NASH

PHYS

ICAL

EDUCAT

ION

PERSONAL ACTIVITY PLAN PROJECT

FITNESS CONCEPTS

LEARNING OBJECTIVES

1. Self-assess and reflect on one’s own personal fitness through interpretation of the FITNESSGRAM assessment tool.

2. Develop appropriate goals for improving and/or maintaining fitness levels, based on personal scores for each of the health-related fitness component assessments.  

3. Design a personal activity plan. 4.  Apply and synthesize knowledge of the principles of training as they relate to each of the health-related fitness components.   5.  Use self-monitoring equipment such as fitness apps, heart rate monitors and pedometers to monitor activity plan and personal goals.   

1.Aerobic Capacity2.Body

Composition3.Muscular

Strength4.Muscular

Endurance5.Flexibility

COMPONENTS OF FITNESS

THE F.I.T.T. PRINCIPLE IS A BASIC PHILOSOPHY OF WHAT IS NECESSARY TO

GAIN A TRAINING EFFECT FROM AN EXERCISE PROGRAM.

F.I.T.T. PRINCIPLE

Frequency

How often?

Intensity How hard?

Time How long?

Type What?

FITT

AEROBIC

CAPACIT

YPACER & ONE MILE

RUN

The efficiency for which the body delivers oxygen and nutrients needed for muscular activity; requires oxygen to sustain the activity.

AEROBIC CAPACITY AND THE FITT PRINCIPLE how often a person performs the targeted physical activity

• Most days of the week

how hard you exercise or engage in physical activity• Target Heart Rate Zone• Rate of Perceived Exertion

how long you exercise • It must be long enough to produce sustained,

heightened activity in the muscles involved• At least 20 -30 minutes within your THRZ

activities that create a constant heart rate response• exercise is of a dynamic contracting nature that

involves movement, (not isometric) • exercise should be rhythmic to allow a consistent

intensity• Examples: walking, running, cycling, swimming,

rowing, hiking, cross country skiing

F: I: T:

T:

TRAINING PRINCIPLES APPLIED TO CARDIO-RESPIRATORY FITNESS,

BASED ON FITNESS GOALS

Based on Fitness Goals

Base Health-Related Fitness

Intermediate Health-Related

Fitness

Athletic Performance

Fitness

Frequency 3 times per week

3 – 5 times per week

5 – 6 times per week

Intensity 50 – 60% max HR

60 – 75% max HR

60 – 90% max HR

Time 30 minutes total

40 – 60 minutes total

60 – 120 minutes total

Type Walking, jogging, swimming, cycling, rowing, dance

Jogging, running, fitness based games and activities

Training programs, running, aerobics, swimming, cross country skiing, jumping rope

MEASURING INTENSITY DURING EXERCISE

CALCULATED MAXIMUM HEART RATE AND

TARGET HEART RATE ZONES

Age Maximum

HeartRate

Target Heart Rate(rounded to nearest whole number)

60% of MHR

Burns fat slowly

Moderate Activity

70% of MHR

Burns fat fasterWeight

Management

80% of MHR

Burns fat fastestAerobic

90% of MHR

AnaerobicThreshold

15 205 123 144 164 185

16 204 122 143 163 184

17 203 122 142 162 183

18 202 121 141 162 182

Maximum heart rate (MHR) is calculated by subtracting one’s age from 220. To calculate target heart rate zone (THRZ,) find the lower and higher percentages of the MHR.

MEASURING INTENSITY DURING EXERCISE

0 Nothing at all

1 Very weak

2 Weak

3 Moderate

4 Somewhat strong

5 Strong

6

7 Very strong

8

9

10 Maximal

Modified Borg Scale - RPE

• A less scientific way to gauge exercise intensity; a subjective measure of how hard you are exercising.

• The cardio-respiratory training effect is best achieved at intensity levels that are “somewhat strong” to “strong,” which corresponds to a rating of 4 to 5 on the scale.

• Also the rating of 4-6 should have you working within your target heart rate zone, and if near 10, at your maximum heart rate

HOW CAN AEROBIC CAPACITY BE IMPROVED?

Spending more time watching TV or playing video games

Participating in activities that use large muscle groups and that make you breathe harder

Participating in stretching and yoga

Participating in a weight lifting program

Answer: Participating in activities that use large muscle groups and that make you breathe harder

BODY COMPOSITION

In physical fitness, body composition is used to describe the percentages of fat, bone, water and muscle in human bodies.

