 33 31 29 28 26 25 24 23 21 20202 59 54 50 47 44 41 38 36 34 32 30 28 27 25 24 23 22 21207 60 56 52 48 45 42 39 37 35 33 31 29 27 26 25 24 22 21211 61 57 53 49 46 42 40 38 35 33 31 30 28 27 25 24 23 22216 63 58 54 50 47 44 41 38 36 34 32 30 29 27 26 25 23 22220 64 59 55 51 48 44 42 39 37 35 33 31 29 28 26 25 24 23224 65 60 56 52 49 45 42 40 37 35 33 31 30 28 27 26 24 23229 67 62 57 53 49 46 43 41 38 36 34 32 30 29 27 26 25 24233 68 63 58 54 50 47 44 41 39 37 35 33 31 29 28 27 25 24238 69 64 59 55 51 48 45 42 40 37 35 33 32 30 28 27 26 24242 70 65 60 56 52 49 46 43 40 38 36 34 32 30 29 28 26 25246 72 66 61 57 53 50 47 44 41 39 38 35 33 31 29 28 27 25251 73 67 63 58 54 51 47 45 42 39 37 35 33 32 30 29 27 26

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Worksheet

7

Name:__________________________________


A Body Mass Index (BMI) can give a way to determine if you are at a good weightfor your height. Remember, a BMI is not a true indicator of body fat — muscle weighs more than fat.

A simple way to determine your BMI is to divide your weight, in kilograms, by thesquare of your height, in meters. A BMI of less than 25 is considered fairly healthy.

Below is a Body Mass Index chart from the American College of Sports Medicine.To use the chart, simply find your height in inches across the top, and your weight inpounds along the side. Now find the box where those two numbers meet. Thenumber inside the box represents your BMI. Remember: a BMI of less than 25 isdesirable. A BMI of less than 19, however, could indicate that your body fat may betoo low. You may wish to consult a doctor.

Body Mass Index Self Test

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Worksheet

8

Name:__________________________________


While height/weight charts do have their place in helping you measure your currentphysical fitness status, they do not tell the whole story. Combining the informationgathered from a height/weight chart AND a waist-hip ratio gives you a much moredetailed picture of your body’s fitness.

Studies indicate that extra fat carried in the midsection is more of a health risk factorthan fat carried in, say, the thighs and hips. Waist-to-Hip Ratio is one method ofgetting a loose indicator of your body composition. It is by no means a fool-proofindicator, especially for young people.

Waist-to-Hip Ratio

1. Using a tape measure, stand relaxed and measure around your waist at its smallest point, usually just above the navel. Don’t pull your stomach in. Record that number.

2. Now measure around your hips at the largest point, across the buttocks. Record that number.

3. Simply divide the waist measurement by the hips measurement and you will have your waist-to-hip ratio.

It is generally accepted that a waist-to-hip ratio of more than 0.80 for women and0.95 for men is undesirable and is associated with a greatly increased risk of deathfrom coronary artery disease and several other illnesses.

Waist-to-Hip Ratio Self Test

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Worksheet

9

Name:__________________________________


For many Americans, one of the biggest saboteurs of a healthy diet is the fast-foodindustry. Many fast food meals are high in fat and added sugar.

Below are some nutritional analysis guides to give you an idea of just how much fatand calories you’re taking in when you choose fast food.

From McDonald's:

Big Mac 500 Calories 26 grams of fatSausage Biscuit with Egg 505 calories 33 grams of fat

From Dairy Queen:

Large Sundae 440 calories 10 grams of fatLarge Malt 1060 calories 25 grams of fat

From Burger King:

Whopper 614 Calories 36 grams of fatChicken Sandwich 685 Calories 40 grams of fat

From Wendy’s:

Wendy’s Big Classic 570 Calories 33 grams of fatChicken Club Sandwich 506 Calories 25 grams of fat

From Taco Bell:

Burrito Supreme 440 Calories 22 grams of fatTaco Salad 905 Calories 61 grams of fat

Fast Food Fat Content

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No matter how wise we become to the tricks of the advertising trade, millions ofAmericans are suckered every day into buying things they don’t need and sometimesdon’t even want. There’s a reason why corporate executives pay millions of dollarsfor ad campaigns — they work.

Here’s your chance to fight back. Think of as many advertising slogans as you can,and then re-write them, to tell it like it really is. Below you’ll find an example of acounter-ad and a few popular slogans to get you started.

Advertisment Counter-Advertisement

“No Rules, Just Right” “No Rules, Just Fat”

Now you try it:

“Have it your way.”

“Did somebody say McDonald’s?”

“Home of the Whopper”

“You deserve a break today.”

“Where’s the Beef?”

“Yo quiero Taco Bell.”

“We do chicken right.”

“It’s finger-lickin’ good.”

“Time to make the doughnuts.”

Right Back at You — An Anti-Ad Campaign

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Studies Show:

➤ WATCHING T.V. MAKES YOU FATMaybe that’s an overstatement, but think about this: In a national survey of teenagers, those who watched 5 hours of television a day or more were twice as likely to be obese as those who watched 1 hour or less. More than 20% of the 5-hours-a-day crew had weights that were considered obese. Teens in the 1-hour-or-less group had an obesity prevalence of only 10%.

Researchers think watching so much television does not leave teens enough time to exercise and increases the likelihood that they will overeat because of all the food ADVERTISEMENTS.

➤ JOIN THE CLUB — WE NEED THE MONEYAt any given time, an estimated 50 million Americans are on a diet. That’sgood news for the weight-loss industry cashing in on what they know is true — crash diets, special food plans, diet drinks, very-low calorie diets, “food-combining” diets, and starvation diets DON’T WORK.

