Total Health2

379
TOTAL HEALTH:
Becoming Physically Fit
ISBN 1-55548-337-2
Credits
Executive Producer Michael G. Ferejohn
Video Producer/Director John ONeill
Consultant Ellie Krieger, RD Dr. Andrew Feldman, MD James Burke
Teacher's Resource Book Erin Ferrara
Special thanks to the following who made this program possible: St. Vincents Hospital, New York, NY., Fitness 2000, Mike Knezevich.
Copyright 1999 Human Relations Media, Inc.
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Total Health: Becoming Physically Fit
Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 Learning Objectives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 Teachers Resources Program Summary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 Student Worksheets 1. The General Well-Being Scale . . . . . . . . . . . . . . . . . . . . . .7 2. National Norms for the General Well-Being Scale . . . . . . .11 3. Talk is NOT Cheap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 4. Composition Quiz . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13 5. Body Composition Quiz Anwers . . . . . . . . . . . . . . . . . . . .14 6. Height/Weight Guidelines . . . . . . . . . . . . . . . . . . . . . . . . .15 7. Body Mass Index Self Test . . . . . . . . . . . . . . . . . . . . . . . .16 8. Waist-to-Hip Ratio Self Test . . . . . . . . . . . . . . . . . . . . . . .17 9. Fast Food Fat Content . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 10. Right Back at You - An Anti-Ad Campaign . . . . . . . . . . . .19 11. Statistics on Diets and Weight . . . . . . . . . . . . . . . . . . . . . .20 12. Food Diary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 13. Food Guide Pyramid . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23 14. Flexibility Quiz . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24 15. Flexibility Quiz Answers . . . . . . . . . . . . . . . . . . . . . . . . .25 16. Flexibility Test - Sit and Reach . . . . . . . . . . . . . . . . . . . . .26 17. Muscular Strength and Endurance Quiz . . . . . . . . . . . . . .27 18. Muscular Strength and Endurance Quiz Answers . . . . . . .28 19. The Push-Up Strength Test . . . . . . . . . . . . . . . . . . . . . . . .29 20. The Pull-Up Strength Test . . . . . . . . . . . . . . . . . . . . . . . . .31 21. Mid-Body Strength Tests . . . . . . . . . . . . . . . . . . . . . . . . .32 22. Leg Squat Strength Test . . . . . . . . . . . . . . . . . . . . . . . . . .33 23. Daily Progress Record . . . . . . . . . . . . . . . . . . . . . . . . . . .34 24. The Muscles and Their Functions . . . . . . . . . . . . . . . . . . .35 25. The Muscle Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 26. Weight-Training Essentials . . . . . . . . . . . . . . . . . . . . . . . .37
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Contents 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. Projects 39. 40. 41 42. 43. 44. Strength Training Program . . . . . . . . . . . . . . . . . . . . . . . .38 A Sample Weight Training Log . . . . . . . . . . . . . . . . . . . . .39 Explanation of the PAR-Q Test . . . . . . . . . . . . . . . . . . . . .40 The PAR-Q Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41 Testing Your Aerobic Fitness . . . . . . . . . . . . . . . . . . . . . . .42 Recording Your Heart Rate . . . . . . . . . . . . . . . . . . . . . . . .43 Recovery Time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44 Heart Rate Progress Chart . . . . . . . . . . . . . . . . . . . . . . . . .45 Aerobic Workout Chart . . . . . . . . . . . . . . . . . . . . . . . . . . .47 Fitness - Four Seasons . . . . . . . . . . . . . . . . . . . . . . . . . . .49 Four Season Fitness Plan . . . . . . . . . . . . . . . . . . . . . . . . .50 Calorie Expenditure Charts . . . . . . . . . . . . . . . . . . . . . . . .53
The Emotional Benefits of Fitness . . . . . . . . . . . . . . . . . .54 Its Debatable . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55 The Fantastic Five . . . . . . . . . . . . . . . . . . . . . . . . . . . . .58 Athletes as Role Models . . . . . . . . . . . . . . . . . . . . . . . . . .60 Research Project Diet Books . . . . . . . . . . . . . . . . . . . . .62 Sources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64
Bibiliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65
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Introduction
In 1956, Dwight D. Eisenhower formed the Presidents Council on Youth Fitness, after learning that 59% of American children had failed a minimum muscular fitness test. In 1967 an Oregon track coach named Bill Bowerman wrote a book called Jogging that ignited the running craze. A year later Air Force physician Dr. Kenneth H. Cooper fired a fitness shot heard round the world with the release of his book, Aerobics. So why is it that 30 years later, so many Americans, both young and old, are still so overweight and out-of-shape? Why are so many people still smoking? Why are heart disease, cancer, high blood pressure and other lifestyle-related diseases still claiming so many lives? Despite years of education and volumes of literature written on the benefits of physical fitness, why are we still a nation of couch potatoes? Total Health: Becoming Physically Fit is a three-part video series that encourages students to take charge of their bodies and their health. In simple and easy-tounderstand language, the video and print materials demonstrate exactly what defines physical fitness and how important it is to not only achieve it, but sustain it. The series embraces