My Fitfolio7th Grade Female

What does fitness mean to me?

Name ________________________

Period ________

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CardiorespiratoryEndurance

Flexibility Musulare Endurance

Muscular Strength Body Composition

F • 3-5 times/week • daily• warmup• cool down

• daily for some muscle groups

• 3-4 times/week

• 3 times/week• different muscle

groups

• daily exercise• healthy eating

I• 60-90% of max heart

rate• hold 15-30

seconds• total body• 1-3 reps

• 15 reps• 50% max reps• body weight• 1-3 sets• 8-12 exercises

• 70-90% of 1 rep max• 1-4 sets• 8-12 reps• 8-12 exercises

• light to moderate

T • 15-60 min of continuous exercise

• 10-20 minutes • 30-60 minutes• progressive

• 15-60 minutes• progressive

• 30-60 minutes• progressive

T • large muscle groups• continual rhythmic• running, cycling,

swimming• games

• static stretch• controlled

dynamic stretch

• resistance training• body weight• circuit training

• resistance training • aerobic activity• walking, running,

cycling, swimming

5 Components to Physical Fitness

Cardio Respiratory Fitness Cardiorespiratory ability is the capacity of the heart, lungs, and blood vessels to supply oxygen and nutrients to the muscles for a sustained period.

Muscular Strength Muscular strength and endurance is the ability of certain muscle groups to generate force. muscular strength is the maximum amount of force generated by muscle groups.

Muscular Endurance Muscular endurance is the capacity of muscles to sustain forces for prolonged periods.

Flexibility Flexibility is the capacity of a joint to move freely throughout a full range of motion.

Body Composition Body Composition is a measure of the amount of lean and fat mass found in the human body.

Fitness Chart2

National Standards for K-12 Physical Education

THE GOAL

The goal of physical education is to develop physically literate individuals who have the knowledge, skills and confidence to enjoy a lifetime of healthful physical activity.

To pursue a lifetime of healthful physical activity, a physically literate individual:• Has learned the skills necessary to participate

in a variety of physical activities.• Knows the implications and the benefits of

involvement in various types of physical activities.

• Participates regularly in physical activity.• Is physically fit.• Values physical activity and its contributions

to a healthy lifestyle.

THE STANDARDS

Standard 1. The physically literate individual demonstrates competency in a variety of motor skills and movement patterns.

Standard 2. The physically literate individual applies knowledge of concepts, principles, strategies and tactics related to movement and performance.

Standard 3. The physically literate individual demonstrate the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and fitness.

Standard 4. The physically literate individual exhibits responsible personal and social behavior that respects self and others.

Standard 5. The physically literate individual recognizes the value of physical activity for health, enjoyment, challenge, self-expression, and/or social interaction.

Test Pre Test

Level Mid Test

Level Post Test

Level Goal

Mile RunCardiovascular

Fitness

VO2max HP GF

MF LF

VO2max HP GF

MF LF

VO2max HP GF

MF LF

Time HP GF

MF LF

Time HP GF

MF LF

Time HP GF

MF LF

Pacer TestCardiovascular

Fitness

VO2max HP GF

MF LF

VO2max HP GF

MF LF

VO2max HP GF

MF LF

# HP GF

MF LF

# HP GF

MF LF

# HP GF

MF LF

SitupsMuscular Strength

HP GF

MF LF

HP GF

MF LF

HP GF

MF LF

PushupsMuscular

Strength&Endurance

HP GF

MF LF

HP GF

MF LF

HP GF

MF LF

Sit & ReachFlexibility

HP GF

MF LF

HP GF

MF LF

HP GF

MF LF

BMIBody Composition

VL HF

NI HR

HP GF

MF LF

VL HF

NI HR

Chart Completion

Student______________________ Coach __________________________

Fitness GoalIdentify your strength and weakness using a minimum of 2-3 complete sentences.__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

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After identifying your weakness, what is your action plan to improve that specific test?

Frequency_________________________________

Intensity___________________________________

Time_____________________________________

Type_____________________________________

S.M.A.R.T Fitness GoalSpecific Measurable Attainable Relevant Time Bound

What do you specifically want to accomplish?What is your ultimate fitness goal?