A startling 96% of diets fail to give any lasting benefit. A healthy approach to eating yields the best results.

➤ IT’S A GIRL THINGIn another national study of about 3,000 middle school students, 55% of the girls thought they were fat and 50% had dieted. Of those same middle schoolstudents, only 28% of the boys thought they were fat and 25% had dieted. Ina c t u a l i t y, however, only 13% of both the boys and girls were really overweight.

➤ ROUND TWOIn a 1990 study conducted by the Centers for Disease Control, 11,631 high school students were asked to rate their body image:

Underweight Right Weight Overweight

Girls 7% 59% 34%

Boys 17% 69% 15%

Girls become preoccupied with their weight at an early age, and it appears they staythat way. In 1991, there were 20.6 million females on diets, compared with only 8.4million males.

Statistics on Diets and Weight

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On these pages you are provided with space to maintain a food log for one week.This will give you an opportunity to get a picture of how many calories youtypically take in and where those calories are coming from. Try to make an honestaccounting of your eating habits and it will help you in any nutrition program youchoose to put into practice.

Day 1 Calories Grams of Fat

Breakfast

Lunch

Dinner


Breakfast

Lunch

Dinner


Breakfast

Lunch

Dinner


Breakfast

Lunch

Dinner

Food Diary

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Food Diary (continued)


Breakfast

Lunch

Dinner


Breakfast

Lunch

Dinner


Breakfast

Lunch

Dinner

Summarize your eating habits. Is there room for improvement?

Summary: __________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

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Food Guide Pyramid

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Below are some questions to test your knowledge of flexibility.

1. Name three components of the body that are involved in your overall flexibility.

2. Complete the sentence: Flexibility involves your range of ______________.

3. Name three benefits of good flexibility.

4. True or false - Since your flexibility is genetically determined it is virtually impossible to improve it substantially.

5. Name three areas of the body that benefit from flexibility training.

6. True or false - children are generally more flexible than adults.

7. Name two things to avoid when stretching.

8. True or false - when stretching, you need to stretch the ligaments and tendons as much as possible.

9. When are the best times to stretch?

10. How does flexibility work hand-in-hand with other components of fitness?

Flexibility Quiz

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1. Name three components of the body that are involved in your overall flexibility.muscles, ligaments, tendons, and joints

2. Complete the sentence: Flexibility involves your range of motion.

3. Name three benefits of good flexibility.Answers may vary. Flexibility reduces risk of injury, enhances athleticperformance, and reduces stress.

4. True or false - Since your flexibility is genetically determined it is virtually impossible to improve it substantially.Fa l s e. Vi rt u a l ly eve r yone can improve their fl exibility with a regimen of s t re t c h i n g.

5. Name three areas of the body that benefit from flexibility training.Answers may include any three of the following: upper back, shoulders,thighs, hamstrings, lower back, neck, lower legs.

6. True or false - children are generally more flexible than adults.True.

7. Name two things to avoid when stretching.Answers may vary. Things to avoid: bouncing, stretching to the point of pain,stretching before warming up, failing to stretch after a workout.

8. True or false - when stretching, you need to stretch the ligaments and tendons as much as possible.False. Ligaments and tendons will stretch somewhat, but stretching should focus on the muscles.

9. When are the best times to stretch?Answers may vary. A person should stretch after a brief warm-up but beforea full workout. A person should also stretch after working out, particularlyafter running or weight training.

10. How does flexibility work hand-in-hand with other components of fitness?Answers may vary. Flexibility enhances athletic performance so it allows you to train harder whether that training is aerobic or strength building.Flexibility reduces the chance of injury so your training regimen will not be interrupted.

Flexibility Quiz Answers

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A simple way to test your flexibility is the Modified Sit and Reach test, whichdoesn’t require any real equipment or set-up. Be sure to do a few warm-up exercisesand stretch before you begin.

1. Take off your socks and shoes and sit on the floor with your legs stretched straight out in front of you.

2. Place your feet flat against the wall

3. Keeping your legs straight, reach your arms forward with your hands placed one on top of the other, perfectly even, palms down.

4. Now, try to touch the wall while bringing your forehead to your knees. Remember, relax between stretches and hold your final stretch for about two seconds.

SCORING:

POOR Fingertips 4 — 4+ inches away from wall

FAIR Fingertips 1 — 3 inches away from wall

AVERAGE Fingertips can touch toes or wall for 3 seconds

EXCELLENT Can touch fists or palms to wall

Flexibility Test – Sit and Reach

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1. Describe the difference between muscular strength and muscular endurance.

2. What are “the two R’s” of strength training?

3. Name three benefits of building muscle strength.

4. True of false - Since your muscle strength is genetically determined it is virtuallyimpossible to improve it substantially.

5. Name the three areas of the body that need to be trained for muscle strength.

6. Name an exercise that will strengthen the midsection.

7. True or false - Strength training will cause girls to gain a masculine physique.

8. Name two things to avoid when strength training.

9. How does muscle strength work hand-in-hand with other components of fitness?

Muscular Strength and Endurance Quiz

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1. Describe the difference between muscular strength and muscular endurance.Muscle strength involves doing very strenuous work for short spurts.Muscle endurance involves doing less work but over an extended period.

2. What are “the two R’s” of strength training? resistance and repetition

3. Name three benefits of building muscle strength. Answers may vary. Muscle is metabolic tissue so it helps you burn more calories even at rest. Muscle mass helps increase bone density and helps prevent osteoporosis. Strength trainingdecreases stress, increases self-esteem, and helps you look and feel better.Muscle strength enhances athletic performance.