a back to the basics formula for fitness with an emphasis on flexibility, strength, and endurance. Using common-sense principles, the series teaches students how to assess their current physical condition, how to improve their own overall physical fitness, and explains why its so important that they do so. In Total Health: Becoming Physically Fitstudents learn that having a strong, lean and healthy body is not an objective to be sought only when bikini-season rolls around. Rather, it should be a life-long quest; a commitment that a person makes to himself or herself to keep his/her body in the good physical condition it was meant to be in. The basic principles of good health havent changed since the time of the Greeks flexibility, strength, endurance. These are the cornerstones of any healthy body, and they are the simple concepts put forth in Total Health: Becoming Physically Fit. Along with easy-to-follow instructions and demonstrations on good physical fitness
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Introduction
(continued)
practices, this three-part video series teaches students to use common sense in evaluating their diets. It empowers students with knowledge and facts about the human body how it works and how to keep it working in top form. More importantly, students learn what doesnt work. They are warned to be skeptical of any diet regimen which espouses extremes of any kind. We know that young people are bombarded every day with conflicting messages about what, where, when and how much they should eat. And since there will always be another life-changing diet, another fitness expert touting his or her exercise bible, or another milliondollar infomercial hawking yet another miracle piece of exercise equipment, its important for students to be able to think for themselves. The classical notions of athleticism strength, agility, speed, lean body mass, endurance are the cornerstones of Total Health.
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Learning Objectives
Total Health: Becoming Physically Fitteaches students not only the importance of life-long physical fitness, but clearly demonstrates how to attain and sustain it as well. After viewing the video, participating in classroom activities and completing the accompanying work sheets in this Teachers Resource Book, your students will: be able to determine their body type and composition discover how to maintain a healthy weight with diet and exercise learn how to assess their bodys flexibility learn how to improve flexibility through stretching techniques be introduced to the importance of strength training test their own muscle strength and endurance review all the major muscle groups and their functions learn how they can increase muscle mass and build endurance ascertain their cardiovascular fitness level and how to improve it understand how to prevent sports injuries appreciate how smoking destroys the cardiovascular system become aware of how flexibility, muscle strength and endurance, and aerobic capacity work together to give you optimum physical fitness
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Program Summary
Part 1 Body Composition and Flexibility

As the video opens, viewers are shown a series of images depicting physical fitness. Some are modern-day shots, while others hearken back to ancient times. These images introduce the theme of the video that the principles that make for a healthy body have remained the same throughout human history. In Part 1 of the video, students learn the foundations of a physically fit body and begin to understand the dynamics of body composition and body types. Students determine their own body types as well as their Body Mass Index or BMI. Whether and how to decrease body fat is examined. Calorie balance, nutrition, and diet are all explored as the video asks students to reevaluate their eating habits. Empty calories and the fast-food phenomenon are explored. Students are shown how a constant barrage of consumer food messages can warp their ideas of what and how much they need to eat in order to feel satisfied and happy. But a healthy diet is only half of the equation, and nothing can defeat a good health program like a sedentary lifestyle. Exercise is critical in maintaining a healthy body fat percentage, and the video explores some options. Walking, biking, swimming and inline skating are a few examples put forth to encourage students to get out and break a sweat. An important component in any exercise program is flexibility, and it is often the one most ignored. The video demonstrates why flexibility is so important, especially as it pertains to injury prevention. Students can then test themselves to pinpoint their own range of motion. Six areas of the body are examined for flexibility: the lower back; the thigh; the hips; the lower legs; the shoulders and the upper back. Once students determine their limberness, they are given stretching exercises they can use to further improve their flexibility and enhance their workout. But flexibility is just one component of total health. Muscle strength and endurance, cardiovascular health and weight maintenance are all important pieces of the fitness puzzle that, when fitted together with flexibility, present a truly complete picture of health. Part Two of the video series analyzes muscle strength and endurance, and how they work together to not only build a leaner, stronger body but how they actually increase the metabolism and thereby help the body to burn fat.
