Safford,+Chris-chapter

= = Chris Safford Deliverable #3 “Proposal for Implementation”

As educators, we are obligated to prepare our students for the future by providing them with educational opportunities to excel in a competitive world. Technology has revolutionized the way we work, exercise, and communicate. Teaching and learning is no exception. The interactive web holds an abundance of opportunities for students, teachers, and parents to express their collective intelligence. Imagine a classroom that is accessible 24 hours a day providing students the opportunity to ask questions outside the classroom to be answered by a teacher or peer. A classroom providing unlimited access to: examples of student work, classroom notes, and upcoming assignments and due dates, rubrics and practice assessments. Students are engaged in the technology and I propose the educators should be to. I envision an interactive educational environment allowing students unlimited access to health information and guidance through a health education Blog and Wiki. This Web 2.0 technology will allow students to utilize technology in an informative and productive way enhancing their educational experience.

Administrators, educators, parents and students agree that effective communication is critical to a successful high school education. A health education classroom Blog and Wiki will facilitate this communication. A Blog is a forum, which fosters communication by posting comments, or questions and having other people respond to those comments or questions. A Wiki allows individuals to collaboratively develop web page content with limited computer knowledge. Members can create and edit existing work improving the content of the Wiki each time. Teachers can post assignments, rubrics, and updates on classroom topics being discussed in class. Parents and students posting comments, suggestions, and questions in regards to health topics will achieve community education.

The implementation of this technology within health education will facilitate the school districts focus on improving communication and enhancing the development of common teaching practices and assessments progressing toward higher student achievement.

The interactive web will enable health educators to develop a professional learning community, which maximizes the potential for teachers and students. More and more teachers and students are accessing the Internet to supplement their educational experience utilizing online resources like: interactive tutorials, videos, edu-games, and podcasts, all complementing instruction. The technology I propose will assist in this practice enhancing the educational environment for educators and students. The development of online chapters (flexbooks), designed by educators, will decrease the demand for traditional textbooks, which tend to become out-of-date quickly in our information world.

The increased use of technology especially when it comes to straying away from traditional educational practice will not be implemented without its growing pains. It is understood that using these educational tools will pull teachers out of their comfort zones but the product will out weigh the required effort because students are already using this technology. Cyber bullying and vandalism is also a concern when accessing the Internet. Limited access to computers and the Internet at home could lead to students only having opportunities within the school day to access information provided on the proposed technology. This also poses a concern for parental computer access. These are all legitimate concerns but with effective communication, knowledge and collective intelligence can be addressed appropriately and effectively to enhance students educational experience.

Training health educators during common planning time would provide teachers opportunities to learn about Blogs and Wikis. This will present the necessary time to become comfortable using this technology out of the classroom prior to implementing it and presenting it to the students. Student safety is a concern but can be addressed within the Internet user agreement contract already established by the school district. To avoid cyber vandalism and inappropriate content, teachers can view all information prior to it being posted onto the Blog. Students will have to be given alternatives to where they can access the Internet if access is not accessible at home. Internet access can be achieved after school in the library, at the public library, and other businesses such as cyber cafes. The availability of Internet access is continuously growing in our society, just take a look at the cellular phones the students are using.

There are a number of different blogging services available. Blogger, which is provided by Google, is a free service with easy access for all users. This software is recommended due to its popularity, its video tutorials to aid in its integration, and due to its cost...it’s free. Like blogging software, there are a number of services providing Wiki software. Pbwiki.com and wikispaces.com are built for educational Wikis. It is quick, easy to access and use and is recommended for this proposal.

The health education department proposes to pilot the utilization of Web 2.0 technologies with the eleventh grade physical fitness unit. This allows time and practice for teachers to get accustomed and proficient at using this technology withig the classroom. It is envisioned that all health education units will be accessed through the interactive web. This opens the door for successful common teaching strategies and assessments, which enhances the educational experience for teachers, students, and parents.

= Chapter Topic: Physical Activity and Fitness =

Lesson Objectives

 * Examine the importance of regular physical activity for maintaining and enhancing personal health
 * Identify the effects of regular physical activity on body systems
 * Analyze the connection between regular physical activity and the decrease of injury, illness, and disease prevention

Rhode Island Health Education Standards

 * 1 Students will understand the concepts related to health promotion and disease prevention as a foundation for a healthy life.
 * 2 Students will demonstrate the ability to access valid health information and health promoting products and services.
 * 3 Students will demonstrate the ability to practice health-enhancing behaviors and reduce health risks.

Years of research have taught us the connection between regular engagement of physical activities and improvement in health and wellness. Evidence of the impact physical activity plays in the prevention and treatment of disease is so compelling that most [|health organizations]have published research on the importance of becoming physically fit. The World Health Organization (WHO) defines **health** as follows:
 * Introduction **

A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.

** Wellness ** is defined as:

An approach to personal health that emphasizes individual responsibility for well-being through the practice of health-promoting behaviors. - [|World Health Organization]

It is no secret. Participating in physical activity will enhance quality of life, productivity, and longevity.

Many individuals in our society underestimate the impact exercise has on health and wellness and are unsure how to achieve a health enhancing level of physical activity. This chapter investigates how regular engagement of physical exercise improves fitness levels, enhances body systems and ultimately delivers health benefits, which decrease the risk of injury, illness, and disease.

media type="youtube" key="rhe0Ku4UFH0" height="344" width="425"


 * The Connection between Physical Activity and Physical Fitness **
 * Physical activity ** is characterized by any movement that causes the body to use energy. This general definition leaves the door wide open for a variety of activities that may improve overall health and wellness. Activity can include everyday routine actions such as walking your pet, gardening, mowing the lawn, or cleaning the house. Conversely, activity also can be purposeful such as engagement of an exercise routine with the intent of improving physical fitness.