4. True or false - Since your muscle strength is genetically determined it is virtually impossible to improve it substantially. False. Although you are geneticallypredisposed to have a limited potential for strength or endurance, virtuallyeveryone can improve their muscle strength.

5. Name the three areas of the body that need to be trained for muscle strength.lower body, midsection, and upper body

6. Name an exercise that will strengthen the midsection. Answers may vary.Abdominal crunches are the best exercise for strengthening the midsection.Students may mention sit-ups but they are generally considered a dangerous exercise now by health and fitness experts.

7. True or false - Strength training will cause girls to gain a masculine physique.False. In general girls and women are not genetically predisposed to put on agreat deal of muscle mass.

8. Name two things to avoid when strength training. Answers may vary. Things to avoid include training without warming up or stretching, using improper form like arching the back or jerking or swinging weight, failing to stretch after a workout, training in a dangerous environment (like without a partner)or lifting weight that is too heavy to handle properly.

9. True or false - When a person stops weight training their muscles will turn to fat.False. When a person stops training they will lose muscle tone but muscle tissue is different from fat tissue and one cannot be turned into the other.

10. How does muscle strength work hand-in-hand with other components of fitness?Answers may vary. Muscle tissue is metabolic so it helps you burn calories and keep your body fat down. Muscular strength enhances athletic performance so you can train harder in an aerobic workout.

Muscular Strength and Endurance Quiz Answers

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Simple push-ups provide and excellent gauge of upper body strength. As with all ofyour fitness tests, be sure to warm up and STRETCH before performing theexercises.

Standard push-ups: Start on the floor with your body straight and your (recommended weight on your toes and your hands. Your handsfor men) should be shoulder-width apart, with your arms straight.

Modified push-ups Start on the floor with your body straight and your weight(often recommended on your hands and your knees. Your hands should befor women) shoulder-width apart with your arms straight.

.

THE PUSH-UP:

Simply bend your arms and lower your body until your upper arms become parallel with the floor. Push yourself back up until your arms are perfectly straight again (not locked). Each time you lower and raise yourself back up is counted as a complete push-up.

Remember:You must keep your body perfectly straight to maintain correct form. Record howmany push-ups you can do without stopping. Compare them to the scores* below:

Low Below Avg. Avg. Above Avg.

Male: 20 - 29 yrs. less than 16 17-21 22-28 29-35

Female: 20 - 29 yrs. less than 9 10-14 15-20 21-29

(*From the American College of Sports Medicine Fitness Book)

The Push-Up Strength Test

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Remember: this is only one scoring table, and different assessors will assigndifferent scores, depending on their outlook. The army, for instance, rates resultsmuch differently. Take a look:

THE PUSH-UP:

In the book The U.S. Army Total Fitness Program there is no provision made for male/female push-ups. Everyone performs the same exercise. The starting push-up position is basically the same as before — body completely straight, hands shoulder-width apart, weight on toes and hands. When lowering yourself, the elbows are to be bent until the tops of the upper arms, the shoulders and the lower back are parallel to the floor. Then push-up to the starting position.You may rest in the start position. You may not count any push-up that was performed when the body was not completely straight.

Record how many push-ups you can do in two minutes.Remember: the female push-up position is the same as the one for the male.

SCORING:

Very Poor Poor Fair Good Excell. Superior

Males 17-21 less than 18 18-37 38-50 51-56 57-61 62-71

Females 17-21 less than 8 8-17 18-23 24-30 31-35 36-44

The Push-Up Strength Test (continued)

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THE PULL-UP:

• To begin, the person hangs from a pull-up bar with arms straight and palms facing out.

• The person tries to pull their body up until their chin is over the bar.

• After the pull-up, the person lowers themselves to the original hangingposition.

• Wild swinging or jerking of the body is not allowed.

• To prevent swinging, a partner may place an extended arm across the thighs.

Record the number of pull-ups you can do to exhaustion. Then check your scores.The lower ranges in the number of pull-ups performed refers to the younger ages.

Boys: 10-12 yrs. 13-15 yrs. 16-18 yrs.

Excellent 5 - 13 8 - 18 12 - 21

Good 1 - 5 4 - 10 9 - 13

Fair 0 - 3 1 - 7 6 - 10

Poor 0 0 - 3 2 - 5

Girls: 10-12 yrs. 13-15 yrs. 16-18 yrs.

Excellent 1 - 8 1 - 8 1 - 8

Good 1 1 1

Fair less than 1 less than 1 less than 1

Poor 0 0 0

The Pull-Up Strength Test

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Abdominal Crunch Test

In the basic abdominal crunch you should lie on your back with your knees bent andyour feet flat on the floor, arms are at your sides with palms down. Using yourstomach muscles, curl your head, neck, shoulders and upper-body forward. Yourfingers should slide along the floor, moving about two-and-a-half inches forward.Now return to the starting position.

A young woman with good abdominal strength should be able to complete about 40 crunches. Young men should be able to complete about 50.

Sit-up Test

In the Army fitness test the exercise is slightly different. Again, lie flat on theground, knees bent and feet flat on the floor. You may have a partner hold your feetfor you, or you may hook your feet beneath a sofa or dresser. Lock your fingersbehind your neck. Now raise yourself up into a vertical position, then loweryourself until your upper back touches the floor again. This is one repetition. Do asmany sit-ups as you can in one minute and record your score. NOTE: Most fitnessexperts now consider sit-ups to be a dangerous exercise.

