Foundations of Fitness Wellness Workbook

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Foundations of FitnessWellness Workbook

• Weeks 7-11

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Week 7 Vocabulary

• BMI-Body Mass Index. Ratio of body fat to muscle
  tissue.
• Body Fat-The percent of lean muscle tissue versus
  fat on the body.
• Calorie Expenditure-The total number of calories
  that a person uses in activities during one day.

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The percent of lean muscle tissue versus fat on
the body.

1. BMI
2. Body Fat
3. Calorie Expenditure

Default MC Any MC All
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BMI Ranks

• Underweight BMI lt 5th percentile
• Normal BMI from 5th-85th percentile
• At Risk BMI from 85th-95th percentile
• Overweight BMI gt 95th percentile
• What is your BMI?

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BMI

• Using the following website, enter your height
  and weight to calculate your BMI
• http//www.nhlbisupport.com/bmi/
• Plot your score on the graph
• A tip to remember if you workout at a high
  intensity five or more times a week (weight
  lifting and cardio training), your BMI may not be
  accurate due to the above normal muscle mass
  development you may have compared to the average
  person.

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Exercise and Calorie Expenditure

• Depending on the type of exercise and physical
  activity that you take part in determines the
  number of calories utilized by your body,
  therefore, affecting your body weight and
  composition.

• Look at the worksheet, Active Mind Active Body
  and compare the calories per minute for each
  activity.
• Which activity burns the most calories? Which
  one burns the least? Why?

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Exercise and Calorie Expenditure

• Complete the Active Mind Active Body Worksheet

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Body Types

• Ectomorph
• Mesomorph
• Endomorph

• Your body type is an inherited trait.
• 70 of your physical appearance is inherited
• Therefore, 30 can be improved through exercise
  and your diet

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Ectomorph

• Thin/lean
• Tall
• Lightly Muscled
• Small Built
• Low Muscle Mass
• Low-Average Body Fat
• About 5 of the population

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Famous Ectomorphs

• Lisa Kudrow
• Kate Moss
• Brad Pitt
• Seth Green
• Jim Carey

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Mesomorph

• Muscular Body/gains muscle easily
• Athletic Build/Medium Bone size
• Hourglass shape-female
• Rectangular shape-male
• Low-Average Body Fat

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Famous Mesomorphs

• Arnold Schwarzenegger
• Bruce Willis
• Sylvester Stallone
• Most Mr. Universe Winners

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Endomorph

• Round Shape
• Soft Body
• Muscles Underdeveloped
• Weight loss is difficult
• Gains muscle easily

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Famous Endomorphs

• Jack Black
• John Goodman
• Roseanne Barr

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Jack Black is an example of a mesomorph

1. True
2. False

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Combinations of Body Types

• Ecto-mesomorph
• Endo-mesomorph

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Ecto-Mesomorph

• Beyonce

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Endo-Mesomorph

• Vin Diesel

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Week 8 Vocabulary

• Atrophy-Reduction in size, or wasting away of a
  body part, organ, tissue, or cell.

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Week 8 Vocabulary

• Hypertrophy-Muscle enlargement due to the
  thickening of each existing muscle fiber.

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Week 8 Vocabulary

• Power-Work performed per unit of time. A
  combination of strength and speed.

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• Strength-The amount of muscular force that can be
  exerted.
• Set-A group of repetitions of an exercise
  movement done consecutively, w/o rest, until a
  given number or momentary exhaustion is reached
• Repetition-An individual completed exercise
  movement. Repetitions are usually done in
  multiples.

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Free Weights vs. Weight Machines
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Free Weights vs. Weight Machines

• Advantages
• Disadvantages

• What are they?
• Complete Reteaching Activity 9-4

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Advantages of Free Weights

• Cost
• Space
• Variety
• Athletic Power and Coordination
• Motivation

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Advantages of Weight Machines

• Safety
• Technique/Balance
• Time
• Beginning Lifter

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All the following are advantages to machine
weighs except

1. Safety
2. Variety
3. Time

Default MC Any MC All
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Week 9 Vocabulary

• Extension-A movement which moves the two ends of
  a jointed body part away from each other, as in
  strengthening of the arm.
• Flexion-A movement which moves the two ends of a
  jointed body part closer to each other, as in
  bending the arm.

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A movement which moves the two ends of a jointed
body part away from each other is extension

1. True
2. False

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Week 9 Vocabulary

• Pronation-Assuming a face-down position. Of the
  hand, turning the palm backward or downward.

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Week 9 Vocabulary

• Supination-Assuming a horizontal position facing
  upward. In the case of the hand, it means
  turning the palm to face forward.

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Week 9 Vocabulary

• Abduction-Movement away from the center or
  midline of the body.

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Week 9 Vocabulary

• Adduction-Movement towards the center or midline
  of the body.

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Movement away from the center or midline of the
body.

1. Supination
2. Pronation
3. Abduction
4. Adduction

Default MC Any MC All
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Major Muscle Worksheet

• Front View
• Deltiods
• Pectoralis Major
• Biceps
• Rectus Abdominus
• External Obliques
• Quadriceps
• Adductors
• Tibialis Anterior

• Back View
• Trapezius
• Triceps
• Latissimus Dorsi
• Abductors
• Gluteus Maximus
• Hamstrings
• Gastrocnemius

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Week 10 Vocabulary

• Short Term Goal-A goal that can be achieved
  fairly easily and in a short period of time
• Long Term Goal-A goal that may take months or
  years to achieve.

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Setting Fitness Goals

• In developing an effective fitness program, the
  following guidelines will help you design a plan
  that will enable you to stick with your fitness
  commitment.
• Make a contract with yourself to show youre
  committed to improving your fitness.
• Make a list of SHORT and LONG TERM goals that are
  simple, specific, and realistic.
• Make a schedule of your fitness activities that
  fit in with your other obligations and
  responsibilities.
• Be PATIENT begin slowly and progress gradually.
• Enjoy it. Make it a social experience by
  participating with others in a variety of
  activities that you like doing.

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Setting Fitness Goals
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Setting Fitness Goals
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Frequency of Exercise for Varying Fitness Levels
Type of Activity Frequency for Beginners Frequency for Average to High Fitness Levels
Cardio- Respiratory Conditioning 3-5 days/week 4-6 days/week
Weight Training 2-3 days/week 3-5 days/week
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Intensity of Exercise for Varrying Fitness Levels
Type of Activity Frequency for Beginners Frequency for Average to High Fitness Levels
Cardio- Respiratory Conditioning 60-70 MHR 70-90 MHR
Weight Training 60-70 MHR 70-90 MHR
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Exercise Time Based on Fitness Levels
Type of Activity Frequency for Beginners Frequency for Average to High Fitness Levels
Cardio- Respiratory Conditioning 20-30 minutes 35 min. to 1 hour
Weight Training 20-30 minutes 45 min. to 1 hour
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Components of a Complete Workout
Component Type of Activity Time
Warm-up Cardio-respiratory, low-level calisthenics, walking, dynamic stretching 10 minutes
Workout Cardio Conditioning Walk/jog, bike, dance, skate, jump rope, etc. Muscular Conditioning Wt. Training, stability balls, dumbbells, Pilates, etc. 20-50 minutes 15-30 minutes
Cool Down Walking, stretching 5-10 minutes
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SoGet Moving!!!