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Program Summary
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Part 2 Muscle Strength and Endurance

Muscle strength and endurance have always been associated with the ideal of physical fitness. Charles Atlas left an enduring image on the minds of many 98 lb. Weaklings when his which way to the beach body was emblazoned across magazines all over the country. But the bulging biceps and carved out physiques of body-builders places a mystique on strength training that shouldnt be there. Muscle strength and endurance have got to be incorporated into any fitness program, for both men and women. Students are shown that while their capacity for strength and endurance has partly to do with genetics, everyone can and should increase both. Students are shown how to first test their own muscle strength. The upper body, midsection and lower body are all assessed for muscle strength through resistance exercises. Once students begin to grasp their own muscular fitness, they are introduced to the benefits of strength training and increased muscle mass. The video explains how muscle tissue raises the metabolism, promotes bone density, and improves appearance and overall health. The video then explains the full musculature of the human body, to illustrate exactly how each muscle group works. The video reviews the importance of proper technique, safety precautions and other issues associated with strength training. Exercises for each of the muscle groups are demonstrated, with an emphasis on resistance for strength and repetition for endurance. Finally, some commonly-asked questions about strength training and weight lifting for men and women are answered.
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Program Summary
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Part 3 Cardiovascular Fitness

The third part in the video series involves cardiovascular health, which is commonly viewed as the most important component in physical fitness. What it is and why it is so important to achieve are examined in depth. In easy-to-understand language, the basic processes of the bodys cardiovascular system are examined and explained. Students are given simple tests to help them determine their own cardiovascular fitness. Resting and maximum heart rate, recovery time and target zones are all demonstrated and explained. Next, students are led through a discussion of what happens to the human body when the heart is not properly exercised and maintained. The concept of aerobic exercise is introduced what it is and how it benefits the heart. The video examines why warm-ups, cool downs, goal setting, and stretching are all important components of an aerobic workout. Finally, the debilitating effects of smoking are addressed in a straight-forward, no-nonsense manner. The video clearly demonstrates that you can not be a healthy person if you smoke. All three videos work in conjunction, to provide a comprehensive approach to physical fitness. Body composition and flexibility, muscle strength and endurance, and cardiovascular fitness complement each other perfectly. All are integral components in a fitness program and none can stand alone. From the time of the ancient Greeks, through fitness fads and diet crazes, the basic principles of good health have remained the same, and so will the path to achieving it.