** Physical fitness ** can be defined as the ability to carry out daily actions easily and have enough energy to respond to unexpected demands that may be placed on the body. Whatever the preference, regular physical activity advances fitness levels and improves physiology, which ultimately improves health and wellness by decreasing chance of injury, illness, and disease. Physical activity does not have to be strenuous to achieve health benefits. Individuals who are usually inactive can improve their health by becoming moderately active on a regular basis. Enhanced health benefits can be accomplished by increasing the frequency, intensity or duration of the physical activity.



** Understanding the Benefits of Physical Activity **
Regular physical activity is beneficial to the three aspects of health- physical, mental/emotional, and social. Most attention is focused on the physical benefits of exercise but exercise engagement is also the vehicle to enhancing mental/emotional health by improving self-confidence and social health by giving opportunity to interact with people with the same goals and interests.

** Benefits to Physical Health ** __ Fitness Benefits __ To get fitness benefits, physical fitness levels must be increased and it is imperative to take into account the [|five health related fitness components]: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. The health related fitness components have a direct impact on health and wellness (Table 1). These components will be investigated further in the chapter but are noted now due to the fact that improvement in health related fitness is the driving force behind the efficient functioning of body systems. Improving body system functioning contributes directly to increased health benefits, which decrease chance of injury, illness, and disease throughout life.

Physical fitness improvement is best accomplished through exercise. **Exercise** is a purposeful physical activity, which is repetitive, structured and intended to improve physical fitness levels. In order to get maximum benefits it is recommended to engage in exercises that improve each health related fitness component.

// Table 1 // How specific exercise relates to the accomplishment of fitness benefits. For example: If you engage in exercise, which increases heart rate and breathing such as cycling, you will improve your cardiorespiratory endurance.

__ Physiological Benefits __ Regular exercise not only increases strength, stamina, and flexibility, it improves the functioning of many body systems rewarding one with advancing [|physiological benefits]//(Table 2// ).
 * ** Health Related Fitness Components ** || ** How to improve ** || ** Examples ** ||
 * Cardiorespiratory Endurance || Exercise which increases heart rate and breathing || cycling, swimming, hiking ||
 * Muscular Strength || Exercise which challenges the muscles || resistance training ||
 * Muscular Endurance || Exercise which challenges the muscles || resistance training ||
 * Flexibility || Exercise which increases range of motion || stretching, yoga, dance ||
 * Body Composition || Exercise combined with a balanced diet || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 9pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">activity & nutritious meals ||

If the body is functioning efficiently one is more likely to receive the ultimate health benefits of decreasing chance of injury, illness, and disease. Table 2 summarizes how regular physical activity positively affects some body systems.

Table 2: Depicts how physical activity helps body system functioning
 * ** Body System ** || ** How Physical Activity Helps ** || ** Outcome ** ||
 * <span style="display: block; font-family: 'Bookman Old Style'; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">Cardiovascular System || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 8pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">strengthens heart muscle allowing blood to be pumped more efficiently || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 9pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">heart does not have to work as hard ||
 * <span style="display: block; font-family: 'Bookman Old Style'; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">Respiratory System || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 9pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">breathe larger amounts of air providing oxygen to muscles so they don't tire as easily || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 9pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">engage in activities for longer period of time ||
 * <span style="display: block; font-family: 'Bookman Old Style'; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">Nervous System || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 9pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">improves reaction time by increasing response stimuli || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 9pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">Helpful in driving ||

__ Health Benefits __ To this point it is concluded how increased physical activity leads to the improved functioning of body systems enhancing body physiology. Besides contributing to physical health, regular exercise bestows other benefits directly linked to health and wellness.

Regular physical activity reduces the risk of dying from some leading causes of illness in the United States. Regular physically activity improves health in the following ways:*

<span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Reduces the risk of dying prematurely <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Reduces the risk of dying from heart disease <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Reduces the risk of developing diabetes <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Reduces the risk of developing high blood pressure <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Helps lower blood pressure in people who have high blood pressure <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Reduces the risk of developing colon and other forms of cancer <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Reduces depression and anxiety <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Helps control weight <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Helps build and maintain healthy bones, muscles, and joints <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Helps older adults become stronger and better able to move without falling <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Promotes psychological well-being

* [|U.S. Department of Health and Human Services]. Leisure-Time Physical Activity Among Adults: United States, 1997-1998. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Health Statistics, 2002. __ Benefits to Mental / Emotional Health __ The physiological benefits of regular physical activity have been well established, but how about the benefits that some individual’s overlook- the psychological benefits. It is recognized and documented by many health professionals that regular physical activity reduces anxiety, depression and helps in managing stress. Exercise is also noted to increase self-esteem and confidence along with reducing mental fatigue. media type="custom" key="3726975" __ Benefits to Social Health __ An added benefit of physical activity is the opportunity to build upon social health. Opportunities such as participating and interacting with others, to cope better in social situations and to motivate individuals who may have the same goals or interests. media type="youtube" key="Aq8GFNcXn7E" height="344" width="425" As stated earlier, regular engagement of physical exercise improves fitness levels, enhances body systems and ultimately delivers health benefits, which decrease the risk of injury, illness and disease. Other benefits including enhancement of emotional / mental and social health all contribute to strengthening all sides of the health triangle. This solid health foundation will help enhance your health and if physical activity is maintained, will last a lifetime.
 * Understanding the Benefits: Putting it all Together **

[|http://www.who.int/dietphysicalactivity/factsheet_benefits/en/index.html]

** Understanding the Risks Associated with Inactivity* ** Regular physical activity has been shown to reduce the morbidity and mortality from many chronic diseases. Millions of Americans suffer from chronic illness that can be prevented or improved through regular activity.

