In the Fitness Unit we work on all health related fitness components.
· Cardiovascular Endurance
· Muscular Strength
· Muscular Endurance
In order to lead a healthy lifestyle an individual can use the FITT recommendations in their exercise routines.
Frequency, Intensity, Time, Type
How often you exercise every week
Three - 30-minute aerobic exercise workouts is a recommended exercise frequency to achieve benefits.
It is okay and preferable to perform aerobic/cardio workouts more than 3 times per week.
The amount of work you put into each workout
Your average heart rate, or how high you maintain your heart rate during your continuous aerobic exercise is an indication of intensity.
Resistance training intensity is how heavy each set is in relation to your maximal lift.
A recommended intensity range for developing cardiorespiratory endurance is 60-85%.
How long your workout routines are
High intensity training with shorter duration in intervals
Example: Wind sprints or machine intervals
Low intensity, longer duration training such as cross-country skiing or running at a slower pace.
Resistance training usually involves periods of work (sets) and rest. How long your muscles are working is the time measure for resistance / weight training.
The activity you perform for each workout
What is your favorite and least favorite form of exercise? Type of training can affect frequency, intensity as well as time.
Types of cardio training include; walking, running, hiking, climbing, bicycling, sports and anything that can get your heart rate up into and past your target heart.
In our 6th grade Fitness Classes we focused on the below recommendations:Our Middle School recommendations for cardiorespiratory exercise is 3-5 days per week at 65-85% of max heart rate for over 30 minutes.Our resistance training, dealing with muscle strength & endurance, recommendations are:1 "set" for 12-15 repetitions, every other day per resistance (white) machines. We encourage our students to start low when setting weights and learn how to identify their correct settings.A great indicator of measuring the intensity of your workout is your heart rate.Average resting heart rates for 10-14 year olds can be between 60-100 beats per minute. When measuring your heart rate you can count your pulse for ten seconds and then multiply that number by six.
One of the best times to take your resting Heart Rate is first thing in the morning.Our Fitness Classes identified "Resting, Working and Recovery" Heart Rates and how they changed during Cardiorespiratory exercise.At the middle school we conduct fitness testing to help you identify your current fitness levels. It is important to maintain a healthy lifestyle with flexibility, cardiovascular endurance and muscular strength and endurance.The PACER and the mile measure cardiorespiratory endurance. The PACER test is also an Aerobic Capacity test.
The curl up test is used to measure abdominal strength and endurance
The trunk test is used to measure flexibility for lower back health
The pushup test is used to measure upper body strength and endurance
The sit and reach is used to measure the flexibility of the hamstring muscles
The shoulder stretch is a measurement of upper body flexibility