FLVS Personal Fitness Module 1 DBA

What is our responsibility to maintain our health

It is our responsibility to maintain good health because physical activity affects more than just how you look

identify in-school and community opportunities to participate in physical activities

At school there are lots of sports to try such as basketball or lacrosse, and there's a park near by for me and the St. Cloud pool

discuss the importance of participating in a variety of activities that contribute to your enjoyment and maintenance of a healthy lifestyle

If you do the same activity over and over again you may get bored but if you keep doing different things you are more likely to stay in a routine so I like to go swimming or I would really like to start going to the gym

identify basic safety practices related to physical activity

visiting the doctor, dress properly, regular activity, warm up and cool down, listen to your body, technique, good choices, follow the rules, safe gear, stay hydrated, stay aware of your surroundings

explain the safety precautions needed when active in extreme weather

watch the weather, hypothermia, frostbite, watch for lighting, heat stroke, dehydration, overheating, and exhaustion.

differentiate between the three types of heat illnesses

heat cramps have flushed moist skin, heat exhaustion has fatigue or weakness, heat stroke has confusion.

identify strategies for setting goals that are measurable, attainable, and deadline driven

you should measure whether or not you accomplish it, realistic, have a deadline to stay focused.

determine your target heart rate zone and adjust intensity for maximum benefit

154-204 bpm

compare and contrast aerobic and anaerobic activities

aerobic uses air and usually takes more time, anaerobic uses no air and is usually under a minute

select cardiovascular exercises to improve aerobic capacity

running, jogging, cycling, swimming, dancing

apply technology to improve personal performance, health, and fitness

using iphone health app, or a fitbit

describe components of the SPORT and the FITT Principles

SPORT- Specificity- of sport or exercise, progression- progression slowly to improve, overload-more than you normally do, reversibility- injuries or if you stop training , tedium- variety of exercises. FITT- Frequency, intensity, time, type

discuss how training principles can improve fitness levels

they can help you decide what to do in a workout, like how often or how much more you can do

explain how you can apply training principles to improve the health-related components of fitness

you can use FITT to make your workout more effective

identify activities that develop each health-related fitness component

•Cardio respiratory fitness- being able to exercise for long periods of time: increases stamina, metabolism and oxygen circulation.
•Flexibility- range of movement in your joints: maintains good posture and healthy joints- yoga, gymnastics
•Muscular strength- the amount of force your muscles can produce: while working out or everyday activities such as standing, sitting, lifting, etc- weightlifting, pushups, pull-ups
•Muscular endurance- repeatedly use your muscles without tiring: helps you walk around all day, play sports, help with chores
•Body composition- percentage of body fat compared to lean muscle and bone. Strength training, increase cardio activity

predict how health-related components of fitness can affect the status of your health

they will help you gain endurance, strength, and keep a healthy BMI

Apply strategies for self improvement

Write down notes, take breaks, increase workouts, prepare mentally and physically

Design goals for your long term wellness plan

Physical- Continue to do at least 30 minutes of exercising a day
Emotional- journal your feelings
Social- Get our of the house and hang out with friends to reduce stress
Academic- study at least twice a week

Apply training principles to your own fitness goals and workouts

Yoga, lifting weights, warm up and cool downs

Identify the health related components of fitness

Cardiovascular Endurance, Muscular strength, muscular endurance, flexibility and body composition