[|http://www.who.int/dietphysicalactivity/factsheet_inactivity/en/index.html]

Physical inactivity and its associated health problems have substantial economic consequences for the U.S. health care system. A physically inactive population is at both medical and financial risk for many chronic diseases and conditions including heart disease, stroke, colon cancer, diabetes, obesity, and osteoporosis.
 * Economic Consequences **

Since regular physical activity helps prevent disease and promote health, it may actually decrease health care costs.

Despite the well-known benefits of physical activity, most adults and many children lead a relatively sedentary lifestyle and are not active enough to achieve these health benefits. A **sedentary lifestyle** is defined as engaging in no leisure-time physical activity (exercises, sports, and physically active hobbies) in a two-week period.
 * Exercise Prevalence **

More than one-third of young people in grades 9-12 do not regularly engage in vigorous physical activity. Physical activity declines dramatically over the course of adolescence, and girls are significantly less likely than boys to participate regularly in vigorous physical activity.

*(Source: Health & Human Services. Physical Activity Fundamental to Preventing Disease. June 20, 2002)

For an in-depth look at this report: [|http://aspe.hhs.gov/health/reports/physicalactivity/]

// Podcast // : More than one third of U.S. adults don’t get the minimum recommended amount of physical activity. In this Podcast Dr Fleetwood Loustalot discusses the importance of regular physical activity. (Source) [] // Podcast // : This report discusses the prevalence of regular, leisure-time, physical activity among adults and encourages people to get out and be physically active by doing simple things that can be incorporated into everyday life. (Source) [|http://www2a.cdc.gov/podcasts/player.asp?f=7459]

There are many reasons why people decide to engage in physical activity: <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Weight control and appearance <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Socialization <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Health benefits <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Enhance self esteem <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Enjoyment
 * Reasons Why People are Physically Active **

Research has discovered that the reasons why people decide to engage in physical activity increase overtime. For example, if an individual initially decided to become physically active to control their weight, overtime they recognize other benefits they are receiving from being active such as improved health, which helps them to continue to be active.

Despite all the evidence of the benefits of physical activity, many people still choose not to engage in regular physical activity. Below is a list of the four major common reasons why individuals do not engage in exercise.
 * Reasons Why People are Inactive* **

<span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Lack of time <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Lack of energy <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Lack of motivation <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Excessive cost

*Adapted from Canadian Fitness and Lifestyle Research Institute, 1992

Note the three main reasons why individuals do not engage in regular exercise are personally controllable.

Find out what your barriers to being active are by taking the Barriers to Being Active Quiz [|http://www.cdc.gov/nccdphp/dnpa/physical/life/barriers_quiz.pdf]

<span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Years of research have taught us the connection between regular engagement of physical activities and improvement in health and wellness. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Activity can include everyday routine actions such as walking your pet, gardening, mowing the lawn, or cleaning the house. Conversely, activity also can be purposeful such as engagement of an exercise routine with the intent of improving physical fitness. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Individuals who are usually inactive can improve their health by becoming moderately active on a regular basis. Enhanced health benefits can be accomplished by increasing the frequency, intensity or duration of the physical activity. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Regular physical activity is beneficial to the three aspects of health- physical, mental/emotional, and social. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· The health related fitness components have a direct impact on health and wellness. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Regular exercise improves the functioning of many body systems rewarding one with advancing physiological benefits. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Regular physical activity reduces the risk of dying from some leading causes of illness in the United States. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· A physically inactive population is at both medical and financial risk for many chronic diseases and conditions including heart disease, stroke, colon cancer, diabetes, obesity, and osteoporosis. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Despite the well-known benefits of physical activity, most adults and many children lead a relatively sedentary lifestyle and are not active enough to achieve these health benefits.
 * Lesson Summary **

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">1. __ Analyze (4) __ : Differentiate between physical activity and physical fitness.
 * Review Questions **

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">2. __ Analyze (4 __ ): Analyze the relationship between regular physical activity and disease prevention

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">3. __ Create (4 __ ): Design a poster / pamphlet to educate younger students about the importance of physical activity.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">4. __ Remember (1 __ ): Describe the effects of regular physical activity on three body systems.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">5. __ Remember (1 __ ): List five health benefits derived from regular physical activity.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">6. __ Understand (2 __ ): Explain how inactivity may have on the U.S. health care system.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">7. __ Apply (3 __ ): Construct a health triangle depicting the benefits regular fitness activity has on the body.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">8. __ Evaluate (5 __ ): Support why a sedentary lifestyle leads to increased risk of injury, disease, and illness.

[|http://www.aspe.hhs.gov/health/reports/physicalactivity/] [|http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html] [|http://www.fitness.gov/resources/facts] [|http://www.who.int/dietphysicalactivity/factsheet_benefits/en/index.html] [|http://www.who.int/dietphysicalactivity/factsheet_inactivity/en/index.html]
 * Further Reading /Supplemental Links **


 * Vocabulary **

__ Health __ - A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. __ Wellness __ - An approach to personal health that emphasizes individual responsibility for well-being through the practice of health-promoting behaviors. __ Physical Activity __ - is characterized as any movement that causes the body to use energy. __ Physical Fitness __ - can be defined as the ability to carry out daily actions easily and have enough energy to respond to unexpected demands that may be placed on the body. __ Exercise __ - is a purposeful physical activity, which is repetitive, structured and intended to improve physical fitness levels. __ Health Related Fitness Components __ – components of physical fitness which have a direct impact on health and wellness __ Sedentary Lifestyle __ - engaging in no leisure-time physical activity (exercises, sports, physically active hobbies) in a two-week period. =**Lesson 1 Assignments**=
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 110%;">Complete Lesson Review Questions 1,2,4-8
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 110%;">Complete Power Point Group Activity Questions
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 110%;">Complete Pamphlet: Review Question #3 ([[file:Importance of Exercise Rubric.xls]])
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 110%;">Complete and submit the Barriers to Being Active Quiz
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 110%;">Complete Lesson 1 Written Assessment

Lesson 2: Health Related Fitness

<span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Identify and describe the five areas of health related fitness. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Describe how to improve health-related fitness. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Recognize specific health benefits derived from each fitness component. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Identify ways to measure each health-related fitness component. <span style="font-family: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Identify the basic principles in developing physical fitness.
 * Lesson Objectives **


 * Rhode Island Health Education Standards **
 * 1 Students will understand the concepts related to health promotion and disease prevention as a foundation for a healthy life.
 * 2 Students will demonstrate the ability to access valid health information and health promoting products and services.
 * 3 Students will demonstrate the ability to practice health-enhancing behaviors and reduce health risks.