Men 17 - 21 Women 17 - 21

Superior 76 - 81 74 - 79

Excellent 71 - 75 69 - 73

Good 65 - 70 63 - 68

Fair 52 - 64 50 - 62

Poor 30 - 51 29 - 49

Very Poor less than 30 less than 29

Mid-Body Strength Tests

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Testing Lower Body Strength

Testing for lower-body strength is not as precise an art as for the upper- and mid-body tests. However, the strength of the thigh muscles can be tested and recordedby doing a basic leg squat:

Stand straight, feet should-width apart, knees slightly bent, arms at your sides. You should hold a pair of free weights in your hands. Young men should hold about 30 pounds total, young women about 10 pounds. Looking straight ahead, and holding the weights in your hands, slowly lower yourself until your thighs areparallel to the floor, then raise yourself back up to the starting position.

For both young men and women, to perform 15 squats without stopping would indicate adequate leg strength.

Use the charts on the following pages to note your performance in all areas of themuscle strength tests. As you continue your strength training, you will note amarked improvement in your scores.

Leg Squat Strength Test

Push-Ups Pull-Ups Crunches Squats

Week 1

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 2

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 3

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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Daily Progress Record

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There are over 650 muscles in the human body and they are responsible for all typesof movement. Here is a list of some of the major skeletal muscles that you shouldconcentrate on when strength training.

Muscle Description Function

deltoid Shoulder muscles, consists To lift and move the armsof three parts or “heads”

trapezius Large muscles between To help lift the arm to the the shoulder and neck side, help bend the neck,

and shrug the shoulders

pectorals Large muscles of the chest To push away or swing an object like a tennis racquet

latissimus dorsi Large muscles of the back To climb or pull objectsthat give the body its V shape toward you as in a tug-of-war

biceps Muscle in the front of To bend or curl the armthe upper arm toward your body

triceps Muscle in the back To extend the arm away from of the upper arm the body; to push

forearm flexors Cable-like muscles To grip and twist objectsand extensors in your lower arms and to curl the wrists

erector spinae Muscles in the center To give you good posture;of your lower back To support your spine

rectus abdominis The “six-pack” of muscles To curl and extend your body;in the center of your midsection; to support your spineactually one large muscle

external obliques The muscles on the sides To twist your body; toof your midsection bend your body to the side

gluteus maximus The muscles of your buttocks; To help you stand, jump, the largest muscles in the body and climb

quadriceps The large, cable-like muscles To extend your legs,in your front thigh knee extention

leg abductors The muscles of your inner To pull the legs toward the thighs and the backs of your legs body; to squeeze the legsare called the “hamstrings” together

calves The muscles in the lower legs To let you stand on your toes; to help you jump and climb

hamstrings muscles in the back of legs pull legs back behind you, kneeflexion

The Muscles and Their Functions

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Muscle Chart

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If you decide to include weight training in your work-out program, you will need tospeak to someone who knows what they’re doing. If your school has a weight-training program, that’s the best place for you to start. Speak to your school’sweight-training coach to get all the information you’ll need about proper use of theequipment, safety, and how to design a weight-training program that’s right for you.If you don’t have a weight-training program at your school, try your local Y, therecreation department in your town, or a nearby gym. There’s a lot more to strengthtraining than grabbing something heavy and trying to heave it up over your head.Besides injuring yourself, you probably will not make much progress, you’llprobably develop soreness in your muscles, and you probably won’t stick to yourprogram.

Keeping that in mind, there are a few basics in any weight training program:

➤ Stick to the program.Did you know that any physical gains you’ve made during your training begin to deteriorate after 72 hours without training?

➤ Rest is essential.Plan a day of rest in between each workout.

➤ Eat a balanced diet.Proper nutrition is as essential to a good strength training program as proper form. Use the Food Guide Pyramid (page 23) as a guide to good eating habits.

➤ Always use good form.Jerking, swinging, slinging or other improper body movements add nothing to your work out. Find out what good form is and practice it.

➤ Get medical clearance.Weight training is not for everyone. Ask your doctor if it’s for you.

➤ Warm up, stretch and cool down.This applies to every type of work out.

➤ Gradually increase training intensity.Trying to do too much, too soon will result in injury.

➤ Tailor your workout to your body and its needs.Machines and free weights are both effective. It is a matter of personal choice.

Weight-Training Essentials

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Sometimes, despite all your efforts, you will be unable to enlist the help of a weighttraining professional, and you will be on your own. You can do it on your own, withthe help of the local library or book store. Design a weight training program that’sright for you. You will have to discover which exercises work which muscle groups,what proper form is, what safety precautions to take, and how to combine all thisinformation into a workout program for yourself.

When designing your workout program, here are some things to keep in mind.

What are your goals?

Do you want to increase strength? Endurance? Do you want to change your body composition; that is, lose fat and gain muscle? Do you want general muscle toning? Determining your goals will affect your training program.

What will your exercises be?

Once you determine your goals, you can choose the appropriate exercises to achieve your goals.

What will your load be? How many reps will you perf o rm? How many sets?

Once you’ve chosen your exercises, you will have to determine how much weightis appropriate. A good rule of thumb to follow when determining your weight load is this: for general muscle toning and strengthening, you should be able to perform no less than 10 reps and no more than 15. If you can’t perform at least 10 reps, your load is too heavy. If you can perform more than 15 reps, your load is probably too light. But your weight load, reps, and sets need to be tailored depending on what your goals are.

What will your training schedule be?

You’ve got to make working out a priority, but you’ve also got to be realistic. Only you know what your weekly schedule is like, only you can determine your training schedule. But remember: be consistent.