How can you measure your progress over time?

Is this something that is realistic for you to achieve?

How is this relevant to your fitness training?

When do you want to achieve you goal?

By end of semester

Student ______________________________ Coach ______________________________

Using the F.I.T.T. Principle write about how you will achieve your goal. Use at least 2 complete and descriptive

sentences. (You may use the back if you need to write more)

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

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Goal ReviewMid Semester

1. Am I still working to achieve my goal?

2. Is it still a realistic goal?

3. What do I need to do to make sure I can accomplish my goal?

4. If you already accomplished your goal what is your next goal to reach by the end of the semester?

End of the Semester

1. Did you achieve your ultimate overall goal?

2. Why do you think that is?

3. If you answered no, what would you do differently next time to make sure you achieve your goal?

4. If you answered yes, what is your next fitness goal you would like to accomplish?

Calculating BMIBMI = (Weight / (Height x Height)) x 703

Pre Test Coach Initials ______

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1. Height (inches) _________ X Height (inches) __________ = ____________

2. Weight (lbs) ___________ / ANSWER #1 _______________ = ____________

3. ANSWER #2 ____________ X 703 = __________________

Post Test Coach Initials ______

1. Height (inches) _________ X Height (inches) __________ = ____________

2. Weight (lbs) ___________ / ANSWER #1 _______________ = ____________

3. ANSWER #2 ____________ X 703 = __________________

Body mass index is a calculation that uses your height and weight to estimate how much body fat you have. Too much body fat is a problem because it can lead to illnesses and other health problems.

BMI, although not a perfect method for judging someone's weight, is often a good way to check on how a kid is growing.

BMI has been used for over 100 years in population studies, by doctors, personal trainers, and other health care professionals, when deciding whether their patients are overweight. However, BMI has one important flaw - it does not measure your overall fat or lean tissue (muscle) content.

We would all love to be told clearly how much we should weigh and how to calculate this ourselves. Unfortunately, your ideal weight is not a black and white formula.

You cannot simply calculate your healthy weight from a general source - it depends on several factors, including your overall general health, height, muscle-fat-ratio, bone density, body type, sex, and age.

Working out your BMI may give people a rough idea of how much they should weigh, but it really is a flawed formula. BMI is useful when studying large populations, but not for individuals.

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Physical Fitness Levels for 7th Grade

Push-ups (max reps) Boys Girls Sit-ups (1 min) Boys Girls

High Performance 31+ 20+ High Performance 50+ 45+Good Fitness 20-30 13-19 Good Fitness 36-49 32-44Marginal Fitness 10-19 8-12 Marginal Fitness 20-35 18-31Low Fitness 9/under 7/under Low Fitness 19/under 17/under

Sit & Reach (cm) Boys Girls Mile Run Boys Girls

High Performance 31+ 36+ High Performance 7:10/under 8:25/underGood Fitness 23-30 28-35 Good Fitness 7:11-8:50 8:26-9:40Marginal Fitness 15-22 19-27 Marginal Fitness 8:51-10:29 9:41-10:59Low Fitness 14/under 18/under Low Fitness 10:30/over 11:00/over

Mile Run VO2 MaxFirst you need to know your weight in kg

Weight in lbs _____________ / 2.2 = Weight in kg ________________

VO2Max Mile Run Pre Test Coach Initials _____

1. 0.1636 x weight in kg __________ = _____________

2. 1.438 x mile time ____________ = ____________

3. 0.1928 x heart rate (beats per minute) ____________= _____________

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VO2Max Boys Girls

High Performance 45.5+ 42.4+

Good Fitness 42.5 - 45.4 39.4 - 42.3

Marginal Fitness 39.7 - 42.4 36.4 - 39.3

Low Fitness 39.6/under 36.3/under

BMI Boys Girls

Very Lean 16/under 15.8/under

Healthy Fitness 16.1 -22.1 22.8-15.9

Needs Improvement 22.2 -24.4 22.9-24.5

High Risk 24.5+ 24.6+

Pacer Boys Girls

High Performance 72+ 41+

Good Fitness 52-71 28-40

Marginal Fitness 32-51 15-27

Low Fitness 31/under 14/under

VO2Max (for females) = 100.5 – answer to #1 – answer to #2 – answer to #3

VO2Max = 100.5 - ______________ - _______________ - ______________ = ______________