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Student Worksheets
Name: __________________________________
The General Well-Being Scale
Work sheet
1a
One of the most commonly prescribed treatments for anxiety, stress and depression is not a medication at all, but an exercise program. Below is a test devised by the National Center for Health Statistics. It is called the General Well-Being Scale and it was designed to help individuals assess their basic emotional state. The test consists of 18 questions which measure how much stress you are feeling right now. When you finish the test, you can compare your scores to the national norms, to see where you fit in. 1. How have you been feeling in general? 5 _____ 4 _____ 3 _____ 2 _____ 1 _____ 0 _____ In excellent spirits In very good spirits In good spirits mostly Ive been up and down in spirits a lot In low spirits mostly In very low spirits
2. Have you been bothered by nervousness or your nerves? 0 _____ 1 _____ 2 _____ 3 _____ 4 _____ 5 _____ Extremely so to the point where I couldnt work or cope with things Very much so Quite a bit Some enough to bother me A little Not at all
3. Have you been in firm control of your behavior, thoughts, emotions or feelings? 5 _____ 4 _____ 3 _____ 2 _____ 1 _____ 0 _____ Yes, definitely so Yes, for the most part Generally so Not particularly No, and I am somewhat disturbed by that No, and I am very disturbed by that
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Name:__________________________________
(continued)
Work sheet
1b
4. Have you felt so sad, discouraged, hopeless or had so many problems that you wondered if anything was worthwhile? 0 _____ 1 _____ 2 _____ 3 _____ 4 _____ 5 _____ Extremely so to the point I have just about given up Very much so Quite a bit Some enough to bother me A little bit Not at all
5. Have you been under or felt you were under any strain, stress or pressure? 0 _____ 1 _____ 2 _____ 3 _____ 4 _____ 5 _____ Yes, almost more than I can bear Yes, quite a bit of pressure Yes, some, more than usual Yes, some, but about usual Yes, a little Not at all
6. How happy, satisfied, or pleased have you been with your personal life? 5 _____ 4 _____ 3 _____ 2 _____ 1 _____ 0 _____ Extremely happy couldnt have been more satisfied or pleased Very happy Fairly happy Satisfied; pleased Somewhat dissatisfied Very dissatisfied
7. Have you had reason to wonder if you were losing your mind, or losing control over the way you act, talk, think, feel or of your memory? 5 _____ 4 _____ 3 _____ 2 _____ 1 _____ 0 _____ Not at all Only a little Some, but not enough to be concerned Some, and Ive been a little concerned Some, and Im quite concerned Much, and I'm very concerned
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Name:__________________________________
(continued)
Work sheet
1c
8. Have you been anxious, worried, or upset? 0 _____ 1 _____ 2 _____ 3 _____ 4 _____ 5 _____ Extremely so to the point of being sick or almost sick Very much so Quite a bit Some enough to bother me A little bit Not at all
9. Have you been waking up fresh and rested? 5 _____ 4 _____ 3 _____ 2 _____ 1 _____ 0 _____ Every day Most every day Fairly often Less than half the time Rarely None of the time
10. Have you been bothered by any illness, bodily disorder, pain or fears about your health? 0 _____ 1 _____ 2 _____ 3 _____ 4 _____ 5 _____ All the time Most of the time A good bit of the time Some of the time A little of the time None of the time
11. Has your daily life been full of things that are interesting to you? 5 _____ 4 _____ 3 _____ 2 _____ 1 _____ 0 _____ All the time Most of the time A good bit of the time Some of the time A little of the time None of the time
12. Have you felt downhearted and blue? 0 _____ 1 _____ 2 _____ 3 _____ 4 _____ 5 _____
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All the time Most of the time A good bit of the time Some of the time A little of the time None of the time
Name: __________________________________
(continued)
Work sheet
1D
13. Have you been feeling emotionally stable and sure of yourself? 5 _____ 4 _____ 3 _____ 2 _____ 1 _____ 0 _____ All of the time Most of the time A good bit of the time Some of the time A little of the time None of the time
14. Have you felt tired, worn out, used up, or exhausted? 0 _____ 1 _____ 2 _____ 3 _____ 4 _____ 5 _____ All of the time Most of the time A good bit of the time Some of the time A little of the time None of the time
Note: For each of the four scales below, the words at each end describe opposite feelings. Circle any number along the bar that seems closest to how you have felt generally during the past month. 15. How concerned or worried about your health have you been? Not concerned at all Very concerned 10 8 6 4 2 0 16. How relaxed or tense have you been? Very Relaxed 10 8 6 4 17. How much energy, pep, and vitality have you felt? No energy at all, listless 0 2 4 6 8 18. How depressed or cheerful have you been? Very depressed 0 2 4 6
Very tense 0
Very energetic, dynamic 10
Very cheerful 10
Now add up all your points. Tally your total score here- _____________ TOTAL
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Name: __________________________________
National Norms for the General Well-Being Scale
Work sheet
You can compare your total score against the national average Stress State Positive Well-Being Low Positive Marginal Indicates Stress Problem Indicates Stress Serious Severe Total Stress Score 81-110 76-80 71-75 56-70 41-55 26-40 0-25 % Distribution U.S. Population 55% 10% 9% 16% 7% 2% less than 1%
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Name:__________________________________
Talk Is Not Cheap
Work sheet
Talk is not cheap when an accomplished person does the talking. Some famous people gave these quotes about health and fitness.