% Body Fat/Bioelectrical Impedance Analyzer

Body Mass Index (BMI)

Measure of body fat based on your weight in relation to your height

Can be less accurate for students who have a large amount of lean muscle mass

BODY COMPOSITION AND THE FITT PRINCIPLE

• Daily

• Combination of intensities

• Dependent on intensities

• Aerobic• Anaerobic• Resistance

F:I:T:T:

MUSCULAR

STRENGTH

&

ENDURANCE

CURL-UPS,

TRUNK LIFT &

PUSH-UPS

MUSCULAR STRENGTH– The greatest amount of force a muscle or muscle group can exert in a single effort.MUSCULAR ENDURANCE – The ability of a muscle or muscle group to perform repeated movements with sub-maximum force for extended periods of time.

MUSCULAR FITNESS AND THE FITT PRINCIPLE

I:

MUSCULAR STRENGTH MUSCULAR ENDURANCE

• 3 times a week or every other day

• Different muscle groups

• Daily for some muscle groups

• 3-4 times a week

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

• 15+ reps• 50% max weight, Body

weight• 1-3 sets• 8-12 exercises

• 15-60 minutes• Progressive overload

• 30-60 minutes• Progressive overload

• Resistance training• Free weights• Machines

• Resistance training• Body weight• Circuit training

F:

I:

T:T:

FLEXIBILITY

SIT & REACH AND

SHOULDER STRETCH

Ability of a muscle to move through its full range of motion.

FLEXIBILITY AND THE FITT PRINCIPLE• Daily• Warm-up• Cool-down

• Hold 15-30 seconds• Total body• 1-3 reps

• 10-20 minutes

• Static stretch• Controlled dynamic stretching• Yoga

F:I:T:T:

PRINCIPLES OF TRAINING

Overload Principle To be worked against a greater load than usual. Systematically overload, do not start out with an extremely

strenuous routine, it may cause injury. If you PROGRESSIVELY and GRADUALLY increase your

exercise load, your fitness levels will increase over time.

Principle of Specificity To develop a certain component of fitness you must work

that particular component. Exercises that increase flexibility will do little to develop

strength or cardio-respiratory endurance. If you want to develop cardio-respiratory endurance, you

must select an activity that offers continuous aerobic exercise, such as running or swimming.

SPECIFICWhat exactly will you do?

MEASURABLEHow will you know if you meet your goal?

ATTAINABLEWhat steps are you going to take to reach your goal?

REALISTIC/RELEVANT

What about your goal makes it important to you?

IMELYWhen do you want to complete your goal?

S.M.A.R.T. GOALS

SMART

REASONS WHY EDUCATING YOUTH TO PARTICIPATE IN REGULAR/DAILY PHYSICAL ACTIVITY:• Decreases risk of heart disease, diabetes,

high blood pressure, and cancer.

• May lower an individual’s tendency to become overweight or obese.

• Helps youth make healthy and active changes for a lifetime.

• Provides significant overall health benefits and is necessary for good health.

60 minutes of daily physical activity is recommended for individuals in your age group.

INDIV

IDUALS

IN YO

UR

AGE GROUP

SHOULD

PART

ICIPA

TE IN

THE

FOLL

OWIN

G TYP

ES OF

PHYS

ICAL A

CTIVIT

Y

DAILY:

M O D E R AT E T O V I G O R O U S P H Y S I C A L A C T I V I T Y

S E V E R A L P E R I O D S O F P H Y S I C A L A C T I V I T Y O F 1 5 M I N U T E S O R M O R E

A VA R I E T Y O F A C T I V I T I E S T H AT A F F E C T A L L T H E C O M P O N E N T S O F F I T N E S S

P H Y S I C A L A C T I V I T I E S T H AT A R E E N J O YA B L E

WHAT IS THE PRIMARY PURPOSE OF FITNESS TESTING IN PHYSICAL EDUCATION CLASS?

1. To provide teachers with a fitness test in order to grade students on their physical activity?

2. To compete against other students in their class/school?

3. To educate students about fitness as it relates to the sports they like to play?

4. To compare each individual student to another student or class average?

5. To provide students with personal health-related fitness information that may be used for planning a personal training program?

NO

NO

NO

NO

YES

ADDITIONAL FITNESS-GRAM INFORMATION• FG testing occurs in PE class because it provides

students with personal-health related information that may be used for planning a personal training program.

• Self-testing can be repeated often by the individual or another student to assess improvement.

• Self-testing is a personal tool that can be used beyond school fitness programs.

• Self-testing allows students to plan their own personal fitness programs throughout life.

• Self-testing with practice becomes an accurate measure for students on how they are able to improve.