Fitness and Strength Training
Physical fitness is the ability of your body to do the most work with the least amount of effort.
Proper diet and exercise are key elements to being physically fit.
When planning an exercise routine keep the F.I.T.T. Principle in mind.
F.I.T.T. stands for Frequency – Intensity – Type – Time
Frequency – how often you do an activity
• Minimum: 3 times/week
• Maximum: 5 times/week
Intensity – how hard you are working
• Are you in your target heart rate zone?
Time – how long you do the activity
• Minimum: 20 minutes/session
• Maximum: 40-60 minutes/session
Type – the kind of activity you are doing
• Cardiovascular training
• Resistance training
• Interval/Circuit training
To calculate Target Heart Rate zone you will need to figure out your resting heart rate (take your
resting pulse just after waking up) and your maximum heart rate (220-age).
Let's say your average is 60 beats per minute.
(220) - (your age) = MaxHR
(MaxHR) - (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
so,
220 - 14 = 206 (MaxHR)
206 - 60 = 146 (HRR)
146 x .6 = 88 (60% training percentage)
146 x .8 = 117 (80% training percentage)
88 + 60 = 148 (target training zone, in beats per minute)
117 + 60 = 177 (target training zone, in beats per minute)
The Target Heart Rate Zone (THZ) for students in your age group is approximately 145-175 bpm (beats per
minute). Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits. Try to
do aerobic training 3-5 days per week.
You should try and stay in this zone whenever you are on the cardio equipment (bikes, elliptical machine,
treadmill).
Heart rate monitors will give you great feedback on the quality of exercise that you are doing for yourself.
One feature on the watch will give you time in zone. TIZ (Time in Zone) is the amount of time you spend
engaged in activities that bring your heart rate in the THZ.
In order to be at optimum fitness levels, try to work on all 5 Components of Health-Related Fitness.
5 Components of Health-Related Fitness:
1. Muscular strength - the ability of the muscles to produce force (work) against an increased
workload (resistance). Resistance could be weights or your own body weight.
2. Muscular endurance - the ability of the muscles to work at an activity for a longer period of time,
without fatigue (getting tired).
3. Cardio-Respiratory/Vascular (aerobic) endurance - the ability of the cardiovascular and
respiratory systems to supply oxygen and other essential nutrients to the muscles during extended
activity. Cardio – relates to the heart. Respiratory – relates to the lungs
4. Flexibility - the degree of range of motion (mobility) of the joints.
5. Body composition - the amount of lean vs. non-lean body tissue (fat) that makes up someone’s
body.
Aerobic vs. Anaerobic Exercises
Aerobic exercise is something you do that involves vigorous (challenging) and continuous (nonstop) physical activity for at least 20 minutes. It allows the body to deliver oxygen to your muscles
continuously. Examples are doing an activity like jogging, biking, swimming, jumping rope or
walking fast enough to keep your heart rate in the target heart rate zone for an extended period of
time.
Anaerobic exercises are activities that do not require the use of oxygenated blood. These bouts of
activity usually last for shorter periods of time. Examples are weight training and running sprints.
←Jogging for 20 minutes in your THR (Target Heart Rate)
zone is an aerobic activity. Aiming for 20 to 60 minutes in
this zone is believed to give the best fitness training
benefits. Try to do aerobic training 2-5 days per week.
Weight training is an anaerobic activity.→
DEVELOPING MUSCULAR STRENGTH & ENDURANCE
All exercises involving muscle training should be done under control and with proper form through
the full range of motion to avoid injury.
Repetitions – “Reps” for short; a motion or exercise that is counted. Doing it one time equals one
“rep”.
A group of repetitions done back to back is called a set.
The two pieces of equipment anchored to the walls that provide for strength and resistance training
are the jungle gym (the nylon straps) and the train station (the rubber tubing).
To work on developing muscular strength perform between 6-10 reps. (more weight, less reps)
To work on muscular endurance perform between 12-20 reps. (less weight, more reps)
Here are some exercises and the muscles that are being worked.
Deltoids
Trapezius
Pectorals
Latissimus
Dorsi
Abdominals
Extensors
Obliques
Triceps
Biceps
Hamstrings
Quadriceps
Gluteals
Gastrocnemius
Heart & Lungs
Lateral raises (dumbbells,train stations); front arm raises (dumbbells,
train stations; Shoulder press (dumbbells, train station); push-ups
(physioball, jungle gym); wax on-wax off (jungle gym)
Upright row (train station, dumbbells); shoulder shrugs (dumbbells)
push-ups, underdog, flys (jungle gym); bench/chest press (dumbbells)
Lat pull downs; seated row (train station)
Crunches, plank, tucks (physioball)
Back extensions; chop & twist w/ medicine ball
Twisting crunches (physioball); figure 8’s (medicine ball); school bus
(jungle gym); side twists (medicine ball, train station)
Triceps extensions (dumbbells, train station); triceps push-downs; pullups (overhand grip on pull-up bar)
Arm curls(dumbbells, train station); pull-ups (underhand grip on pull-up
bar)
Split lunge on physioball; walking lunges, squats
Squats; lunges; leg press
Squats; lunges
Calf raises (with dumbbells in hand), calf press (on leg press machine)
Biking, treadmill, elliptical machine, jumping rope
By the end of the unit students should be able to name the muscles, identify where they are and
give an example of an exercise that works each muscle group.
Deltoids
Bicep
Abdominals
Quadriceps
Trapezius
Pectoral
Tricep
Obliques
Gluteals
Latissimus dorsi
Hamstrings
Gastrocnemius
For Practice:
Name an exercise that works on each particular muscle (muscle group).
Name of Exercise
Muscle being developed
_______________________
Deltoids
_______________________
Trapezius
_______________________
Pectorals
_______________________
Latissimus Dorsi
_______________________
Abdominals
_______________________
Obliques
_______________________
Triceps
_______________________
Biceps
_______________________
Hamstrings
_______________________
Quadriceps
_______________________
Gluteals
_______________________
Gastrocnemius
_______________________
Erectors
_______________________
Heart & Lungs
Be able to state why it is important to set goals when working on your fitness levels.
Go to http://www.foundationalfitness.com/ to view Jungle Gym and Train Station exercises being
performed.
Learn one NEW exercise. You will need to perform it for the test and tell me which muscle group
you are working when you do the exercise.
Choose from Jungle Gym, Train Station Pulling, or Train Station Pushing exercises.
Be sure to review the Muscle Charts too!!!