Physical Activity Physical Fitness at the High School

Physical Activity & Physical Fitness at the High School ✓Physical activity = any body movement carried out by the skeletal muscles and requiring energy. ✓Physical fitness = a set of attributes that people have or achieve relating to their ability to perform physical activity. ✓Physical Activity is the process. Physical fitness is the product.

Physical Activity for Adolescents Guidelines established by the USDHHS give teachers and parents a clear prescription for the amount and type of activity youth require. 1. Adolescents should do 60 minutes or more of PA daily. 2. 3 types of activity = Aerobic, Muscular Strength, Bone Strength

Physical Activity Pyramid 6 types of physical activities in the pyramid and samples: 1. Lifestyle Activities • Description – light PA (all/most days; moderate, 30 + min) • Sample – walking, golf, bowling, yard work 2. Active Aerobic Activities • Description – elevates HR to relatively high level (3 -6 days, moderate to vigorous, 20 + min) • Sample – jogging, running, biking, step aerobics 3. Active Sports & Recreation Activities • Description - sports involving vigorous bursts of activity with brief rest periods (3 -6 days, moderate to vigorous, 20 + min) • Sample – basketball, tennis, dancing, hiking, canoeing

4. Flexibility Activities • Description – ability to use joints through full range of motion (37 days; moderate; 15 -60 sec. 1 to 3 sets) • Sample – stretching, yoga 5. Muscle Fitness Activities • Description – strength and muscular endurance (2 -3 days; moderate to vigorous; 8 -12 reps 1 to 3 sets) • Sample – resistance training, wall climbing 6. Inactivity - Sedentary Living • Description- long periods of inactivity during awake hours • Sample – TV, playing computer games

Physical Fitness Health-related fitness components: 1. Muscular Strength 2. Muscular 3. Body 4. Flexibility 5. Cardiovascular Endurance

Skill-Related Fitness 1. 2. 3. 4. 5. 6. Agility Balance Coordination Power Reaction Time Speed

Creating a Positive Fitness Experience 7 strategies to make fitness activity a positive learning experience: 1. 2. 3. 4. 5. 6. 7. Individualize fitness workouts Present a variety of routines and exercises Provide meaningful feedback Teach physical skills and fitness Be positive role model Start easy and progress slowly Encourage activities that are positively addictive

Fitnessgram What is it? - Health-related fitness test (CVE, MS, F, BC) - PEducators select assessments appropriate for their Ss and develop customized test battery - Results teach Ss about importance of PA for good health - Not compared to other Ss - report created for each S that evaluates personal level of fitness compared against established health standard

Fitnessgram Test Items 6 test items used for the Fitnessgram: A. PACER (Progressive Aerobic Cardiovascular Endurance Run) – 20 meter shuttle run back & forth within a specified time limit – teach Ss to pace themselves rather than running all out and fatigue rapidly B. Body Comp – skinfold or calculating BMI C. Abdominal Strength – curl up test D. Upper Body Strength – push up test E. Trunk Extensor Strength & Flexibility – trunk lift facedown position F. Flexibility – sit & reach

Effective Uses of Fitness Testing 3 uses of fitness testing: 1. Personal Self-Testing 2. Personal Best Testing 3. Institutional Evaluation

Circuit Training Features to consider when developing a circuit: • • • total length of circuit, number of stations, time/reps at each station, transition time, provision of equipment, equipment return, number of students per station, recording, number of total circuits, choice of activity at a station, content focus, extensions, organize stations so different muscle groups or fitness components are exercised, instruction on how to perform activities correctly – verbally or task sheets/descriptive posters