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. John F. Kennedy If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health. Hippocrates In health there is freedom. Health is the first of all liberties. Henri Frederic Amiel The harder you work, the harder it is to surrender. Vince Lombardi ... the mere exertion of muscles after long rest or confinement is in itself a pleasure. Charles Darwin The health of the people is really the foundation upon which all their happiness and all their powers as a state depend. Benjamin Disraeli
He knows little of himself or of the world, who does not think it sufficient happiness to be free from sorrow: therefore, give a wise man health, and he will give himself every other thing. Lacon Colton Health and good estate of body are above all gold. Apocrypha: Ecclesiasticus Measure your health by your sympathy with morning and spring. Thoreau Health is the vital principle of bliss, and exercise, of health. James Thomson Ill-health, of body or mind, is defeat... Health alone is victory. Thomas Carlyle
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Name:__________________________________
Body Composition Quiz
Work sheet
Below are some questions testing your knowledge of Body Composition. 1. What are the three general body types? 2. Describe the physical attributes of each of the three types. 3. Whats a simple way to measure your body frame size? 4. Lean body mass refers to your _____________. 5. When assessing body composition measurements, an ideal range of body fat percentage for boys would be: A. 5 10 % B. 10 15% C. 15 19%
6. An ideal range of body fat percentage for girls would be: A. 10 18% B. 20 28% C. 30 38%
7. Children have a _____ higher ______ lower percentage of body fat than adults. 8. A Body Mass Index (BMI) tells: A. B. C. D. how much fat you have. how much muscle you have. if you are at a good weight for your height. how often you go to Mass.
9. You would be considered fairly healthy with a BMI of less than ______. 10. Name four health problems associated with being overweight.
11. Moving greater mass requires: A. more work, more energy. B. more work, less energy. C. less work, less energy.
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Name: __________________________________
Body Composition Quiz Answers
Work sheet
1. The three general body types are Ectomorph, Endomorph and Mesomorph. 2. Ectomorph naturally slim person, Endomorph generally round person, Mesomorph in between slim and round. 3. A simple way to measure your body frame size is by wrapping your fingers around your wrist. A small-framed person can easily wrap their fingers around their wrists. A medium-framed persons fingers will barely meet. A large-framed persons fingers cant touch at all. 4. Lean body mass refers to your muscle mass and vital organs and bones. 5. Body fat percentage for a boy should range from 15-19%. 6. Body fat percentage for a girl should range from 20-28%. 7. Children have a higher percentage of body fat than adults. 8. The Body Mass Index gives an indication of whether a person is at a good weight for their height. 9. An average healthy person should have a BMI of less than 25. 10. Some health problems related to being overweight: heart disease, diabetes, stroke, cancer. 11. Moving greater mass requires: more work, more energy.
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Name:__________________________________
Height/Weight Guidelines
Work sheet
Since age, height, level of development, sex, and genetic make-up determine a persons healthy weight, your healthy weight is as individual as you are. Your doctor can help you determine the best weight for you. Here is a chart that gives you a basic idea of what range is most likely best for you.
Height/Weight Guidelines for High School Teens

Weight Ranges for Ages 14-18
HEIGHT 4'10" 4'11" 5'0" 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6'0" 6'1" 6'2"
BOYS 80-97 82-99 87-106 90-109 94-114 100-121 105-127 109-132 114-144 121-153 128-161 138-169 147-178 155-190 165-201 175-220 181-228
GIRLS 76-96 82-103 86-114 92-124 98-130 105-136 110-138 119-144 124-150 128-155 133-165 138-167 143-173 147-170 152-184
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Name: __________________________________
Body Mass Index Self Test
Work sheet
A Body Mass Index (BMI) can give a way to determine if you are at a good weight for your height. Remember, a BMI is not a true indicator of body fat muscle weighs more than fat. A simple way to determine your BMI is to divide your weight, in kilograms, by the square of your height, in meters. A BMI of less than 25 is considered fairly healthy. Below is a Body Mass Index chart from the American College of Sports Medicine. To use the chart, simply find your height in inches across the top, and your weight in pounds along the side. Now find the box where those two numbers meet. The number inside the box represents your BMI. Remember: a BMI of less than 25 is desirable. A BMI of less than 19, however, could indicate that your body fat may be too low. You may wish to consult a doctor.