Strength Training Program

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WeightExercise Load Set 1 Set 2 Set 3

Wght:

Reps:

Exercise Wght:

Reps:

Exercise Wght:

Reps:

Exercise Wght:

Reps:

Exercise Wght:

Reps:

Exercise Wght:

Reps:

Exercise Wght:

Reps:

Exercise Wght:

Reps:

Exercise Wght:

Reps:

Exercise Wght:

Reps:

A Sample Weight Training Log

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The PAR-Q Test

If you haven’t been exercising in a while it’s always a good idea to check with yourdoctor before you begin any type of exercise program. This is especially importantwith a cardiovascular program, because symptoms of heart problems are sometimesdifficult to detect.

A quick and easy way to give yourself a very basic picture of your exercisereadiness is through a self test developed in Canada called the Physical ActivityReadiness Questionnaire (the PAR-Q.) Most people will have no trouble beginninga moderate exercise program. The PAR-Q test was designed to pinpoint the smallnumber of individuals who might be at some risk in starting a fitness program.

The test is simple to do, and consists of only seven questions. If you answer “YES”to any of the questions, be sure to consult your doctor before you begin a work outprogram, or even before you begin any fitness testing.

Explanation of the PAR-Q Test

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YES NO

1. Has your doctor ever said you have heart trouble? _____ _____

2. Do you frequently have pains in your heart and chest? _____ _____

3. Do you often feel faint, or have spells of severe dizziness? _____ _____

4. Has a doctor ever said your blood pressure was too high? _____ _____

5. Has your doctor ever told you that you have a bone or joint problem such as arthritis that has been aggravated by exercise, or might be made worse with exercise? _____ _____

6. Is there a good physical reason not mentioned herewhy you should not follow an activity program evenif you wanted to? _____ _____

*7. Are you over age 65 and not accustomed to vigorous exercise? _____ _____

Remember: if you answered “YES” to any of these questions, you should check with your doctor.

* Obviously question #7 does not apply to high school students. However, the question was left in, in case you decide to begin a fitness program with your family. Enlisting the whole family in a fitness program is a great way to ensure that you’ll stick to your workout plan, and help you keep on the right track nutritionally, too.

The PAR-Q Test

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A quick and easy way to measure your aerobic fitness is through a simple 1.5 milerun. Keep in mind that this test is designed for people who have been moderatelyactive for some time. If you have been inactive or sedentary for a while, you shouldcheck with your doctor.

The test is simply this:• Have a friend or coach time you as you run around the track, and

see how fast you can run 1.5 miles.

• It’s important that you warm up, stretch and cool down before and after the run.

• You should not attempt the test if you can not already jog steadilyfor at least 15 minutes.

Results: For boys — Completing the 1.5 mile run in anything less than ten and a half minutes would be considered good, and in less than nine and a half minutes considered excellent.

For girls — Completing the 1.5 mile run in anything less than thirteen minutes would be considered good, and in less than twelveminutes considered excellent.

Testing Your Aerobic Fitness

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Finding your resting and maximum heart rates and the target zone.

To find your resting heart rate:

Place your index or middle finger on the pulse on your neck or wrist and count the beats for 15 seconds. Multiply this number by four to get your beats per minute.

________ beats in 15 seconds X 4 = _______ Your resting heart rate ________

To find your maximum heart rate:

for girls — subtract your age from 225.

for boys — subtract your age from 220.

For Girls 225 - __________ = _______ Your maximum heart rate ______(your age)

For Boys 220 - __________ = _______ Your maximum heart rate ______(your age)

Now that you know your resting and maximum heart rates, you’ll want to find outyour heart rate’s target zone. T h a t ’s the zone you want to get your heart rate into whenexercising. The target zone is 60% to 75% of your maximum heart rate. To determinethis zone for yourself, simply multiply your maximum heart rate by 0.6 and 0.75. T h eresults are the range you should keep your heart rate in when exercising. Below is anexample of a 20 year old girl with a maximum heart rate of 205.

205 x 0.6 = 123 beats per minute

205 x 0.75 = 154 beats per minute

So the example girl should keep her heart rate between 123 and 154 beats perminute when exercising. Now you try it:

Your maximum heart rate _________ x 0.6 = __________

Your maximum heart rate _________ x 0.75 = __________

Your Target Zone _______________

Recording Your Heart Rate

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Testing the recovery time of your heart rate is another way to estimate your fitness.The time it takes your heart rate to return to normal after exercise is considered yourrecovery time. A shorter recovery time indicates a stronger heart.

Use the chart on the following pages to make a note of your recovery times afterexercise. An example below shows how to fill out the chart. If you note that yourrecovery time begins to decrease as your workouts progress, it means you are gettingmore fit and that the exercise program you’ve chosen is working for you. If youdon’t see any reasonable changes, you might want to re-evaluate your workout. Talkto your gym teacher or coach about your workout.

You should be aware of your resting heart rate, target zone and recovery time, eachtime you work out. However, you don’t need to record them for every workout,unless you want to.

Example Week 1

Time and Heart Rate Return toActivity Duration After Workout Resting H.R.

Jogging 45 minute 1:30 p.m. (140 bpm) 1:36 p.m. (70 bpm)

Recovery Time: 6 minutes Target Zone Reached: Yes No

Recovery Time

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Name: ____________________________________________________________

Resting Heart Rate: ________________ Target Zone: ___________________

Week 1


RecoveryTime: Target Zone Reached: Yes No

Week 2



Week 3



Week 4



Heart Rate Progress Chart

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Name: ____________________________________________________________

Resting Heart Rate: ________________ Target Zone: ___________________

Week 5



Week 6



Week 7



Week 8



Heart Rate Progress Chart (continued)

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Below is a chart of various aerobic activities and their major advantages anddisadvantages.