Continued research of physical educators, exercise physiologists, and some interested physicians has demonstrated the connection between an active lifestyle and health improvement / disease prevention. This lesson investigates what health-related physical fitness is and the five components that improve it. Most educators agree in improving all five components of health-related physical fitness, which is essential to attaining total fitness, and enable reaping the maximum health benefits of exercise. Other topics included in this lesson include physical fitness assessment and basic principles in developing physical fitness. media type="youtube" key="BFfd_oNVTcw" height="344" width="425" ** Health-Related Physical Fitness Components ** A simple definition of **health-related physical fitness** is the ability of the body to participate in a variety of physical activities without undue fatigue and to resist disease. Physical activities may include but are not limited to work, daily tasks, leisure activities including exercise and recreational activities. The five Health-Related Physical Fitness Components are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
 * Introduction **

The ability of the heart, lungs, and blood vessels to provide body tissues the fuel and oxygen necessary for long periods of moderate activity defines **cardiorespiritory endurance**. It is the most important aspect in physical activity programs and plays a key role in improving the circulatory and respiratory body systems. To improve cardiorespiritory endurance, participation in aerobic activities is crucial. Any activity, which uses large muscle groups in a rhythmic fasion while sustaining an elevated heart rate for 20 to 30 minutes, describes **aerobic fitness**. Examples include but are not limited to walking, jogging, swimming, cycling, dancing, and biking.
 * [|Cardiorespiritory Endurance] **

Aerobic exercise increases the amount of blood and oxygen sent to muscles and over time, will strengthen heart muscle enabling it to provide blood more efficiently throughout the body. Lung capacity is also increased over time improving the respiratory system.

__ Specific Health / Wellness Benefits __ Lower cardiorespiratory fitness levels are associated with increased risk of cardiovascular disease and other diseases conversely; higher levels of fitness are associated with decreased risk of death from cardiovascular and other diseases. Other benefits include: <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· improved quality of sleep <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· decrease in body fat <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· improved immunity <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· decrease in blood pressure <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· decrease in resting heart rate <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· decrease cholesterol <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· increase aerobic work capacity <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· decrease stress and anxiety

There are two types of muscular fitness. **Muscular strength** is the ability of muscles to exert maximum force in one repetition and **muscular endurance** is the ability of muscles to exert force repeatedly. All movements involve muscle contractions from getting up out of a chair, riding a bike to walking up stairs. The muscular system has the ability to become stronger with increased demand placed on it; conversely; if demands are not placed on muscles they will become smaller and weaker. When an activity such as weight training is performed on a regular basis, muscles and connective tissue are strengthened resulting in many health benefits. Weight / resistance training is the most efficient way to improve muscular fitness.
 * [|Muscular Fitness (strength and endurance)] **

__ Specific Health / Wellness Benefits __ There are a variety of benefits derived from muscular fitness improvement. Because muscles help with balance and act as shock absorbers, development will decrease risk of injury. As muscles get stronger the ability to do more work with less effort also occurs. Muscle also burns more calories at rest than fat. This increased metabolic rate facilitates weight / fat loss or weight maintenance which leads to better health. Other health benefits are as follows: <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· improved physical appearance resulting in improved self esteem <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· increased bone mass resulting in decreased risk of osteoporosis <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· increased energy levels due to increase in metabolic rate

Many experts in physical fitness agree that flexibility is a very important component of a physically active lifestyle but yet is often ignored. **Flexibility** is the ability of an anatomical joint or a series of joints to move through a full range of motion or to travel freely in a variety of directions. A regular stretching routine is the best way to increase joint range of motion, which improves flexibility. There is an array of stretches or activities that increase flexibility including; static, dynamic and ballistic stretching, dance, martial arts, and yoga.
 * [|Flexibility] **

__ Specific Health / Wellness Benefits __ According to the [|American College of Sports Medicine (ACSM),] benefits of increased flexibility include decrease risk of injury performing everyday activities, increased coordination, and reduction of stress and muscle tension. Other known benefits include: <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· improved blood circulation and breathing <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· improved balance and posture <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· increased blood supply and fluids to anatomical joints <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· increased activity performance

The human body is made up a variety of tissues that make up our body weight. **Body composition** is the relative amount of lean body mass (bones, muscles, organs and internal fluids) and body fat. Maintaining a healthy body composition will result in a lifetime of health and wellness. Body composition can be improved by proper nutrition and the implementation of regular physical activity. Eating appropriate food portions and decreasing the amount of saturated fat will help decrease the amount of fat calories being consumed resulting in lowered body fat and decreasing health risks of a high fat diet.
 * [|Body Composition] **

Regular physical activity helps in body composition maintenance by increasing metabolic rate resulting in “burning” more calories for energy. This is also true with resistance training; increased lean muscle will result in increased metabolic rate at rest. Remember, lean muscle tissue burns more calories at rest than body fat.

