Download Pine Ridge Middle School Interactive Fitness Unit

Pine Ridge Middle School
Interactive
Fitness Unit
Cathy Rafuse
2008
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Table of Contents
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Unit One: Five Components of Fitness
Unit Two: Major Muscles of the body and
Exercise
Unit Three: Fitness Circuit
Unit One
Five Components of Fitness
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Unit one
In this unit you will:
1.
2.
3.
4.
5.
6.
Learn the five components of fitness.
Understand the importance of exercise.
Learn how your heart works.
Find your BMI.
Find out what activities you like.
Read a variety of articles.
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Read articles:
1. “Why exercise is Cool”
2. “ Many benefits of exercise”
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Five Components of Fitness
How do we know when we are "strong" or "physically fit?"
1. Cardio - Respiratory Endurance
2. Muscular Endurance
3. Muscular Strength
4. Flexibility
5. Body Composition
Once you have completed all Five components click on Unit Quiz
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Cardio - Respiratory Endurance
The ability to do moderately strenuous activity over a
period of time. It reflects how well your heart and lungs work
together to supply oxygen to your body during exertion
and exercise. Also called aerobic fitness.
Watch Video with explanation: Video
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Muscular Endurance
The ability to hold a particular position for a sustained period
of time or repeat a movement many times.
Read article: “stamina”
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fitness
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Muscular Strength
The ability to exert maximum force, such as lifting the heaviest weight you
can budge, one time.
Read articles: 1. “Getting muscles”
2. “What is Strength Training?”
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Flexibility
The ability to move a joint through its full range of motion; the elasticity
of the muscle. This is how limber you are.
Assignment #3: Perform these stretches and answer the following
questions? Stretches
1.
2.
3.
Which stretch did you like the best?
What did you notice when doing the stretch a second time?
Why do you think it is important to stretch after exercise?
Submit your answers to Mrs Rafuse
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Body Composition
Body composition is the amount of fat mass compared to lean muscle
mass, bone and organs. This can be measured using underwater weighing,
Skin fold readings, and bioelectrical impedance.
Assignment #4: Read the article and do BMI
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Answer the following questions:
1. What is BMI?
2. What did you find out about your BMI?
3. Is BMI reliable in children?
Submit your answers to Mrs Rafuse
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What do you know?
Unit One Quiz
INSTRUCTIONS:
Click on the quiz link below and print the quiz. Complete all questions and
than hand in the quiz to Mrs Rafuse.
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Quiz
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Unit Two
Major Muscles of the body and
Exercise
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Unit Two
In this unit you will:
1.
2.
3.
4.
Learn
Learn
Learn
Learn
how the heart and lungs work.
the names of the major muscles.
the function of the major muscles.
exercises that will work a certain muscle of the body.
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Heart and Lungs
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Click on the narrated tour, to learn
more about how the heart works.
Click on English link, than the
animated heart.
http://medtropolis.co
m/vbody.aspx
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Major Muscles of the body
Instructions:
Click on the picture below to go to the anatomy diagram.
From this picture you can select different muscles to learn more about each
muscle group, and what exercises can be used to train those muscles.
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Go to unit quiz
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Triceps
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The great extensor muscle along
the back of the upper arm
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Pushups
Adapted Push Ups
Dips
Shoulder Press
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Latissimus Dorsi
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Usually, it functions to pull the
arm toward the back as in rowing
a boat or swimming
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Shoulder Press
Upright Row
Dips
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Abdominals
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The part of the body between the
thorax and the pelvis.
The thin flat muscles forming the
middle and outer layers of the
lateral walls of the abdomen.
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Push ups Decline
Curl ups
Push Ups Incline
Push Ups -Adapted
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Obloquies
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Lies on the sides and front of the
abdomen and is the largest and
the most superficial of the three
flat muscles in this area.
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Curl ups
Push Ups
Push Ups- Incline
Push ups- Decline
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Erector Spinae
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A bundle of muscles and tendons,
and its prolongations in the
thoracic and cervical regions, lie in
the groove on the side of the
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Curl ups
vertebral column.
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Adductors
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Adductor muscles move a limb
toward the central line of the
body.
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Straddle Jumps
Jump Over Bench
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Quadriceps
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Includes the four prevailing
muscles on the front of the thigh.
It is the great extensor muscle of
the knee, forming a large fleshy
mass which covers the front and
sides of the femur.
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Bench Jumps
Hops
Forward Bench Jumps
Jumping
Steps Ups
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Gastrocnemius (Calf)
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The largest and most superficial
muscle of the calf of the leg
arising by two heads from the
condyles of the femur and
attaching to a tendon that
becomes part of the Achilles
tendon.
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Jump over Bench
Jumps
Straddle Jumps
Hops
Step Ups
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Soleus
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Is a thick, flat muscle located
beneath the gastrocnemius. These
two muscles make up the calf of
the leg. The soleus rises from the
tibia and fibula, and it extends to
the heel by way of the Achilles
tendon.
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Straddle Jumps
Hops
Step Ups
Jumping
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Pectorals
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Is a large, fan-shaped muscle that
covers much of the front upper
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chest.
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Its main use is in moving the arm
across the body.
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Push Ups adapted
Up Right Row
Shoulder Press
Push Ups
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Gluteus
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The outermost muscle of the three
glutei found in each of the human
buttocks.
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Jumping
Hops
Straddle Jumps
Step Ups
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Biceps
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The large flexor muscle of the
front of the upper arm.
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Bicep Curls
Bicep Curls- Double
Arm
Push ups
Up Right Row
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Deltoids
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The deltoid is the triangular
muscle of the shoulder that forms
the rounded flesh of the outer
part of the upper arm. It passes
up and over the shoulder joint.
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Dips
Push ups
Shoulder Press
Up Right Row
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Rhomboids
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The muscles associated with the
scapula and are chiefly
responsible for its retraction.
There are two rhomboid muscles.
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Shoulder Press
Dips
Push ups Incline
Push Ups Decline
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The Major Muscles Quiz
Test your knowledge of the major muscle groups!
Match the correct label with the muscle.
1. Pectorals
2. Trapezius
3. Gluteals
4. Quadriceps
5. Biceps
6. Triceps
7. Latissimus dorsi
8. Deltoid
9. Abdominals
10. Hamstrings
Submit your answers to Mrs Rafuse
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Unit Three
Fitness Circuit
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Unit Three
Your will learn in this unit:
1.
2.
3.
4.
Learn what a fitness circuit is?
Develop your own fitness circuit to include the 5 components of physical
fitness.
Know how to present the circuit to your classmates.
Follow the rubric for assessment.
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What is a Fitness Circuit?
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Read the Article to know the background of how to
organize Fitness circuit.
The Fitness Circuit
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Template of a fitness circuit: Follow the link to see an
example of a completed Fitness Circuit
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Demo
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Fitness circuit template:
Choose one of the following samples and include your
exercises for your Fitness Circuit. Print your completed
Circuit and hand it in to Mrs. Rafuse.
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Sample #1
Sample#2
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Rubric
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Follow the link to see the rubric for your Fitness Circuit.
Make sure you follow the guideline in the rubric for your
presentation.
Rubric
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References
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