10 weeks in the Fitness Center PowerPoint Presentation

10 weeks in the Fitness Center PowerPoint Presentation

2018-12-16 7K 7 0 0

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Enough time to make a change. Top 5 . R. isk Factors for DEATH. High Blood Pressure. Smoking. Raised blood sugar (causes Diabetes). PHYSICAL INACTIVITY. obesity. Obesity. The obese die 5-12 years earlier. ID: 742283

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Presentations text content in 10 weeks in the Fitness Center

Slide1

10 weeks in the Fitness Center

Enough time to make a change

Slide2

Top 5 R

isk Factors for DEATH

High Blood Pressure

Smoking

Raised blood sugar (causes Diabetes)

PHYSICAL INACTIVITY

obesity

Slide3

Slide4

Obesity

The obese die 5-12 years earlier

Slide5

Slide6

Slide7

Role Models?

1 out or 5 adults smoke

1 out of 3 are obese

Slide8

Lifestyle Change

Not getting enough EXERCISE

Teenagers are not moving enough

HOW MUCH TIME DO YOU NEED TO SPEND EXERCISING?

Slide9

Physical Education

is the

only

subject which,

by the very nature of its content,

has the potential

to affect how a person will feel

every moment

of every day

for the rest of his

or her life.

Brush teeth?

Slide10

Fitness Grading

-

Read and sign contract

SAFETY

WEIGHT EQUIPMENT

CARDIOVSCULAR EQUIPMENT

Use appropriate spotting (when necessary)

Adjust equipment properly

Adjust equipment to your specifications

Stay on task

Use appropriate weight (not too heavy and not too light)

Use and maintain appropriate speed

Do not disrupt others

 

Keep both feet on pedals and treadmill belt at all times and face forward

Shut down and put away equipment before exiting

 

 

 

Changes into appropriate clothing (sneakers, sweat pants, shorts)

 

Each student is expected to follow these rules when

using the Fitness Center.

Total of 10 points (one for each block).

Slide11

Fitness Center

The

overall goal is having all students through self - evaluation, create and implement a

personal fitness plan

to be carried out over ten

weeks

Slide12

Fitness Center

The

fitnessgram

is administrated

to students as a self-evaluation tool to provide direction in the development of a fitness plan

Slide13

Exercise

Recommend 150 minutes of exercise a week

There are 10,080 minutes in a week…

30 minutes a day-5 days a week

And at least 2 days of muscle strengthening exercises

Easy right?

Where do we go wrong?

Slide14

Common Mistakes made in the gym…

Doing long bouts of cardio

if

you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

Short, high intensity intervals

Slide15

Common Mistakes made in the gym…

Doing isolated exercises…

e

.g.-

tricep

curls, bicep curls

isolated

exercises are

not

functional -- meaning there's little to no crossover to any real life activities; worse yet, they don't recruit enough muscles to be effective at burning fat.

Slide16

Common Mistakes made in the gym…

Using machines

The problem is this:

m

achines

alter the way your body naturally

moves, this

severely limits your ability to fully activate all of your muscles fibers -- that means

less

fat burning and less muscle definition; worse yet, machines can cause excessive strain on your joints.LADIES…lifting heavier weights, will

NOT

make you get "big" or look like one of those muscle-clad women on the cover of a bodybuilding magazine --

not even close!

Slide17

Common Mistakes made in the gym…

Doing crunches and sit-ups to get a 6 pack

if

you want washboard abs, doing traditional

ab

exercises like crunches and sit-ups WILL NOT get you a six pack.

the

key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them

Slide18

Common Mistakes made in the gym…

Repeating the same work-out routines over and over

if

you want to keep making progress and keep seeing changes in your body, you've got to start switching things up; your body has an amazingly ability to adapt quickly and when it does, you stop making

progress

It only takes 3 weeks for your body to adapt to a work-out routine (at which point you stop getting results)

Slide19

Common Mistakes made in the gym…

Doing long work-outs

your body responds to

quality over

quantity

longer

workouts do NOT equal better or faster

results; if

you've been slaving away at the gym and your body isn't visibly changing, you

can't do more of the same thing and expect a different result.Fitness is INTENSITY dependent…not time dependent. (F.I.T.)

Slide20

Getting started…

Slide21

Anatomy of a good work-out

Warm-up (5 minutes)

Exercise (30-45 minutes)

-mix of cardio and weight training

Stretching with cool down (10 minutes)

Slide22

Components of Fitness

There are 5 components….can

you name them?

Slide23

Components of Fitness

Muscular strength

Muscular endurance

Flexibility

Aerobic capacity

Body composition

Slide24

FIT Principle

F

requency

I

ntensity

T

ime

Slide25

Target Heart Rate (THR)

Need to know your target heart rate

THR hand out

Slide26

Slide27

Fitnessgram testing

Next class…then writing fitness goals

Slide28

10 Weeks in the Fitness Center

Keeping a journal

Write out each day’s work out

Keep track of exercises (warm-up, work-out, cool down)

Adjust goals as needed

1 week food journal

Reflection after 10 weeks


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