__ Specific Health / Wellness Benefits __ Maintaining healthy body composition is essential to health and wellness. It is well documented by health professionals that a high percentage of body fat is associated with higher risks of heart disease, diabetes, increased blood pressure, and certain cancers. On the other hand, lower levels of body fat and increased lean body mass is associated with improved body system functioning. The health consequences of being over weight also include: <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· reproductive disorders <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· degenerative joint disease <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· low back pain <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· increased cholesterol levels

Fitness assessments provide a general measurement of physical fitness levels taking into account all five components of health-related fitness. Valuable information from the measurements will identify strengths and weaknesses in fitness levels along with the following:
 * Assessing Health-Related Physical Fitness **

<span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· provide baseline information used to create an exercise program <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· used for comparison as you progress and improve <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· serve as a motivational tool <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· show components which need improvement

There are a variety of tests that measure each fitness component. The following website includes a variety of online calculators for fitness measurement [|http://www.exrx.net/testing.html] The following general fitness assessments were chosen based on ease of administration but also take into account their accuracy.



<span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· 3 Minute Step Test or One Mile Run
 * Cardiorespiratory Endurance **

<span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· Push up Test <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· Curl Up Test <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· Trunk Lift
 * Muscular Fitness (strength & endurance) **

<span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· Shoulder Stretch <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· Sit and Reach
 * Flexibility **

** Body Composition ** <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· Body Mass Index or Height Weight Ratio <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· Skin Fold Caliper (optional)

** Basic Principles of Physical Fitness ** Prior to developing goals and designing a plan to reap the benefits of physical activity it’s essential to become knowledgeable of the basic principles of any fitness program. To many times individuals begin an exercise program just to quit because they weren’t seeing the results they expected. By understanding and following some simple guidelines, all individuals will be successful in achieving physical fitness goals.

Exercise science has taught us through the years the body must be challenged on a regular basis to improve its ability to progress and sustain a level of physical fitness. Fitness increases due to the body’s adaptation to the demand that is put upon it. To overcome this adaptation, specific, progressive demands must be placed on the body to maintain and advance physical fitness. With that being said, fitness programs are unique to each individual and it is important to adhere to a program that is realistic and safe considering existing physical condition. For example, an individual who is exercising to improve recovery after a heart attack exercises differently from an individual training for a specific competitive sport. The same is true for an individual who’s intent is to improve their health and wellness. Even though these situations are very different the basic principles that should be followed are the same. The physical fitness principles of overload, progression, and specificity will be investigated in the remainder of this lesson.

** [|Overload] ** It was stated earlier that specific, progressive demands must be placed on the body to maintain and advance physical fitness. **Overload** means working the body harder than it is usually worked. The body does not improve unless it experiences more exercise stress than it is accustomed (adapted) to. After reading a book over and over the material gets boring and learning becomes stagnant. If a different book is read it interesting and new material is learned. The same is true with exercise. If you exercise the same exact way over and over, not only does it become boring but also the body is no longer challenged so fitness outcomes are diminished. Table (3) depicts how overload is applied to each health-related fitness component.

It is important to note that overload needs to be implemented slowly and safely and should not be confused with over training. Training that causes excess overload that the body is unable to adapt to is **over training**. Over training occurs when insufficient time is allowed to recovery from exercise, which decreases exercise and fitness performance and substantially increases chance of unnecessary injury.

During elementary schooling addition of whole numbers is learned. As lessons, chapters, and continued practice is applied, the easier it gets. More demand is then progressively placed on the learner by incorporating the addition of decimals and fractions. It is still addition; the difference is a progressive demand is instilled to continue the process of mastering mathematics. Although learning mathematics has little to do with exercise, the basic principle is the same. As the body adapts to the overload and exercise becomes easier, the demand on the body needs to be increased gradually. **Progression** is the gradual increase of overload necessary to achieve higher fitness levels. Continued demands need to be placed on the body to start the adaptation process over again. This ensures continued improvement and maintenance of fitness levels. Table (3) depicts how progression is applied to each health-related fitness component.
 * Progression **

The principle of specificity also plays a major role in developing physical fitness. **Specificity** indicates that exercises and activities improve specific areas of health-related fitness. In other words, in order to get a desired effect, engagement in specific exercises that enable the desired effect to be improved is necessary. For example, if increased cardiorespiratory endurance to improve lung function is the desired effect, then engagement in aerobic activities such as cycling would be essential in meeting that goal. Additionally, resistance training will increase muscular strength and stretching will increase flexibility. Table depicts how specificity is applied to each health-related fitness component.
 * Specificity **

Table (3) depicts how overload, progression, and specificity are applied to each health-related fitness component.
 * || ** Overload ** || ** Progression ** || ** Specificity ** ||
 * ** cardiorespiratory endurance ** || *increase speed of exercise *increase duration of exercise || *gradually increase speed and duration of activity / exercise *increase days of engagement || aerobic activities ||
 * ** muscular fitness ** || *increase amount of resistance *increase the amount of times repeating resistance movement || *gradually increase resistance and repetitions of movement *increase days of engagement || resistance / weight training ||
 * ** flexibility ** || *stretch muscles until tension is felt || *gradually increase stretching muscles until tension is felt *increase days of engagement || stretching / yoga ||
 * ** body composition ** || *change in eating behaviors *implementation of increased physical activity || *continued maintenance of healthy eating behaviors and physical activity || healthy nutrition / active lifestyle ||

