Workout program

Helpful hints for you!!

The easiest athlete to pick would be a marathoner.  The athlete will be elite and strong.
The workout is not for you, but you are training someone.  So make sure it is not easy.

The first thing you need to do is a grid sheet.  Like the example with the worksheet you got.
If you do not have it look in this weeks blog.  You can copy it or see me and I have copies.

Do the the five fitness components down the left side.
The days along the top. See below.

	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
Cardio
ME
MS
Flex
Body comp
(*For 8th grade)
Breakfast
Lunch
Dinner
Snacks*

 

Then look at last years 5 fitness components to start filling out the form.

You want the workout to progress.  You need to use frequency, intensity and time.

If you don't have last years form, it is all online, or you can use a packet from someone in my class.

Or you can use last years workout to start,  As 8th graders you are adding/expanding on the food part.

I have seen the packet in everyones file, unless your file was lost.

Feel free to talk to people in my class or McMaster for help also.  Both of our classes are doing the program.

Start with running on the cardio section.  Remember cardio is 30 mins or more.

In ME maybe squats, lunges, biking or planks.  Make sure you tell the athlete how often, how long  and how hard.  (Frequency, Intensity and Time)

For MS do HARD exercises, pushups, pull-ups and heavy weights. 

For flexibility stretch the muscles you used.  And again - F I T   This is done daily

For body comp you are listing the foods they should eat!

There are no complete rest days, but you do not have to workout every component every day.

Except maybe flexibility, you can do yoga on easy days.

Feel free to let me see how you are doing so I can help you out.  I get to school around 715, earlier if you need me to.  But not too early!

I will put info as needed!  Talk to me if you need more help!

Have fun!

Here is a site with all the components.

http://www.fitday.com/fitness-articles/fitness/body-building/the-5-components-of-physical-fitness.html#b

Here is more info.

FITNESS  (From Hillsborough Middle school)

   To prepare; make ready.  A combination of physical and mental attributes that allow you to:

   Meet the demands of everyday life and perform tasks that require ABOVE NORMAL EFFORT.

   Being physically and mentally Fit, decreases the chance of injury or bodily harm.  Most importantly it can

   improve your quality of life.

   There are 5 parts of  fitness:

   1)Cardiovascular Endurance,  2)Muscular Strength, 3)Muscular Endurance, 4)Flexibility and 5)Body Composition.

 

C - CARDIOVASCULAR ENDURANCE

    

    The most important part of fitness!!!  Having conditioned HEART  and LUNGS that can supply

    the body with oxygen without stress to the heart.  We develop it by doing Aerobic Exercise.  Aerobic

    Exercise is continuous exercise lasting 2 or more minutes.  In order to improve cardiovascular endurance,

    aerobic exercise should be performed at least 3 times per week, 15-20 minutes each day.   Examples of

    aerobic exercise-swimming, running, biking, shoveling snow and raking leaves.

 

MS - MUSCULAR STRENGTH

    

     The amount of force produced by a muscle.  Needed for activities that require above normal effort.  Having

     poor muscular strength will increase the chance of getting hurt when doing activities that require above normal

     effort.  To increase your muscular strength, you would perform exercises using heavy weight and do the exercise

     3-6 times.  The muscles get stronger when they keep working past the point of fatigue (when the muscle

     has very little or no energy left).  This forces the body to adapt (muscles get used to doing something,

     what was hard is now easy for the muscle).  Remember it takes time to allow your body to adapt!!

 

ME - MUSCULAR ENDURANCE

 

    The amount of force produced by a muscle over a period of time.  This is also if the muscles are doing

     something over and over and over.  Muscular endurance is also closely related to cardiovascular endurance.  Why? 

     Because in order to perform aerobic exercise long enough (at least 15 minutes) to benefit the heart and lungs,

     you need muscular endurance to be able to exercise continuously for this long.  We improve muscular endurance

     by using light weight and do the exercise at least 15 times. 

 

F - FLEXIBILITY

 

   The looseness or elasticity of a muscle, which allows the joint to move through a full range of motion. 

    This is the most neglected part of fitness.  Flexibility is affected by:  1.Gender, 2.Age, 3. Size and condition of muscle

    (tone v. bound) & 4.Level of activity. Muscles should always be warmed (by cardio) before they are stretched. 

    Poor flexibility increases risk of injury.

  

BC - BODY COMPOSITION

 

   The percentage of body fat compared to lean body tissue.  Lean body tissue is: muscle, bone, water & organs. 

    Can be a health problem if body fat percentage is not in the 5-30% range.  Scale weight means nothing unless

    you know your percent body fat, dont be mislead by height/weight charts-they are inaccurate.