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Health Week - Fitness Training

Short 2 day presentation!
by

Robert Negron

on 10 January 2014

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Transcript of Health Week - Fitness Training

Your body and the importance of physical activity
Health Week*
Components of Fitness
Now, lets help you set some goals...
In your own words.... Answer 4 quick questions
(i
n 8 minutes
!
)

What represents physical activity to you?
What do you do to stay physically active?
Are there any physical activities you enjoy more than others? Give an example
What examples of physical activity did you do over your holiday break???

Experts say 60 minutes a day is what you need!

http://www.online-stopwatch.com/large-stopwatch/
CARDIOVASCULAR ENDURANCE:Activities that keep your heart rate elevated at a safe level for a sustained length of time are walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance.
MUSCULAR STRENGTH:Muscular strength is the ability of the muscle to exert force during an activity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.
MUSCULAR ENDURANCE:Muscular endurance is the ability of the muscle to continue to perform without fatigue. To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.
FLEXIBILITY:Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.
BODY COMPOSITION:Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. Body composition is important to consider for health and managing your weight!
S.M.A.R.T. GOALS

S pecific
I want to improve in the PACER test

M easureable
I will run 20 more laps than the first PACER test

A ttainable
I will run 2 additional days a week at home

R easonable
With the additional practice and training, this is reasonable

T imely
I will re-run the PACER in 2 months (January)
RHR and THR
*Important stuff!!!
So what does that mean in terms of calories burned??

http://www.nutribase.com/exercala.htm
Where do you stand from a "being-active" standpoint?!
6 Skill-related Components of Fitness

Speed: The ability to move quickly from one point to another in a straight line
Agility: The ability of the body to change direction quickly
Balance: The ability to maintain an upright posture while still or moving
Coordination: Integration with hand and/or foot movements with the input of the senses.
Reaction Time: Amount of time it takes to get moving.
Power: The ability to do strength work at an explosive pace
Fitness broken down...
HOW DOES PHYSICAL ACTIVITY PLAY A ROLE IN HEALTHY LIFESTYLES ?

1. controlling weight
2 . raising HDL ("good") cholesterol
3. reducing the risk of diabetes and some kinds of cancer
4. improved psychological well-being, including gaining more self-confidence and higher self-esteem
5. They will lower the chances of having or developing blood pressure and cholesterol problems when they become adults
6. Exercise contributes towards overall mind and body development---improved GRADES! !! 
Walking briskly (about 3 ½ miles per hour)
Hiking
Gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
Weight training (general light workout)
Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (freestyle laps)
Aerobics
Walking very fast (4 ½ miles per hour)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
Basketball (competitive)
Vigorous vs. Moderate
Your Heart

RESTING HEART RATE - RHR
The heart beats about 60 to 80 times a minute when we're at rest. Resting heart rate usually lowers with age, and it's generally lower in physically fit people. Resting heart rate is used to determine one's training target heart rate.

11 yr. olds 90 - 115
12 yr. olds 70 - 110
13 yr. olds 60 - 100


TARGET HEART RATE - THR
The target heart rate occurs when your heartbeat reaches 60 to 80 percent of its maximum ability, or 50 percent for obese people or people with little or no physical exertion before beginning an exercise program. While adults use the formula of subtracting their current age from 220 to find their target heart rate, this won't work for children.

example of THR
http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/heart_rate_monitor_activities/cardiovascular_fitness/cardiovascular_fitness_activity_1.pdf
(page 3)
loOK At hAndOuT...

Create a SMART goal that is tailored to YOUR needs
F. I. T. T. PRINCIPLE (helps you create a training program for your goal; a fluid document that is always changing as you progress!)

Frequency - how often you perform physical activity (days of week)

Intensity – how hard you exercise during the physical activity.
(Beginner 60-70% Max Strength / Intermediate to High: 70% - 90% Max Strength)

Time – How many reps / How many sets. This varies depending on goal.
Type – the type of activity chosen in order to improve the specific component of fitness: weight machines, free weights, resistance bands, medicine ball, body weight.
TRAINING PRINCIPLES
(to ensure progress, and maximize your workout)

Progression
Moving easy to difficult
Too fast too quickly may cause injury
Record your sessions

Overload
Increase specific demands of the body
Vary the FITT rules

Specificity (Sport specific)
What does your sport or activity call for
Ex. Tennis: short sudden sprints, burst of energy, flexibility, arm and leg strength

Reversibility
Use it or loose it! Basically if you stop training then the improvements you have made will be reversed. So if you are ill or have a holiday and do not train for a period of time (even as little as a week) you may not be able to resume training at the point where you left off.

Variance
Try to vary your training, to keep you interested and to give your body a different challenge. Remember a change is as good as a rest. Many professional athletes will play a completely different sport in-between their main season, to keep their fitness up whilst still having a rest!
RESTING HEART RATE
The heart beats about 60 to 80 times a minute when we're at rest. Resting heart rate usually rises with age, and it's generally lower in physically fit people. Resting heart rate is used to determine one's training target heart rate.

TARGET HEART RATE
The target heart rate occurs when your heartbeat reaches 60 to 80 percent of its maximum ability, or 50 percent for obese people or people with little or no physical exertion before beginning an exercise program. While adults use the formula of subtracting their current age from 220 to find their target heart rate, this won't work for children.

Average Heart Rate for a 12-13 year old is 60-100.
Give Handout for FITT and RHR/THR!
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