<span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· The five Health-Related Physical Fitness Components are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· To improve cardiorespiritory endurance, participation in aerobic activities is crucial. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· Aerobic exercise increases the amount of blood and oxygen sent to muscles and over time, will strengthen heart muscle enabling it to provide blood more efficiently throughout the body. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· Higher levels of fitness are associated with decreased risk of death from cardiovascular and other diseases. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· The two types of muscular fitness are muscle endurance and muscular strength. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· The muscular system has the ability to become stronger with increased demand placed on it. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· There are a variety of benefits derived from muscular fitness improvement including lower risk of injury, increased bone mass, and metabolic rate. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· A regular stretching routine is the best way to increase joint range of motion, which improves flexibility. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· Benefits of increased flexibility include decrease risk of injury performing everyday activities, increased coordination, and reduction of stress and muscle tension. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· Body composition can be improved by proper nutrition and the implementation of regular physical activity. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· Lower levels of body fat and increased lean body mass is associated with improved body system functioning. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· There are a variety of fitness assessments, which provide a general measurement of physical fitness levels taking into account all five components of health-related fitness. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· Exercise science has taught us through the years the body must be challenged on a regular basis to improve its ability to progress and sustain a level of physical fitness. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msobidifontweight: bold; msofareastfontfamily: Symbol; msolist: Ignore;">· The physical fitness principles of overload, progression, and specificity should be followed to achieve desired effects.
 * Lesson Summary **


 * Review Questions **

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">1. __ remember (1 __ ): Identify the five health-related fitness components.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">2. __ remember (1 __ ): Name a fitness assessment tool for each of the five health-related fitness components.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">3. __ understand (2 __ ): Summarize why participation in aerobic activity is the best way to improve cardiorespiratory fitness.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">4. __ understand (2 __ ): Explain why engaging in muscular fitness exercises will help prevent osteoporosis.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">5. __ remember (1) __ : Describe why increased flexibility improves anatomical joint range of motion.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">6. __ create (6) __ : Hypothesize what will happen to body composition with proper nutrition and the engagement of regular physical activity.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">7. __ understand (2) __ : Summarize the physical fitness principles of overload, progression, and specificity.

[|http://www.exrx.net/testing.html] [|http://www.acefitness.org]
 * Further Reading /Supplemental Links **

__ health-related physical fitness __ - the ability of the body to participate in a variety of physical activities without undue fatigue and to resist disease __ cardiorespiritory endurance __ - the ability of the heart, lungs, and blood vessels to provide body tissues the fuel and oxygen necessary for long periods of moderate activity __ muscular strength __ - the ability of muscles to exert maximum force in one repetition __ muscular endurance __ - the ability of muscles to exert force repeatedly __ flexibility __ - the ability of an anatomical joint or a series of joints to move through a full range of motion or to travel freely in a variety of directions __ body composition __ - the relative amount of lean body mass (bones, muscles, organs and internal fluids) and body fat __ overload __ - means working the body harder than it is usually worked __ over training __ - training that causes excess overload that the body is unable to adapt to  __ Progression __ - the gradual increase of overload necessary to achieve higher fitness levels __ Specificity __ - in order to get a desired effect, engagement in specific exercises that enable the desired effect to be improved is necessary
 * Vocabulary **

=**Lesson 2 Assignments**=
 * Complete Lesson 2 Review Questions
 * Engage, complete, submit physical fitness assessment
 * Complete Lesson 2 Written assessment

Lesson 3: Developing a Plan to Increase Physical Activity

Lesson Objectives

 * Apply the FITT Formula to each health-related fitness component
 * Calculate maximum heart rate to determining target heart rate zones
 * Calculate target heart rate zones to improve cardiorespiratory endurance
 * Set realistic fitness goals for each of the five health-related fitness components
 * Identify the basic segments of a personal physical program

Rhode Island Health Education Standards
It is commonly agreed that students need to be empowered to tailor fitness activities to meet individual health-related fitness needs. This approach contests today’s media, which emphasizes the need of external appearance over internal health and wellness. Information in this lesson will guide the process in developing an individual health-related fitness plan. The FITT Formula will be introduced and used as a guideline for each health-related fitness component to safely apply the principles of overload and progression. The gradual increase in frequency, intensity, time, or any combination of the three will advance the pursuit to positive health and wellness.
 * 1 Students will understand the concepts related to health promotion and disease prevention as a foundation for a healthy life.
 * 2 Students will demonstrate the ability to access valid health information and health promoting products and services.
 * 3 Students will demonstrate the ability to practice health-enhancing behaviors and reduce health risks.
 * 6 Students will demonstrate the ability to use goal-setting and decision-making to enhance health.
 * Introduction **

The conclusion of the chapter delves into the development of a personal fitness program. A fitness program should consist of defining health-related fitness goals, development of a warm up, workout and an effective cool down.

The **FITT Formula** describes how to safely apply the principles of overload and progression in an organized fitness program. In order to get the maximum benefits of physical activity the frequency, intensity and duration (time) of a specific activity must be considered.
 * The FITT Formula* **

Frequency refers to how often a person performs the targeted health-related fitness activity. A safe frequency for all health-related fitness activities is three to five times a week.
 * Frequency **

Intensity refers to how hard a person exercises during a physical activity period. Depending on the health-related component, intensity can be measured in different ways. For example, monitoring heart rate is a way to gauge intensity of cardiorespiratory endurance activities but fails to indicate intensity during flexibility or muscular fitness activities. Methods of monitoring exercise intensity will be discussed in more detail specific to each health-related fitness component in the next section.
 * Intensity **

Time refers to the length of time engaged in a particular physical activity. This aspect of the FITT Formula also varies depending on the chosen health-related fitness component targeted. For example, if increasing flexibility is the targeted component specific stretches take 10-30 seconds for each stretch, while time is referenced by sets and repetition of exercise during muscular fitness activities.
 * Time **

Type refers to the specific activity chosen to improve each health-related fitness component. For example, if muscular strength and endurance is the targeted goal then weight/resistance training would be the preferred activity as apposed to an aerobic activity such as biking. Type of exercise mirrors the concept of the principle of specificity, which was addressed in lesson 2.
 * Type **

*AAHPERD, (1999). __Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide__, Champaign, IL: Human Kinetics: pgs. 78-79