Circle Your Fitness level: High Performance Good Fitness Marginal Fitness Low Fitness

VO2Max Mile Run Mid Test Coach Initials _____

1. 0.1636 x weight in kg __________ = _____________

2. 1.438 x mile time in decimal form ____________ = ____________

3. 0.1928x heart rate beats per minute ____________= _____________

VO2Max (for females) = 100.5 – answer to #1 – answer to #2 – answer to #3

VO2Max = 100.5 - ______________ - _______________ - ______________ = ______________

Circle Your Fitness level: High Performance Good Fitness Marginal Fitness Low Fitness

VO2Max Mile Run Post Test Coach Initials _____

1. 0.1636 x weight in kg __________ = _____________

2. 1.438 x mile time in decimal form ____________ = ____________

3. 0.1928 x heart rate beats per minute ____________= _____________

VO2Max (for females) = 100.5 – answer to #1 – answer to #2 – answer to #3

VO2Max = 100.5 - ______________ - _______________ - ______________ = ______________

Circle Your Fitness level: High Performance Good Fitness Marginal Fitness Low Fitness

Pacer Test VO2MaxVO2Max PACER Pre Test Coach Initials ______

1. 0.49 x # completed ____________ = _______________

2. # completed _____________ x # completed ____________ = ______________

3. 0.0029 x answer #2 _______________ = _______________

4. 0.62 x BMI (pg. 6) ______________ = _________________

5. Age___________ x Gender (0 for male and 1 for female) = ________________

6. 0.35 x answer #5 ________________ = ___________________

VO2Max = 41.77 + answer #1 – answer #3 – answer #4 + answer #6

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VO2Max = 41.77 + ___________ - ___________ - __________ + __________ = ____________

Circle Your Fitness Level: High Performance Good Fitness Marginal Fitness Low Fitness

VO2Max PACER Mid Test Coach Initials ______

1. 0.49 x # completed ____________ = _______________

2. # completed _____________ x # completed ____________ = ______________

3. 0.0029 x answer #2 _______________ = _______________

4. 0.62 x BMI (pg. 6) ______________ = _________________

5. Age___________ x Gender (0 for male and 1 for female) = ________________

6. 0.35 x answer #5 ________________ = ___________________

VO2Max = 41.77 + answer #1 – answer #3 – answer #4 + answer #6

VO2Max = 41.77 + ___________ - ___________ - __________ + __________ = ____________

Circle Your Fitness Level: High Performance Good Fitness Marginal Fitness Low Fitness

VO2Max PACER Post Test Coach Initials ______

1. 0.49 x # completed ____________ = _______________

2. # completed _____________ x # completed ____________ = ______________

3. 0.0029 x answer #2 _______________ = _______________

4. 0.62 x BMI (pg. 6)______________ = _________________

5. Age___________ x Gender (0 for male and 1 for female) = ________________

6. 0.35 x answer #5 ________________ = ___________________

VO2Max = 41.77 + answer #1 – answer #3 – answer #4 + answer #6

VO2Max = 41.77 + ___________ - ___________ - __________ + __________ = ____________

Circle Your Fitness Level: High Performance Good Fitness Marginal Fitness Low Fitness

Terms to Know Concerning Fitness

Directions: Match the right terms with correct statements

____ 1. How often a person exercises.

____ 2. The ratio of fat weight to lean weight in the body.

____ 3. The rate at which the body burns calories.

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A. Heart Rate

B. Aerobic Exercise

C. THR

D. Overload

E. Frequency

F. Resting HR

G. Progression

H. Reversibility

I. Specificity

J. Metabolism

____ 4. Number of heart beats per minute.

____ 5. Doing more work that the body is used to.

____ 6. The most desirable rate at which the heart should be beating during aerobic exercise.

____ 7. Loss of endurance because of inactivity.

____ 8. How long a person exercises.

____ 9. Gradually increasing workload.

____ 10. Training that is specific to activity.

____ 11. How hard the body is working.

____ 12. Activities which require the body to use oxygen.

____ 13. A measure of the heart rate following a period of inactivity.

____ 14. Activities which require little or no oxygen.

____ 15. How hard, how long, and how efficient the heart can work.

Directions: Below is a list of related words from the given topic. Circle the word that DOES NOT belong within the category.

