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            CARDIO FITNESS
The FASTEST Way to get your SELF into shape!
 Strength    Endurance   Lifetime   Fitness
CARDIO FITNESS                                                      Participant

       CHALLENGE                                                       Teacher

 CONGRATULATIONS! You’ve taken the first step toward leading a healthy lifestyle. Cardio Fitness is
designed for the high school student who aspires to maximize improvements in overall
cardiovascular endurance, strength, and flexibility.

During this 16 week Cardio Fitness Challenge period, students will be assessed during a
performance evaluation measuring cardiovascular endurance, strength, flexibility and body
composition at the beginning of the challenge to assess current level of ability, establish
performance goals and allow us to record and monitor progress over the course of the challenge.
At end of the 16 week challenge the student will be evaluated again to determine their Cardio
Fitness performance improvements.
                                         CARDIO FITNESS SYLLABUS
FITNESS DEPARTMENT INSTRUCTORS                                               GRADING CATEGORIES:
Tom Aipperspach-Educator 38 years, Head Basketball Coach 23 years            The following are the categories by which students are graded in
LeeNeumann—Educator 28 years, Head Football Coach 21 years                   introduction and Advanced Fitness.
Eric Taylor—Educator 18 years, Head Athletic Trainer 18 years
Scott Reynolds – Educator 10 years, Head Soccer Coach 8 years                Dress and Participation (effort, attitude, behavior, dress etc.)         60%
Brad Dalton – Educator 10 years, Head Baseball Coach 4 years                 Fitness Testing                                                          20%
Amy Dunn – Educator 2 years, Varsity Assistant Soccer Coach 4 years          Fitness Final Exam (written exam)                                        10%
                                                                             Fitness Workout Handbook                                                 10%
     Come energized, excited, prepared to workout and have FUN!
     Wear appropriate fitness shoes and clothes to workout in.              During a daily workout you may earn 20 points. Examples of point deduction
     Take personal and social responsibility for your actions.                          include the following:
     Develop a good attitude about working hard and helping your
      classmates improve.                                                    Absence                                                 = 20 points
     Treat others with respect and be considerate.                          Tardy                                                   = 5 points
     Leave no trace! Clean up after yourself!                               Dress/Participation                                     = 1-20 points
     Ask for help if you are unsure of anything
     Monitor your intensity! Listen to your body!                           The following grading scale will be used in the Cardio Fitness class
     Develop good hygiene habits.
     Respect equipment and inform teachers of needed repairs                A = 100%-90%
     Share!                                                                 B = 89-80%
                                                                             C = 79-70%
                                                                             D = 69-60%
                                                                             F = Below 60%
      Students will enter the classroom through the upper gym doors at       DISCIPLINE PROCEDURES:
      the beginning of class and check-in with the teacher while seated in   1.          First infraction will include a reminder regarding your participation.
      their attendance rows. Students will then have 4 minutes to dress      2.          Second infraction will include a verbal warning which will result in
      into their fitness clothes and return to class and seated for                      points deduction.
      attendance. Students who are TARDY will not be permitted to            3.          Third infraction will include a verbal warning, phone call to parents
      enter class without a Tardy slip from the attendance office.                       and referral to administration
                                                                             4.          Fourth warning will include an immediate referral to
      Students will have 5-10 minutes to shower and dress into their
      school clothes and then must check-out with their teacher in their
      attendance rows in the upstairs gym with their teacher prior to the
      end of class. Students who do not checkout will lose participation
      points and may be referred to the administration.
                                     ADVANCED FITNESS SYLLABUS
School Tardy                                                                   Breathe in and out on each repetition
           Students who are Tardy to class will not be permitted to enter      Never bounce, jerk the weight, or arch your back while lifting
           class without reporting to the attendance office to obtain a        Only use the amount of weight that you are prepared to lift
           Tardy slip.                                                          properly.
                                                                               Never attempt 1 rep max lifts you have not trained for
In-Class Tardy
                                                                                FREE WEIGHTS
            Students who are not present for attendance within 5 minutes
            after the beginning of class will receive an In-Class Tardy.       Use collars on all Olympic bars
            Students who receive an In-Class Tardy will lose points at         Do not drop or throw weights on the floor.
            teacher discretion.                                                Unload bars evenly when you are finished with them
                                                                               Use spotter
Safety in The Weight Room
                                                                               Never get under a bar without a spotter
           GENERAL
           The number one concern in the weight room is SAFETY!               When two or more weights equal one weight, change to that
           Enter the weight room mentally and physically ready to              higher plate.
            workout.                                                            SPOTTER
           Proper attire must be worn while lifting                           Spotters must always have their full attention on the lifter
           There is absolutely no horseplay allowed in the weight room        Be in the ready position to help or free the lifter at any time
           Make sure your area is clear of equipment before and after         Do not allow the bar to tilt as the lifter performs the exercise
                                                                               Use the over/under grip when spotting the bench press.
           Keep it clean! No food, pop, ECT.
           Help and encourage each other. Make your Team Great.
You must perform the Cardio Fitness Dynamic Warm-Up before every cardiovascular
   endurance and strength session. The Dynamic Warm-Up will do the following:
 Improve performance
 Increase body core temperature
 Activate the nervous system
 Improve flexibility
 Increase coordination
 Improve aerobic and anaerobic systems
 Strengthen muscles and connective tissue
 Improve motor skill acquisition
 Improve joint stability
 Decrease the chance of injury
 Improve neuromuscular patterns for jumping and running.
The Dynamic Warm-Up prepares your body for the upcoming workout. Perform every
   exercise during the Dynamic Warm-up with perfect technique. All the positions
   used during the warm-up can cardiovascular endurance, strength and flexibility.
   After the Dynamic Warm-up is complete, you are ready for the next part of the
   your workout.
                        EVALUATION REPORT
                                 Heart Rate:
Heart Rate:
                                 Resting Heart Rate:
Resting Heart Rate:

Body Composition:                Body Composition:
                                 FFM:FM Ratio:
FFM:FM Ratio:
                                 Fitness Test Battery:
Fitness Test Battery:
                                 Sit and Reach:
Sit and Reach:
                                 Vertical Jump:
Vertical Jump:
                                 Mile Run:
Mile Run:
           S M A R T                         L F E S T Y L E                                G O A L S
If you knew you were going to live to 100, how would you change your life?
IMMEDIATE CHANGES                                                 LONG-TERM CHANGES
List the immediate changes that you know deep down in your        List the long term changes that you would make:
heart you need to make:
1.                                                                1.

2.                                                                2.

3.                                                                3.

4.                                                                4.

5.                                                                5.
Follow the SMART guidelines below and develop 5 CARDIO FITNESS CHALLENEGE goals to achieve over the next 16 weeks.
SPECIFIC (date, time, place)
MEASUREABLE (time, distance, quantity)
ATTAINABLE (make sure you can reach your goal)
REALISTIC (make sure you can accomplish your goal based on your strengths, abilities, talents etc.)
TIMELY (when will you accomplish the goal)
Example: I will run the mile run on Sept. 4th under 8 minutes at Centennial High School




                                         BODY COMPOSITION

   There are various physiologic testing measures (ie. 20 yd dash, vertical jump, etc.) that we use at Centennial High School in
    order to assess a student’s physical health. These tests give the Centennial High School Instructors and the student valuable
    information as to: 1) How we design, organize, and reevaluate our fitness model? 2) Is the student improving his/her
    overall level of fitness?
   One of the testing measures we use is called bioimpedence testing for overall body composition. This test gives the
    instructors and student immediate feedback for how the student’s fat free mass (FFM on the read out) compares to the
    student’s fat mass (FM on the read out). There is an important ratio that a healthy student should strive for between these
    two numbers: 1) Females—for every pound of FM you should strive for three to four pounds of FFM. For example, if the
    read out should say 20 lbs. FM, the female student should strive for 60-80 lbs. of FFM. 2) Males—for every pound of FM
    you should strive for four to five pounds of FFM. For example, if the read out should say 20 lbs. FM, the male student should
    strive for 80-100 lbs. of FFM.
   This test is in no way designed to make the students feel bad about themselves. The bioimpedence testing is a measure in
    which a student can strive to improve his/her overall level of fitness. When we pre and post test the student for body
    composition, the intent is to give the student valuable information as to how they continue to evaluate and reevaluate
    his/her level of fitness and make changes if necessary.
   There is other information on the readout that is of much less importance to the instructors and the student. We are not
    concerned about the percentage of body fat, we are not concerned about the weight (muscle weighs more than fat, so if
    they are working hard they might gain some weight), we are not concerned about the goal percentage of body fat (this
    measurement just tells the student and instructors that if a student is below that “goal percentage” we need to ask
    ourselves why that is—it could be a red flag). We are by no means asking any student to get to that “goal percentage”. We
    definitely do not want that.
   If there are any concerns by the student or his/her parent’s, please feel free to call Centennial High School anytime you have
    a concern.