The FITT Formula can be used as a guideline for each of the five health-related related fitness components. This ensures the maximum health benefits will be derived if the guidelines are followed. Additional information in regards to each health-related fitness component will be addressed to further the understanding of these vital components.
 * FITT Formula Specific to each Health-Related Fitness Component **


 * Cardiorespiratory Endurance **


 * FITT FORMULA **
 * ** FREQUENCY ** || ** INTENSITY ** || ** TIME ** || ** TYPE ** ||
 * <span style="display: block; font-family: 'Bookman Old Style'; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">3 to 5 days per week || <span style="display: block; font-family: 'Bookman Old Style'; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">50% - 80% maximum heart rate || <span style="display: block; font-family: 'Bookman Old Style'; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">20 to 60 minutes || <span style="display: block; font-family: 'Bookman Old Style'; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">aerobic activities ||

In script, to receive the maximum benefits of cardiorespiratory endurance activities, engagement of aerobic activities should be performed 3 to 5 days a week sustaining a heart rate intensity of 50% – 80% of maximum heart rate for 20 to 60 minutes.

There is a range of exercise intensities (50% - 80% of maximum heart rate) that is described as safe and effective for promoting cardiovascular benefits. To determine what range is best for the targeted outcome, the understanding of the terms maximum heart rate and target heart rate are prerequisites.

__ Maximum Heart Rate __ It is acknowledged by many health professionals that an easy way to calculate an individual’s maximum heart rate (MHR) is to subtract 220 from their age. This number depicts a heart rate which if maintained for an extended period time could increase the risk of injury. For example, a twenty year olds maximum heart rate would be 200 beats per minute. Sustaining this heart rate for an extended period time is not only difficult but could be dangerous. Maximum heart rate is used to identify a specific range of exercise intensity that best suits the individual to reach specific personal goals.

__ [|Target Heart Rate Zone] __ The target heart rate zone is the number of beats per minute the heart should be beating throughout aerobic exercise. The above-mentioned twenty-year old will be used as an example. The target heart rate zone for most individuals is 50% to 80% of maximum heart rate. If the maximum heart rate is 200 beats per minute, the low target range (50%) would be 100 beats per minute and the high target range (80%) would be 160 beats per minute. To conclude, this individual’s heart rate should be sustained between 100 and 160 beats per minute throughout the entire cardiorespiratory endurance activity.


 * Muscular Fitness **

** FITT FORMULA **


 * ** FREQUENCY ** || ** INTENSITY ** || ** TIME ** || ** TYPE ** ||
 * <span style="display: block; font-family: 'Bookman Old Style'; font-size: 10pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">2 to 4 days per week || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 10pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">40% - 70% of projected maximal effort || 1 to 3 sets of 6 to 15 repetitions for each exercise performed || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 10pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">Body weight or resistance training exercise ||

In script, to receive the maximum benefits of muscular fitness activities, resistance-training exercises should be performed two to four days a week performing 1 to 3 sets of 6 to 15 repetitions of each exercise utilizing resistance of 40% to 70% of projected maximal effort. For example, an individual beginning a resistance training program may build upper body and abdominal strength by performing 2 sets of 10 repetitions of push ups and abdominal crunches 2 to 4 days a week.


 * Flexibility **

** FITT FORMULA **
 * ** FREQUENCY ** || ** INTENSITY ** || ** TIME ** || ** TYPE ** ||
 * <span style="display: block; font-family: 'Bookman Old Style'; font-size: 10pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">5 to 7 days per week || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 10pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">stretch to the point of controlled tension || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 10pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">Hold each stretch for 10 to 30 seconds || <span style="display: block; font-family: 'Bookman Old Style'; font-size: 10pt; mso-bidi-font-family: Arial; msobidifontfamily: Arial; text-align: center;">A variety of stretches targeting the major muscle groups ||

In script, to reap the maximum benefits of flexibility training an individual should engage in a variety of stretching type activities targeting the major muscle groups five to seven days a week holding each stretch at the point of controlled tension for ten to thirty seconds.

Two ideal times to increase flexibility is within the warm up to decrease chance of injury during exercise and within the cool down phase of a workout to help prevent soreness.

The FITT Formula is not readily used in guiding body composition development. Proper nutrition and fitness affect a person’s body composition. Being active and eating a balanced diet not only improves the way an individual looks but also prevents health problems associated with being overweight.
 * Body Composition **

** Developing a Personal Physical Fitness Program ** To this point most of the discussion has been focused on how exercise effects the body, promoting health and wellness, and how inactivity can lead to increased risk of preventable disease and illness. A basic foundation of knowledge has also been created pertaining to key principles of exercise enabling the reader to develop physical activities to maximize health benefits.

Many individuals look at achieving health and wellness in terms of abstaining from risk behaviors, which is proper thinking, but incomplete thinking. Engaging in a physically active lifestyle is the other piece to the health and wellness puzzle. The first step in incorporating exercise into daily routine is to design a plan of action. Achievement and continual growth depends on setting small short-term goals (improve health related fitness) to achieve the ultimate long-term goals (health benefits). Once health related fitness goals are established a plan can be designed to achieve the goals. A personal fitness plan should consist of three segments: a warm up, the workout and a cool down.

The FITT Formula is a great guide in developing health related fitness goals. The examples below are general fitness goals that fit into anyone’s fitness plan. As consistent engagement and increased knowledge occurs and strengths and weaknesses arise, goals should be refined and become more specific. media type="youtube" key="RPFTBQkJ_44" height="344" width="425" __ Cardiorespiratory Endurance __ <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· I will engage in (type) aerobic activities, (frequency) 3 to 5 days a week, sustaining my heart rate (intensity) within my target heart rate zone for 20 to 60 minutes.
 * Identify Goals **
 * Sample Goals **

__ Muscular Fitness __ <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· I will engage in (type) full body resistance training, (frequency) 2 to 3 days a week, performing (time) 1-6 sets of 6 to 15 repetitions, at (intensity) 40% to 70% of my projected maximal effort.