Fitness Cardiovascular EnduranceCardiovascular endurance BasketballFlexibility Rope JumpingMuscular Strength and Endurance Lifting weightsAerobic Swimming Laps

Flexibility Muscular Strength & Endurance

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A. Heart Rate

B. Aerobic Exercise

C. THR

D. Overload

E. Frequency

F. Resting HR

G. Progression

H. Reversibility

I. Specificity

J. Metabolism

Joints Weight TrainingRange of Motion CalisthenicsBounce Aerobic DanceStretch Push-ups

Frequency IntensityRunning 5 MPH Increased strenuousWeekly 3 times a weekMonthly Jogging versus walkingDaily Running 6 MPH

Duration Aerobic1 hour Hiking to the top of the mountain30 minutes Sprinter bursting across the finish lineTwice a day Swimming until you reach the far endLength of time Pedaling your bike until you are home

AnaerobicJump of a basketball playerSlam of a tennis serveRunning on an endless beachWeight lifters heave of the barbells

The Truth About the Benefits of Aerobic Exercise

Directions: Fill in the blanks to complete the story.

Ana is a junior high student who recently has been having some trouble with many aspects of her life. One day, she was in her P.E. class doing a fitness packet. The packet showed her that just by doing _________________ exercise she can improve her ___________________ system, which will help improve her life in so many ways she never imagined. Ana already knew some of the benefits of aerobic exercise. For example, _______________ control. Ana already knew those who exercise weigh less. She also knew some other health benefits such as, exercise lowers your

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_______________ _______________ and _______________ levels. This will help her lower her risk of _________________ disease. She learned some new things about aerobic exercise that will help with some of the problems in her life. Ana has been staying up late and has a hard time falling asleep. She learned that aerobic exercise helps you _______________ _______________. Ana often finds herself comparing herself to others around school and people she sees on TV wishing she could look like them. Ana learned that exercise will also improve her _________________ which helps improve her _____________ _______________. Another benefit that aerobic exercise would bring to Ana has to do with her school. She learned that exercise increases your ____________________ in school work. This is great because Ana often stress over doing well in school. She wants to be a good student, and now she knows if she exercises, it will give her more energy to be able to get her work done and not stress about school work. Not only will it help improve her school work but she won’t stress about it as much, because exercise helps _______________ and ______________ stress. Ana is so excited because she can have more _________________ in her life just by doing aerobic exercise. Now that Ana knows the benefits of aerobic exercise, she cannot wait to start improving her cardiovascular fitness. But in order to see the benefits, she has to do it at least _____________ to ______________ times a week. The exercise has to be continuous for _____________ to ______________ minutes at _____________ to _____________ percentage of her maximum heart rate.

The Truth About Body CompositionDirections: Fill in the blanks with the correct answer(s).

1. A female is considered over fat when her body fat percentage is ________________.

2. A male is considered obese when his body fat percentage is ________________.

3. Being overweight means weighing more than most people your _______________,

_____________, and _______________.

4. A female is considered at her ideal body weight when her body fat percentage is at

_______________.

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5. A male is considered at his ideal body weight when his body fat percentage is at

_______________.

Short Answer

1. List five reasons why a person might be worried about being over fat?

A.

B.

C.

D.

E.

2. List the top four reasons why a person might be overweight and over fat?

A.

B.

C.

D.

3. List six guidelines someone might use when trying to control their weight?

A.

B.

C.

D.

E.

F.

F.I.T.T. PrincipleCome up with a fitness plan using the F.I.T.T. Principle for one of the components of fitness. It must

be different then the example on pg #2

Component of Fitness_______________________________________

F13

ITT

Target Heart Rate1. 220 - age ________ = ______________

2. Answer #1___________ - resting heart rate ____________ = _______________

3. Answer #2 __________ x .70 = _____________

4. Answer #3 __________ + resting heart rate ____________ = _______________

Target Heart Rate ____________________ (answer to #4)

Resting Heart Rate ___________________

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