   Below are the measurements we would like the student to write down off his/her read out:

    START                                                                FINISH
    __________FFM (muscle)         ____________FM (fat)                  __________FFM (muscle)          ____________FM (fat)

    Divide FFM by FM (FFM/FM = your ratio) _______                       Divide FFM by FM (FFM/FM = your ratio) _______
    BMI:                                                                 BMI:
                           NUTRITION                                                            CARDIO
EAT SMART: Don’t just eat less – eat smart!                              CARDIO
       An average restaurant’s serving size of pasta is enough          •    CARDIO BENEFITS
        for five people.                                                 •    (+) BOOSTS:
       1 ounce of rice or pasta = a tennis ball or the size of your             Mood
        fist.                                                                    Weight Loss
       12 ounce potato = a baseball.                                            Overall Health
       3 ounces of lean meat = a deck of playing cards.                         Heart and Lung Function
       1 ounce of cheese = a pair of dice or the size of your                   Immune System
        thumb.                                                           •    (-) LOWERS:
                                                                                 Weight
WHAT WORKS? Simple practices that become healthy habits.                         Body Fat
       Eat every 3 or 4 hours to prevent hunger and maintain                    Stress
        energy.                                                                  Fatigue
       Eat at least 2-3 servings each of fruit and veggies a day.               Hypertension
       Snacks should be around 200 calories.                                    Risk of Disease / Illness
       Have some protein with every meal or snack.
       Eat between 6-10 servings of grains.                             TIPS:
       Eat 3 servings of dairy a day.                                    There’s really no best cardio. Anything that gets your
       Don’t skip meals.                                                      heart rate up within your target heart rate zone and
       Add more fiber to your diet.                                           provides a challenge will work just fine.
       Make smart choices from every food group.                         Mix things up. You don’t have to do the same cardio
       Find your balance between food and physical activity.                  every time. By changing your cardio modes, you’ll help
       Get the most nutrition out of your calories.                           starve off frustrating fitness plateaus.
       Stay within your daily calorie needs.                             Stay hydrated. Drink water before, during and after your
O                                                                              workout.
                                                                          Don’t forget your IPOD or MP3 player!
ne size doesn't fit all. offers you a personal eating plan with the foods and
     amounts that are right for you.
                                   HOW TO CALCULATE YOUR
                                     TARGET HEART RATE
Do you want to get the most out of those 30-60 minutes on any kind of cardio exercise? You maximize the benefits of
cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of
your maximum heart rate. You should ensure during your workout that your heart rate falls within your target heart rate zone
to maximize cardiovascular fitness. The most common way to take your HR is to place two fingers below the jawline, along
the trachea (windpipe) to feel for a pulse, again using your index and middle fingers. This is called a carotid pulse check..
When taking your pulse for ten seconds during a workout, stop exercising. Do not allow yourself to rest before taking your
pulse, and immediately resume exercise after the ten seconds. Multiply by 6 and you'll have your heart rate. Here's how to
find your THR.
              Find your maximum heart rate.
              Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 18-
              year-old would be

              220 - 18 = 202.                              220 -             (AGE) =           (HRmax)
              Calculate the lower limit of your THR. Figure 60% of the HRmax (multiply by 0.6) . For example,

              202 * 0.6 = 121.                             (HRmax)           *.60         =
              Calculate the upper limit of your THR. Figure 80% of the HRmax (multiply by 0.8). For example,