Activity Impact Convenient Social Equipment

Jogging High Yes Can be Just good sneakers

Notes:Jogging is a great aerobic activity, can be done anywhere at any time, requires littlein the way of special skills or equipment. However it has a high impact on the jointsand offers no upper-body workout. Best used in conjunction with a low-impactactivity. Also, foul weather can keep you from your work out, especially in winter.

Walking Low Yes Can be Just good sneakers

Notes:Walking is the perfect low-impact exercise. Like jogging it can be done anywhere atany time and offers great aerobic benefit without the joint stress. Can be doneeveryday of the week without worry of over training or injury. Because it is so “lowkey” boredom can sometimes be a factor. Best Bet: get a walking buddy. And again— weather can be a factor.

Bicycling Low Fairly Not Very Helmet and Bicycle

Notes:Bicycling is another good aerobic activity. It’s fun, doesn’t require special skills andbuilds up the lower body. It does require some equipment: bike and helmet ofcourse, but bike shorts make the ride more comfortable, so do gloves and protectiveeyegear. Money can be a factor. Injuries can be more serious. Falls from your bike,collisions with cars, pedestrians or other cyclists make this sport more dangerousthan walking or jogging. Cycling and weight training complement each otherperfectly. Strengthening both the upper and lower body makes for a more enjoyableriding experience. It enables you to climb hills better and increases your endurance.Weather can be a major factor.

Swimming Low Not Very Not very Pool

Notes:Swimming is another one of those “perfect” exercises. It’s low-impact, highlyaerobic, improves muscle tone and strength, doesn’t require special skills orequipment except for one, very important piece — A Swimming Pool. No weatherconsiderations here, either.

Aerobic Workout Chart

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Cross-CountrySkiing Low Not Very Yes Lots

Notes:If you love to be out in the elements, cross-country skiing is a fantastic workout witha lot of benefits. The beautiful scenery and quick pace mean this workout is neverboring. Skiing is a very social activity which puts another “plus” in the fun column.But the equipment, even if you rent, can be costly. Weather and location are twoother barriers.

In-lineSkating Low Yes Can be Skates and pads

Notes:In-line skating is a good place to turn if you’re looking for a FUN aerobic work out.While it doesn’t necessarily lend itself to socializing, it can be done with a friend orother skaters. Skates can be costly and protective padding is a must. Injuries are aconsideration, especially if you are skating on the street with traffic. In-line skating,besides being aerobic, also gives a good, lower-body workout. The fun factor is amajor reason why lots of people have taken up and stuck with in-line skating.Another weather-dependent activity.

Treadmill/Stairclimber Low Yes Can be Machine or Gym

Notes:Both the treadmill and stair climber are good aerobic work outs with low impact.With the right resistance it is easy to reach and maintain your target heart rate. It’salso easy to monitor your work out with the computers that are usually on themachines. If you use these machines in a gym, your work out can be more social,which helps fight tedium. Both of these work outs can get BORING. If you belongto a gym, you can easily alternate your machine work outs with strength training andthis will also keep you interested. Owning these machines or joining a gym involvesa lot of money, but weather is never a factor in your work out.

Aerobic Workout Chart (continued)

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To keep fit all year long you’ve got to exercise and eat right all year long. One ofthe best ways to ensure that you’ll keep working out is to vary your workout routinethroughout the year. This is especially important during the winter months, when itmay not be so easy for you to get outside for your morning jog.

Make up a year-round chart of exercises you enjoy, which you can refer to from timeto time for inspiration. On your chart choose one or two “mainstay” activities whichyour workouts will revolve around. Then choose an alternate. If your mainstay is anaerobic activity, your alternate should involve strength training and vice versa.Finally, choose two or three “wild card” activities. These will be the ones you turnto when you just can’t bear the thought of another mile on the bike or another day atthe gym.

If you are already involved in a team or individual sport at school, by all meansmake that your mainstay, as long as you’re getting a good workout from it.

Here are some ideas for your “mainstays”.

For aerobic exercise: aerobic class or videotape, aerobic “step” class, treadmill, stair climber, jogging, walking, running, bicycling, stationery bicycle, hiking, in-line skating, cross-country ski machine

For muscular exercise: Weight training — machines or free weights or both, calisthenics (push-ups, pull-ups, crunches, leg lifts)

Here are some alternate activities:

Soccer, volleyball, tennis, racquetball, squash, rugby, field hockey, basketball, rowing, rope skipping, ice skating or ice hockey, mountain climbing, yoga

And the “wild cards”:

Skiing — cross-country or downhill or water, snowboarding, snowshoeing, dancing (country, ball room or aerobic), boxing, kick boxing, a martial arts class,fencing, gymnastics, horseback riding, skateboarding, wrestling.

Fitness – Four Seasons

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37a

Name:__________________________________


Start of School (Fall)

IntensityMainstay activity Aerobic/Strength How Often (low, mod., high)

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____________________________________________________________________

Alternate activity Aerobic/Strength How Often Intensity

____________________________________________________________________

____________________________________________________________________

Wild Card activity Aerobic/Strength How Often Intensity

____________________________________________________________________

____________________________________________________________________

Notes: ______________________________________________________________

____________________________________________________________________

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Four Season Fitness Plan

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37b

Name:__________________________________


Mid-Year (Winter/Spring)


____________________________________________________________________

____________________________________________________________________


____________________________________________________________________

____________________________________________________________________


____________________________________________________________________

____________________________________________________________________

Notes: ______________________________________________________________

____________________________________________________________________

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Four Season Fitness Plan (continued)

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37c

Name:__________________________________


End of School Year (Spring/Summer)


____________________________________________________________________

____________________________________________________________________


____________________________________________________________________

____________________________________________________________________


____________________________________________________________________

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Notes: ______________________________________________________________

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Four Season Fitness Plan (continued)

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Below is a chart of various physical activities and what sort of energy (calorie)expenditures they require. This will help you in determining the best work-out foryour goals.

