Download Sports Fanatic - Spokane Public Schools

ACTIVITIES TO IMPROVE MY FITNESS
This activity is designed to help you develop a personal exercise/activity resource library to help
you develop a personal fitness plan for now and for in the future. This is something for you to keep,
to add to, and to refer to when you are looking for exercises and activities to do! Therefore, you
might want to put details in the last 2 columns to help you remember how to do the activities.
***Are you currently working with a coach, trainer, physical therapist, etc? If so, do you know why you are doing
what you are doing? Do you know what components of fitness are being improved? If not, ask that person and put
the information in this resource library for current and future reference.
Part A. What equipment do I currently have access to?
Before you make a plan, it is important to know what equipment you have access to. There is no sense in putting an
activity in the plan if you don’t have the equipment for it. List any equipment you have access to. Remember, you can
substitute items (i.e. filled milk jugs for dumb bells, steps for step boxes, etc.)
Part B. Activities to Improve Muscle Fitness & Flexibility (Heath-related Components of Fitness)
To begin designing your plan, take a look at the major muscle groups used in movement and motor skills. Then, explore
the activities (Type in FITT) that you will (and currently do) use to improve muscle fitness and flexibility during this course
and beyond! One resource you can use is http://www.exrx.net/Lists/Directory.html.
Muscle
Picture (Where
is this located?)
Biceps
FunctionWhat
Movement Is
Created By
This Muscle?
When Do I Use
This
Muscle/Movement?
Activities/Exercises I
Will Do To Improve
Muscle Fitness In
Each Muscle
Activities/Exercises
I Will Do To
Improve Flexibility
In Each Muscle
1.
1.
2.
Triceps
1.
1.
2.
Deltoids
1.
1.
(delts)
2.
Pectorals
1.
1.
(pecs)
2.
Latisimus
Dorsi
1.
(lats)
2.
Obliques
1.
1.
1.
2.
Rectus
Abdominus
(abs)
1.
2.
1.
Erector Spinae
1.
1.
2.
Gluteus
Maximus
1.
(glutes)
2.
Quadriceps
1.
1.
1.
(quads)
2.
Hamstrings
1.
1.
(hams)
2.
***You can include more activities if you want more options and variety in your workouts.
Part C: Activities to Improve Cardio-respiratory Endurance (Health-related Component of Fitness)
Activities (Type in FITT) to improve cardio-respiratory endurance usually include using the largest muscles in the body
(glutes, hams, quads) for extended periods of time. What will you do?
List or provide pictures of at least 5 activities that could be used to improve cardio-respiratory endurance.
Part D. Activities to Improve Balance, Coordination, Speed, Power, Agility, & Reaction Time (Skill-related
Components of Fitness)
Complete the table to explore how to improve the skill-related components of fitness. Use on-line resources to find
activities to improve each. Please cite your source of each activity.
Skill-related Component of Fitness
When Do I/Can I Use
This in Activity and/or in
Daily Life?
Activities I Will Do To Improve
This/Source
Balance
1.
Coordination
1.
Speed
1.
Power
1.
Agility
1.
Reaction Time
1.