Name________________________________________Block_______ Roll Call #___________

Fit For Life Packet

COMPONENTS OF HEALTH RELATED FITNESS

Muscular Strength-

Muscular Endurance-

Cardio-respiratory Endurance-

Flexibility-

Body Composition-

What is the problem with having too much fat on your body?

What is the average amount of activity that you should get a day to be healthy?

Fitnessgram Test
improve

Component it measures

Activities to

Fitnessgram Test Results:

_____Pacer laps _____ Push-ups
%______

Write down your scores

_____ Curl ups Height _____ Weight_____ Body Fat

Based on your scores, answer the following questions (make sure you list all tests):
Which test(s) did you make it into the healthy level?

Which test(s) did you not make it into the healthy level?

Since we will be working on our strength, endurance, and flexibility during the semester,
set four realistic goals that you would like to reach when we re-take the test at the end
of the semester.
I will complete ________ laps in the pacer, which is ________ more than my first attempt.
I will complete ________ pushups, which is ________ more than my first attempt.
I will complete ________ curlups, which is ________ more than my first attempt.
I will change my body composition by __________ percent.
After re-taking my fitnessgram again my scores improved in:

After- taking my fitnessgram again my scores stayed the same in:

After re-taking my fitnessgram again my scores declined in:

Reflect on why you think your fitness levels went up, stayed the same, or went down
regarding your CRE, Muscular Strength/Endurance and Body Composition

Which re-test(s) did you make your new goal in?

PEDOMETER POWER
What is the number of steps you should get per day to considered healthy?
Dat
e

Number of steps
taken

Total number of steps taken______________________

CALCULATING STRIDE LENGTH TO TURN STEPS TO MILES
STEPS:
1. Number of total steps you took (A)______________________
2. Walk 30 feet and count the number of steps you took, do this three times to get
an average.
1.___________

2.___________

3.____________

Average______________

3. Convert the stride length to feet and inches

# of steps
8
9
10
11
12
13

Feet/Inches
39
34
30
29
26
24

# of steps
14
15
16
17
18
19

Feet/Inches
22
20
111 (B) My stride length in Ft/in__________
19
18
17

4. Multiply the number of steps by the stride length (A) X (B) = ______________ this
is feet walked (C)

5. Convert the feet to miles by dividing 5,280 (the number of feet in a mile) into
the number of feet walked.
5280 )

(D) Number of miles I

walked_____________

MUSCLES
Major Muscle Group
strengthen it
Deltoid (Delts)Bicep (Bis)Tricep (Tris)Pectoralis Major (Pecs)Abdominals (Abs)Quadriceps (Quads)Hamstring (Hams)Gluteus Maximus (Glutes)Latisimus dorsi (Lats)ObliquesTrapezius (Traps)Gastroc-

Location

Exercise(s )that

Exercises and Muscles Used

Exercise
Muscle(s)

Exercise
Muscle(s)

Exercise
Muscle(s)

Exercise
Muscle(s)

Exercise
Muscle(s)

Exercise
Muscle(s)

Exercise
Muscle(s)

Exercise
Muscle(s)

FITT PRINCIPLE
F=

I=

T=

T=

Cardio-respiratory Endurance

FITTMuscular Strength/Endurance

FITT-

If I want to get stronger I should do _______________ reps

If I want to tone/get more muscular endurance, I should do ______________ reps
I should do ________ sets per big muscle group (legs, back, chest)

I should do ________ sets per small muscle group (arms, shoulders, calf, abs)
What types of lifting equipment will improve my strength/endurance

Flexibility

FIT- Static

Dynamic

T-

If I am consistent I should see some changes in ________ weeks.

I will lose my conditioning if I stop working out for __________ weeks.

TARGET HEART RATE ZONE

Target Heart Rate Zone is-

Resting Heart Rate is-

Max Heart Rate is-

The formula for calculating your target heart rate zone is

Calculate your target heart rate below

Examples:
1.

2.
3.