The calorie expenditures are based on a body weight of 140 lbs. To get a readingcloser to your own weight, increase the expenditure by 10% for every 15 lbs. over140, decrease it by 10% for every 15 lbs. under 140.

Activity Calories per 1/2 hour

Aerobic class 200

Bicycling — 10 mph. 200

Basketball 180 — 330

Boxing (Practice) 360

Jogging (12 min. per mile) 260

Sleeping 30

Walking 120

Rowing (machine-moderate pace) 310

Rope skipping (80 per min.) 330

Swimming (moderate) 260

Tennis (recreational) 210

Yoga 120

Stair Climbing 260

In-line Skating 230

Calorie Expenditure Charts

Projects

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In study after study researchers come up with the same conclusion: people who arephysically active are generally happier with themselves than people who aren’tactive. Scientists point to the release of endorphins, increased alpha brain waves andneurotransmitters as possible factors in the link between body and mind.

On a personal level, there are simple, quantifiable reasons why exercise helpsyour mental state:

➤ Exercise gives you a “time out” from your daily responsibilities and pressures.

➤ Exercising with other people gives you a sense of camaraderie and builds friendships.

➤ Exercise gives you a physical outlet to release built up tension in your body.

There are dozens of other reasons why exercising can improve your mental health.Take a few minutes now to think about that, and write down your ideas on thepsychological, emotional and spiritual benefits of exercise. Here are a few things tothink about:

➤ self-esteem➤ self-discipline➤ concentration➤ focus, energy

How much do these things affect teenagers? How can exercise improve these areas?

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

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________________________________________________________________

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The Emotional Benefits of Fitness

➤ motivation➤ enthusiasm➤ mood

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Worksheet

40a

Name:__________________________________


Survival of the Fittest

It’s no secret that professional athletes workout and train all year long to be able toperform as well as they can in their chosen sport. But who trains the hardest?Which athletes are in the best shape? Football players are obviously strong, butwhat’s their body composition like? Tennis players are fast and precise, but howstrong are they? Marathon runners? Soccer players? Baseball, basketball,swimming, gymnastics... They all have superstars. Take some time and do a littleresearch. Decide which sport you think has the fittest athletes. Then debate yourchoice with a classmate who has chosen a different sport. Let the class decide whois the winner. See if the class can decide upon a single athletic endeavor whichrequires the utmost in total physical conditioning. If you can’t decide on one, makea Top 5 list.

When you are researching your athletic field, be sure to write down all the reasonsyou can think of that would support your point of view. Here are a few ideas tokeep in mind:

➤ Do the athletes train all-year long or mostly seasonally?

➤ How important is endurance? Strength? Flexibility?

➤ What is the career “lifespan” of a participant in this field?

➤ If it’s a short career span, why is this so? Is that a negative?

➤ What about steroid use? Is it prevalent in this field?

➤ What about other types of drugs? Do athletes in this field have a reputation for using drugs often? More so than other fields? How about alcohol?

➤ What types of injuries are commonly associated with this field?

➤ How much do injuries take away from the overall “fitness” profile of this field?

It’s Debatable

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40b

Name:__________________________________


Here is a list of a number of different athletic fields that you can consider whenchoosing your “top” athletes. There are many more. Choose the ones you feelstrongest about.

➤ Soccer

➤ Field Hockey

➤ Ice Hockey

➤ Gymnastics

➤ Baseball

➤ Tennis

➤ Swimming

➤ Diving

➤ Basketball

➤ Marathon running

➤ Track running

➤ Bicycling

➤ Football

➤ Skiing

➤ Weight lifting

➤ Wrestling

➤ Boxing

➤ Rugby

➤ Ice-Skating

It’s Debatable (continued)

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40c

Name:__________________________________


Sport # 1 — I feel that produces the “fittest” athlete,

Here’s why:

1. __________________________________________________________________

__________________________________________________________________

2. __________________________________________________________________

__________________________________________________________________

3. __________________________________________________________________

__________________________________________________________________

4. __________________________________________________________________

__________________________________________________________________

5. __________________________________________________________________

__________________________________________________________________

Vs.

Sport # 2 — I feel that produces the “fittest” athlete,

Here’s why:

1. __________________________________________________________________

__________________________________________________________________

2. __________________________________________________________________

__________________________________________________________________

3. __________________________________________________________________

__________________________________________________________________

4. __________________________________________________________________

__________________________________________________________________

5. __________________________________________________________________

__________________________________________________________________

It’s Debatable (continued)

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Worksheet

41a

Name:__________________________________


After debating the various merits and pitfalls of a variety of athletic fields, you’veprobably come up with several “superstars” of fitness. Make a list of the top 5 mostphysically fit athletic fields identified by your class. Give a few brief reasons whyyou think each deserves to be rated so high. An example has been provided for you.

Athletic Field:

SOCCER

Most Outstanding Fitness Qualities:

SPEED, STRENGTH, ENDURANCE

Reasons it was chosen:

1. Soccer players must have great lung capacity to run quickly and for the duration of the game. Therefore, they have peak cardiovascular fitness.

2. Soccer players have great lower-body muscle strength to heighten their kicking and running skills. Increased muscle tissue means heightened metabolic rate and stronger bones.

3. Soccer players are well-coordinated, flexible, and use almost every part of their body during the course of a game. They are agile, quick, strong, and skillful and need to be a master of all areas of physical fitness in order to excel in their field.

