Name ________________________________Week #1 Worksheet – Why workout? A. Benefits of Exercise (write down at least 5 benefits) 1. 2. 3. 4. 5. B. Body Types C. Why is excessive fat unhealthy? (give at least 6 reasons) 1. 2. 3. 4. 5. 6. D. The five components of fitness are: 1. 4. 2. 5. 3. Week #2 Worksheet – Aerobic/Cardiovascular Building Exercise Your resting heart rate ___________ A. Define aerobic: B. What is aerobic capacity? C. Describe aerobic exercise: D. Examples of activities which build cardiovascular fitness: E. The five different training zones: Frequency Intensity Time Type 1. Weight Management Zone 2. Healthy Heart Zone 3. Aerobic Zone 4. Anaerobic Zone 5. Red Zone The High School Fitness Education Pyramid Know your Zone! Red Zone 90-100% MHR Perceived Exertion 19-20 1x/wk 1-5 Min Anaerobic Zone 85-95% of Maximum Heart Rate Perceived Exertion 16-19 2x/wk. 5-10 Minutes Aerobic Zone 70-85% of Maximum Heart Rate Perceived Exertion 14-17 3x/wk. 15-20 Minutes Healthy Heart Zone 50-70% of Maximum Heart Rate Perceived Exertion 12-14 4-5 Times/Week; 30 minutes Weight Management Zone 40-50% of Maximum Heart Rate Perceived Exertion 10-12 6 Times/Week; 60 minutes Your healthy heart zone is what in heart rate ______ (50%) to ______(70%) Your aerobic zone is what in heart rate ______ (70%) to ______ (85%) I. As you gain aerobic fitness, your resting heart rate should go down. Why? J. Checking your recovery heart rate can indicate your readiness to resume exercise again, within a workout, or it can indicate your improved fitness. You will find a much improved ability to regain your breathing rate and heart rate, after exercise, as you have been in regular fitness activities over a significant period of time. Name _____________________________ Week #3 – Warm-up & Flexibility A. Purpose of warm-up: B. Define these three types of stretching techniques: static- dynamic- ballistic- C. All the soft tissues benefit from stretching and are prepared to move through their proper range of motion. Define each of these soft tissues: ligament- muscle- tendon- D. Benefits of flexibility (four answers): E. Assessment of flexibility: Sit and reach score: _______ (Inches) Shoulder flexibility: ____(right elbow up) ____ (left elbow up) F. Just as we spend time in a warm-up, the cool-down after a workout is important in recovery. Active Recovery Definition: Why? Benefits: The post - workout stretching can be critical in removing tension in the muscles, plus it is an important time where true flexibility is gained. All stretching should only go to a point of stretch, not pain, since the core temperature in the muscles is already high and injury can occur if you stretch too hard. Name ____________________________ Week#4 Worksheet - Strength Training & Principles of Training STRENGTH TRAINING A. What are the benefits of increased strength? B. Define 1. Hypertrophy: 2. Atrophy: C. Types of muscle fibers 1. Slow twitch: 2. Fast twitch: D. Types of strength activities E. You can choose an emphasis in your strength activities, so if you want How Benefit Muscular strength Muscular endurance F. Core Strength concepts * What does “core strength” mean? * What parts of the body are focused on strength building? * What are the methods used? G. F.I.T.T. principle applied to STRENGTH ACTIVITIES F (frequency): I (intensity): T (time): T (type): PRINCIPLES OF TRAINING A sound fitness plan will involve all of the components of fitness and balance out the amounts of time spent in each activity. In addition, your plan should take into consideration the principles of training and be built around activities you enjoy and can sustain doing over an extended period of time. A. Three principles of training: 1. 2. 3. B. Considerations before selecting your activities (7): ***As part of your completion of this course you will create your own fitness plan. Name ____________________________ Week #5 Worksheet – Training results A. What is overload? B. What is over training? C. The F.I.T.T. Principle applied to AEROBIC FITNESS F (frequency): I (intensity): T (time): T (type): D. Principle of Specificity: E. Weight, alone, is a POOR indicator of a person's level of fitness. WHY? A person’s body, through appearance, may not really tell the story if they are healthy or not. There are several methods which can reflect your health related to body composition. Using a single indicator (weight, height, or strength) does not give you a definitive assessment of your health status. Measuring what percent of the body is fat is a much better way than stepping on a scale to find out if a person is fit. These are still just guidelines. F. Healthy percent body fat levels for people under 30 years old: Males - Females- G. Body Mass Index (BMI) is an easy method to give you an idea of your body composition. It does not use any instrumentation, so it is only a general indicator. Calculating your Body Mass Index (BMI) Body mass index is obtained by dividing your weight in kilograms by the square of your height in meters. To convert to kilograms, divide your weight in pounds by 2.2 _________________ To convert to meters divide your height in inches by 39.4, then square it ________ Weight(kg)______________ ________________ Height(kg)x height(kg) =BMI = your BMI *If you are lucky your school has a BMI chart on the wall, and you can skip this calculation and go look at the chart! The best way to try to lose weight is through a combination of exercise and diet. Dieting may not mean a reduction in calories, but it could be a change in the foods eaten. Eating less food, without exercise, tricks the body into believing that it is starving, so metabolism slows down. Not only does this make it harder to lose weight, but also if you go back to old eating habits the body will gain even more weight. Exercise speeds up metabolism, burns calories, and decreases body fat. It can allow a person to either not reduce overall calories or not need to reduce drastic amounts of calories to achieve weight loss. G. Can you spot reduce (lose weight in just a certain area)? Why? Name ____________________________ Week #6 –Stress reduction through exercise and the fit person A. What is stress? 1. eustress: 2. distress: B. The body's reaction to stress Stage one: Stage two: Stage three: C. In stage one (alarm) the body goes into the fight or flight response. What happens in the body during that response? D. How can exercise aid in relief of stress? E. The FIT Person 1. As you gain aerobic fitness, your resting heart rate should go down. Why? 2. Benefits of being a fit person: a. b. c. d. e.