Two places I can take my heart rate are the __________________ and ______________________.
My resting heart rate today is ___________bpm.
How long should I take a manual heart rate for to get an accurate exercise heart rate?
_________
A teens typical resting heart rate is ______bpm.
What two things happen to your heart rate the better shape you are in?

TYPES OF CARDIO
HITT =
Example of HITT is

LSD =
Example of LSD is

What are the two reasons why HIIT training is superior to LSD if you are looking to
change your body composition?
1.
2.
And psychologically it makes the time go ___________________

HEART RATE CONVERSION TABLE (10 SEC H.R. X 6 = BPM)

Heart rate conversion = # of beats in 10 seconds X 6

# -Bpm
9-54

15-90

21-126

27-162

33-198

10-60

16-96

22-132

28-168

34-204

11-66

17-102

23-138

29-174

12-72

18-108

24-144

30-180

13-78

19-114

25-150

31-186

14-84

20-120

26-156

32-192

35-210

Exercise Heart Rate Workout

Find your heart rate after each of the activities and write it in on the line provided.
My resting heart rate is __________
After stretching my heart rate is__________
Before starting any of the following activities, predict which one you think will get your heart rate
up the highest_________________________________
25 seconds of Step ups__________
25 seconds of Jump rope__________

25 seconds of High Knees__________

25 seconds of box jumps__________

25 seconds of Squats__________

25 seconds of Lunges___________

25 seconds of Plank__________
jacks_________

25 seconds of Jumping

25 seconds of Push-ups__________
25 seconds of Burpees __________

25 seconds of Wall sits__________

25 seconds of Sit ups__________

Which activity got your heart rate up the highest?_________________________Why do you think it
did?

On which activity was your heart rate the lowest?____________________________Why do you think
this activity didnt raise your heart rate up?

Graph your findings using a bar graph

200 bpm
180 bpm
160 bpm

140 bpm
120 bpm
100 bpm
80 bpm
60 bpm

Step
Box

Squats
Lunges

Ups

Jump

Plank

rope

Burpee

Push

ups

High

knees

Sit

ups

Jumping

jacks

jumps

Heart Rate Recovery Workout

Resting heart rate today______

Exercise heart rate for 5 min run_________

Heart rate after 1 min rest _______
Heart rate after 2 min rest _______
Heart rate after 3 min rest _______
Heart rate after 4 min rest ______
Heart rate after 5 min rest _______
resting rate__________

How long did it take your heart rate to return to your

Heart rate after 6 min rest _______

Heart rate after 7 min rest _______

Exercise heart rate after 1 min of burpees ________

Heart rate after 1 min rest _______
Heart rate after 2 min rest _______
Heart rate after 3 min rest _______
Heart rate after 4 min rest _______
Heart rate after 5 min rest _______
resting rate __________
Heart rate after 6 min rest _______

How long did it take your heart rate to return to your

Wall

sit

Heart rate after 7 min rest _______

What does your recovery time say about you personally?

How can you improve your recovery time?

What possible things could make this information inaccurate?

What would be the best way to know what your heart rate is while exercising or
recovering?

BODY COMPOSITION
My body is composed of what four things?
Ways I can change my Body Composition
me
1.

2.

3.

___________ Calories in a pound

To lose a pound I must either
1)

2)

STRENGTH TRAINING

What does it do for

Muscle burns ____________ calories a day and takes up 18% _______________ space than
fat.
Fat burns ____________ calories a day
If I could only do one of the above three things, which is the best and why?

DIET
Simple things to tell someone about how they fuel their body is:

Protein:
_____ calories per gram
Used toFound inCarbs:
_____ calories per gram
Used to-

Found in-

Fat:
_______ calories per gram
Used to-

Found in-

Tapering off of my carbs means:

What percentage of calories coming from carbs should I have at:

Breakfast ______
Lunch _______
Dinner ________

DO NOT LOSE THIS PACKET; IT MUST BE TURNED IN, IN ITS

ENTIRETY AT THE END OF THE SEMESTER FOR A GRADE.