The “Fantastic Five”

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41b

Name:__________________________________


Athletic Field:

__________________________________________________________________

Most Outstanding Fitness Qualities:

__________________________________________________________________

Reasons it was chosen:

1. __________________________________________________________________

__________________________________________________________________

__________________________________________________________________

__________________________________________________________________

2. __________________________________________________________________

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3. __________________________________________________________________

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The “Fantastic Five” (continued)

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42a

Name:__________________________________


Like it or not, professional athletes are some of the most influential people of ourtime, especially for young people. Their behavior influences the behavior ofelementary and high school students across the country. If you don’t think this istrue, ask yourself why million-dollar industries like Nike, Adidas, Coca-Cola andSprint would pay hundreds of thousands of dollars to athletes for their endorsements.

While you may not be interested in sports yourself, most people are familiar with atleast a few athletic figures. Write down the names of some athletes that you admireand what qualities they have that you would like to possess. Tell how exercise,physical training and sports participation may have contributed to developing thosequalities in your athlete.

Athlete

____________________________________________________________________

Qualities you admire

____________________________________________________________________

How could exercise, training and athletics have helped develop those qualities?

____________________________________________________________________

____________________________________________________________________

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Athletes as Role Models

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42b

Name:__________________________________


Athlete

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Athlete

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Athletes as Role Models (continued)

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43a

Name:__________________________________


Literally hundreds of volumes have been published on the subject of diet and weightloss. Some of the more popular diet plans have been listed below. Choose severaltitles and research the books at your library. Prepare a brief report to share with theclass about what you found. Some topics to consider: What did each diet claim todo? What is the general theory of each diet plan? How difficult is the plan tofollow? Do you believe the diet does what it claims? Does the diet work foreveryone? How did one book contradict another? Could they both be right? Whichdiet was the most plausible? Least plausible?

Book Title Author Plan

The T-Factor Diet Katahn Low Fat

Eat Right 4 Your Body Type D’Adamo Diet based on blood type

Fit For Life Diamond Food combining

The Hay Diet Habgood Food combining

Protein Power Eades High protein, low carb.

The Omega Diet Simopoulos Omega 6 & Omega 3 fatty Acids; Good Fat

New Diet Revolution Atkins High protein, low carb.

Pritikin Diet

Scarsdale Diet

The Zone

The Hawaii Diet Low fat, high carb.

Sugar Busters

Dieting with the Duchess

Research Project – Diet Books

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Worksheet

43b

Name:__________________________________


Included below is a chart you can use to help illustrate your findings on the variousdiet books and their claims.

Diet What they Claim Difficulty Rating What’s not allowed

1.

2.

3.

4.

5.

Research Project – Diet Books (continued)

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Name:__________________________________


Here’s a brief list of some places you can go to for free (and almost free)information about health, fitness and nutrition.

The Mayo Clinic offers a web site that can help you calculate your ideal,healthful weight. On the internet, head to http://www.mayohealth.org then clickon “nutrition” then “quizzes” then “weight assessment”. Once you’re on the site,you will be asked some simple questions about your health habits and currentphysical status.

“You are what you eat,” or so the saying goes. If that’s true, you might beinterested in finding out exactly what it is you are eating. You can get a freepersonal recipe analysis on-line at http://www.hoptechno.com. It’s a web sitefrom Hopkins Technology that analyzes your diet and makes recommendationsabout nutrition.

You can get a free health analysis from Greenstone Health Care on-line, too.Type in the keywords http://www.youfirst.com and fill out the personal healthdata sheet provided by them. Greenstone will help you determine the relativestate of your health, and make recommendations about changes you can make inyour lifestyle that will improve the quality and maybe even the length of yourlife.

The folks at Health Canada believe that little changes can add up to a bigdifference in your life. They’ve designed a system that will help you incorporatemore daily activity in your life. HC believes that by increasing your activitylevel in small chunks throughout the day, you are more likely to meet yourphysical fitness goals. You can find Canada’s Physical Activity Handbook athttp://www.paguide.com on the internet. Another interesting fitness site issponsored by the American Council on Exercise, http://www.acefitness.org. Theyhave a library of articles and information on fitness, health and exercise.

A site geared specifically toward teen fitness is http://www.fitteen.com. You canask a trainer questions, and get information about nutrition, depression, exercise,weight loss, and more.

Also, there are some great health links on the web that can point you in a numberof different directions. At http://www.24hourfitness.com you can click on the“links” section and find dozens of different sites to browse. Or, tryhttp://www.fitnesslink.com for even more sites.

Sources

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Sharkey, Brian J., Fitness and Health, 1997, Human Kinetics, Champaign, IL

Paternostro-Bayles, Madeline; Puhl, Susan M.; Franklin, Barry; American College ofSports Medicine, Fitness Book, 2nd Edition, 1992, Human Kinetics, Champaign, IL

Nieman, David C., Fitness and Your Health, 1993, Bull Publishing Co., Palo Alto,California

Katch, Frank I.; McArdle, William D., Introduction to Nutrition, Exercise andHealth, 4th edition, 1993, Lea & Febiger, Philadelphia/London

Hales, Dianne; Hales, Lt. Col. Robert, M.D., The U.S. Army Total Fitness Program,1985, Crown Publishers, Inc. New York

Fahey, Thomas D., Basic Weight Training for Men and Women, 3rd edition, 1997,Mayfield Publishing Company, Mountain View, California

Cohen, Martin The Marine Corps 3x Fitness Program for Men and Women, 1986,Little, Brown and Company, Boston/Toronto

Glover, Bob; Shepher, Jack The Family Fitness Handbook, 1989, the PenguinGroup, New York

Baechle, Thomas R.; Groves, Barney R., Weight Training, Steps to Success, 1992,Leisure Press, Champaign, IL

Bibliography

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