__ Flexibility __ <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· I will engage in (type) full body stretching, (frequency) 5 to 7 days a week, (intensity) holding each stretch at mild tension for (time) 10 to 30 seconds.

__ Body Composition __ <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· I will implement and regularly engage in my personal physical fitness program and consume a healthy diet rich in essential nutrients and low in unnecessary fat, sugar, and oils.

The first step in any fitness program is to engage in a warm up prior to a workout. A **warm up** is an activity that prepares the body systems for work or high intensity exercise. Specifically, a gradual warm up allows the pulse to increase slowly increasing blood and oxygen levels in muscles, improves joint movement and range of motion, and prevents injuries by improving the elasticity of muscles.
 * Warm Up **

A warm up should consist of two phases: a progressive aerobic activity and flexibility exercises that both utilize the muscles that will be worked. Warm ups are performed prior to activity at a light to moderate intensity lasting approximately 10 to 15 minutes in length.

The second segment is the workout. The **workout** is the part of an exercise program when the intensity as at its greatest. The workout should focus on exercises that improve each health-related fitness component outlined earlier in the chapter.
 * Workout **

Activity that is ended abruptly can have harmful effects on the body systems especially the muscular system. To avoid any adverse health effects a cool down should conclude a workout. A **cool down** is an activity that facilitates the body systems in returning back to a resting state.
 * Cool Down **

The cool down is a mirror image of the warm up. Begin the cool down by slowing down the activity that is being engaged gradually for five minutes. Once heart rate is back to its resting state, stretching activities should be performed to reduce tightness in the muscles reducing muscle soreness.

<span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· It is commonly agreed that students need to be empowered to tailor fitness activities to meet individual health-related fitness needs. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· The FITT Formula describes how to safely apply the principles of overload and progression in an organized fitness program. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· In order to get the maximum benefits of physical activity the frequency, intensity and duration (time) of a specific activity must be considered. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· To receive the maximum benefits of cardiorespiratory endurance activities, engagement of aerobic activities should be performed 3 to 5 days a week sustaining a heart rate intensity of 50% – 80% of maximum heart rate for 20 to 60 minutes. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· The target heart rate zone is the number of beats per minute the heart should be beating throughout aerobic exercise. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· To receive the maximum benefits of muscular fitness activities, resistance-training exercises should be performed two to four days a week performing 1 to 3 sets of 6 to 15 repetitions of each exercise utilizing resistance of 40% to 70% of projected maximal effort. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· To reap the maximum benefits of flexibility training an individual should engage in a variety of stretching type activities targeting the major muscle groups five to seven days a week holding each stretch at the point of controlled tension for ten to thirty seconds. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· Achievement and continual growth depends on setting small short-term goals (improve health related fitness) to achieve the ultimate long-term goals (health benefits). <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· A personal fitness plan should consist of three segments: a warm up, the workout and a cool down. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· A warm up should consist of two phases: a progressive aerobic activity and flexibility exercises that both utilize the muscles that will be worked. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· The workout should focus on exercises that improve each health-related fitness component. <span style="font-family: Symbol; font-size: 10pt; mso-list: Ignore; msobidifontfamily: Symbol; msobidifontsize: 12.0pt; msofareastfontfamily: Symbol; msolist: Ignore;">· To avoid any adverse health effects a cool down should conclude a workout.
 * Summary **

** Review Questions ** <span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">1. __ remember (1 __ ): Describe what each letter in the FITT Formula stand for.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">2. __ apply (3 __ ): Calculate the maximum heart rate for an individual who is 40 years old.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">3. __ apply (3 __ ): Calculate the target heart rate zone for a 45 year old exercising at an intensity of 70% to 80% of their maximum heart rate.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">4. __ apply (3 __ ): Apply the FITT Formula to the health-related component flexibility.

<span style="font-family: 'Bookman Old Style'; mso-list: Ignore; msobidifontfamily: 'Bookman Old Style'; msofareastfontfamily: 'Bookman Old Style'; msolist: Ignore;">5. __ remember (1 __ ): Identify and describe the 3 segments of a personal physical fitness program.

6. __ create (6) __ : Construct 2 realistic fitness goals, using the FITT Formula as a guide, that address two of the health-related fitness components.

[|www.cdc.gov/physicalactivity/everyone/guidelines/index.html]
 * Further Reading /Supplemental Links **

__ FITT Formula __ - describes how to safely apply the principles of overload and progression in an organized fitness program. __ Maximum Heart Rate __ - This number depicts a heart rate which if maintained for an extended period time could increase the risk of injury and is used to calculate target heart rate zones __ Target Heart Rate Zone __ - the number of beats per minute the heart should be beating throughout aerobic exercise __ Warm Up __ - an activity that prepares the body systems for work or high intensity exercise __Workout__ - the part of an exercise program when the intensity as at its greatest __ Cool Down __ - an activity that facilitates the body systems in returning back to a resting state
 * Vocabulary **


 * Bibliography **

[|http://www.who/int/en/] U.S. Department of Health and Human Services. Leisure-Time Physical Activity Among Adults: United States, 1997-1998. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Health Statistics, 2002. [|http://aspe.hhs.gov/health/reports/physicalactivity/] [|http://www.cdc.gov] [|http://www.fitness.gov] [|http://www.exrx.net] [|http://www.acefitness.org]



=Lesson 3 Assignments=
 * Complete Lesson 3 review questions
 * Complete Lesson 3 Written Assessment
 * Complete Extended Work Project


 * EXTENDED WORK**