Fitness Classroom Activities

1
Fitness Classroom Activities

• Physical Education

2
Health Related Fitness

• Body composition- a ratio of body fat relative to
  other body tissues
• Cardiovascular Endurance- a measure of the hearts
  ability to efficiently deliver oxygen through the
  blood to the other muscles in order to maintain
  vigorous exercise
• Flexibility- the ability to use ones joints
  fully in order to prevent muscle injury
• Muscular Endurance- the ability of muscles to
  exercise many times without getting tired
• Muscular Strength- the amount of force put forth
  by a muscle or muscle group.

3
Skill Related Fitness

• Agility- the ability to change directions quickly
• Balance- the ability to remain upright while
  standing still or moving
• Coordination- Coordination is the ability to use
  the body parts and senses together to produce
  smooth efficient movements.
• Power- the ability to do strength performances
  quickly
• Reaction time- the amount of time it takes to get
  moving
• Speed- the ability to perform a specific movement
  or cover a distance in a short period of time.

4
Examples of health related components of fitness

• Cardiorespiratory endurance-jogging, swimming,
  cycling, roller blading
• Flexibility-stretching

5

• Muscular strength- Max bench press, one squat,
  1leg press.
• Muscular endurance- the most amount of sit ups
  in one minute, performing lifting weights for a
  period of time.

6
Body composition

• BMI, body fat skinfold test, Hydrostatic Weighing

7
Examples of skill related components of fitness

• Speed- sprinting in races, when playing golf, the
  speed of your arms and upper body in creating the
  swing are vital in driving the ball over a long
  distance.

8
Balance

• Gymnastics, ballet, and also contact sports where
  having good balance may prevent you being tackled
  to the floor!

9

• Agility- shuttle run, dodging tackles, moving in
  tennis/badminton

10
Coordination

• hand-eye coordination in racket sports and the
  co-ordination to use the opposite arm and leg
  when sprinting

11
Power

• a sprint start, a shot-put or javelin throw,
  long-jump, or broad jump/vertical jump

12
Reaction time

• responding to the gun at the start of a race, but
  also a goalkeeper saving a penalty, a badminton
  player reacting to a smash shot, or swing a
  baseball bat to hit the ball.

13
The F.I.T.T Formula

• Frequency- How often-Three to Five times per
  week.
• Intensity-How hard are you working- 60 to 85
  of maximal heart rate ( moderate to vigorous)
• Time- length of activity-at least 20 to 30
  minutes per exercise session
• Type-(of activity) Aerobic activities such as
  jogging, bicycling, swimming, or walking

14
Target Heart rateAre you slacking off or working
too hard? Learn out to estimate your target heart
rate zone and start getting the most out of your
workouts.

• Step 1 To find your maximal heart rate (MHR),
  subtract your age (say your 30) from 220.
  220-30190
• Step 2 Subtract your resting hear rate (ex. 70)
  from your MHR
• 190-70120
• Step 3 To find your target heart zone, multiply
  the number you arrived at in step 2 by 60( for
  the low end) and by 85(for the high end). Then
  add your resting heart rate back in.
• 120 X .60 72 7270142
• 120 X .85 102 102 70172
• 142 and 172 are the low/high ends of your zone.

15
Contrasting muscular strength and muscular
endurance activities

• Muscular Strength Activity

• Muscular Endurance Activity

• Throwing one pitch
• 50 yard dash
• Picking up a backpack full of books
• Picking up a baby
• Shooting one free throw Practicing free throws
  for an hour

• Pitching nine innings
• Mile run
• Carrying backpack all day long
• Carrying a baby around all day
• Practicing free throws for an hour

16
Health/skill related components of fitness
worksheet

• Health related

• Skill related

1. Flexibility
2. Muscular strength
3. Muscular endurance
4. Cardiorespiratory endurance
5. Body composition

• Speed
• Balance
• Coordination
• Agility
• Power
• Reaction time

17
Complete

• Name __________________________ Components of
  Fitness
• Directions List one way to improve the following
  components of fitness. Each component of fitness
  should have one way to improve that component.
• 1. Flexibility (Sit and Reach)Your Score
  ___________Activity____________________________
  _____________________
• _________________________________________________
  How Many or How long?___________________________
  ______________________

18

• 2. Muscular Endurance (curl-ups)Your Score
  ___________Activity____________________________
  _____________________
• _________________________________________________
  How Many or How long?___________________________
  _____________

19

• 3. Cardio Respiratory Endurance (600 M Run)Your
  Score ___________Activity_____________________
  ____________________________
• _________________________________________________
• How Many or How long?___________________________
  ______________________
• 4. Muscular Strength (push-ups)Your Score
  ___________Activity____________________________
  _____________________
• How many or how long?_____________________________
  ___

20

• 5. Agility (shuttle run)Your Score
  ___________Activity____________________________
  _____________________
• _________________________________________________
  How Many or How long?___________________________
  ______________________
• 6. Muscular endurance(Step ups)
• Your Score____________
• Activity_________________________________________
  ___
• How many or how long?_____________________________
  ___

21
Dont forget your name and class period-Turn in
when youre done

• 7. Body CompositionActivity___________________
  ______________________________
• _________________________________________________
  How Many or How long?___________________________
  ________________