              (202 * 0.8) = 161.                           (HRmax)           * .80        =
              Divide the values obtained in steps 3 and 4 by the number 6 to obtain your THR in beats per ten
              seconds. For example,
              121 / 6 = 20 (lower limit)                   (lowerTHR)        / 6=
              161 / 6 = 27 (upper limit)                   (upperTHR)         / 6=
                                                                                 CORE TRAINING
RESISTANCE TRAINING                                              CORE TRAINING
•   RESISTANCE TRAINING BENEFITS                                 •    CORE stability comes into play every time you move,
•   (+) BOOSTS:                                                       core training is recommended by sports-medicine
       Strength                                                      experts, physicians, athletic trainers and fitness
       Coordination                                                  professionals. Because many CORE exercises also
       Balance                                                       involve other areas of the body, CORE training is
       Speed                                                         excellent for total body conditioning!
       Injury Prevention
                                                                                     CENTER YOURSELF
•   (-) LOWERS:
       Risk of Chronic Diseases                                 THE DRAWING-IN MANEUVER:
       Body Fat                                                 •    Drawing your belly button to your spine is the most basic
       Stress                                                        core stability exercise and van be performed virtually
       Fatigue                                                       anywhere. This drawing –in maneuver helps protect
       Osteoperosis                                                  your spine and improves your posture during everyday
       Risk of Disease / Illness                                     activities and exercises.
•   TIPS:                                                        •    While sitting, standing or on your hands and knees,
   Resistance training is any activity that uses opposing            simply pull your belly button toward your spine.
    force (gravity, weights, machines, bands, etc.) to           •    Breathe normally.
    increase strength, enhance muscle tone and preserve or       •    Don’t worry if you can’t hold this position for more than
    build lean body tissue (muscle). It’s an imoprtant part of        a few seconds.
    every workout, regardless of your goals.
                                                                 •    Practice it regularly and increase your core strength
                                                                 •    Be sure to do this before and during any exercise –
                                                                      cardio, resistance, flexibility and core.
                                                                 STABILITY BALLS:
                                                                 •    Stability balls are great for strengthening the often
                                                                      neglected lower back. Stability ball also help you
                                                                      improve your balance and overall coordination. Have a
Sets: the number of repetitions complete during an exercise.
Repetitions: the number of times an exercise can be performed.
Dynamic Warm Up: flexibility during pecific movements.
Cool down: is an essential period of exercise that reduces the heart rate between 18-20 beats per 10 second pulse count.
Agility : is the ability to explosively brake, change direction, and accelerate again.
Speed: the ability to achieve high velocity.
Plyometrics: also known as jump training; involves stretching the muscles prior to contracting them.
Periodization of Lifts: is the systematic application of overload through the planned variation of the program components to
optimize gains in strength while preventing overuse, overtraining, and plateaus.
Principles of Overload: is the systematic increase in training frequency, volume, and intensity in various combinations.
Cross Training: type of training characterized by variety and the use of different exercises and equipment.
Variation: using a variety of exercises and equipment to optimize gains in fitness.
Muscular Strength: is the maximum amount of force a muscle or muscle group can develop during a single contraction.
Muscular Endurance: the length of time a contraction can be held without fatigue.
Flexibility: range of motion about a body joint.
Body Composition: relative proportions by weight of fat and lean tissue.
Cardiovascular Endurance: describes the ability of the cardiovascular/cardiorespiratory system (heart, lungs, blood vessels) to
deliver an adequate supply of oxygen to exercising muscles.
Spotter: someone who assists in the execution of an exercise to help protect the athlete from injury.
Anaerobic: without oxygen.
Aerobic: with oxygen.
Concentric: positive – muscle shortens
Eccentric: negative – muscle lengthens
Multi-joint Exercises: involves two or more primary joints
SMART Goals: goals that are specific, measureable, attainable, realistic, timely.
Interval Training: involves periods of maximal effort followed by short periods rest.
Target Heart Rate: zone of training between 60-80 percent of maximum heart rate that indicates correct exercise intensity.
Maximum Heart Rate: formula used to calculate a person maximum heart rate: 220-age = MHR
Resting Heart Rate: heart rate at rest is between 60-100 beats per minute.

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