Height (in.) Weights (lb.) 66 70 75 79 84 88 92 97 101 106 110 114 119 123 128 132 136 141 145 150 154 158 163 167 172 176 180 185 189 194 198 202 207 211 216 220 224 229 233 238 242 246 251 49 19 20 22 23 24 26 27 28 29 31 32 33 35 36 37 38 40 41 42 44 45 46 47 49 50 51 52 54 55 56 58 59 60 61 63 64 65 67 68 69 70 72 73 51 18 19 20 21 22 24 25 26 27 28 30 31 32 33 34 36 37 38 39 40 41 43 44 45 46 47 49 50 51 52 53 54 56 57 58 59 60 62 63 64 65 66 67 53 16 18 19 20 21 22 23 24 25 26 27 29 30 31 32 33 34 35 36 37 38 40 41 42 43 44 45 46 47 48 49 50 52 53 54 55 56 57 58 59 60 61 63 55 15 16 17 18 19 20 21 22 23 24 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 57 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 49 50 51 52 53 54 59 13 14 15 16 17 18 19 20 20 21 22 23 24 25 26 27 28 28 29 30 31 32 33 34 35 36 36 37 38 39 40 41 42 42 44 44 45 46 47 48 49 50 51 61 12 13 14 15 16 17 17 18 19 20 21 22 22 23 24 25 26 27 27 28 29 30 31 32 32 33 34 35 36 37 37 38 39 40 41 42 42 43 44 45 46 47 47 63 12 13 13 14 15 16 16 17 18 19 20 20 21 22 23 23 24 25 26 27 27 28 29 30 30 31 32 33 34 34 35 36 37 38 38 39 40 41 41 42 43 44 45 65 11 12 12 13 14 15 15 16 17 18 18 19 20 21 21 22 23 24 24 25 26 26 27 28 29 29 30 31 32 32 33 34 35 35 36 37 37 38 39 40 40 41 42 67 10 11 12 12 13 14 15 15 16 17 17 18 19 19 20 21 21 22 23 24 24 25 26 26 27 28 28 29 30 30 31 32 33 33 34 35 35 36 37 37 38 39 39 69 71 10 10 11 12 12 13 14 14 15 16 16 17 18 18 19 20 20 21 22 22 23 24 24 25 25 26 27 27 28 29 29 30 31 31 32 33 33 34 35 35 36 38 37 9 10 10 11 12 12 13 14 14 15 15 16 17 17 18 19 19 20 20 21 22 22 23 23 24 25 25 26 27 27 28 28 29 30 30 31 31 32 33 33 34 35 35 73 9 9 10 11 11 12 12 13 13 14 15 15 16 16 17 18 18 19 19 20 20 21 22 22 23 23 24 25 25 26 26 27 27 28 29 29 30 30 31 32 32 33 33 75 77 8 9 9 10 11 11 12 12 13 13 14 14 15 16 16 17 17 18 18 19 19 20 20 21 22 22 23 23 24 24 25 25 26 27 27 28 28 29 29 30 30 31 32 8 8 9 9 10 11 11 12 12 13 13 14 14 15 15 16 16 17 17 18 18 19 19 20 21 21 22 22 23 23 24 24 25 25 26 26 27 27 28 28 29 29 30 79 8 8 9 9 10 10 11 11 12 12 13 13 14 14 15 15 16 16 17 17 18 18 19 19 20 20 21 21 22 22 23 23 24 24 25 25 26 26 27 27 28 28 29 81 7 8 8 9 9 10 10 10 11 11 11 12 13 13 14 14 15 15 16 16 17 17 18 18 19 19 20 20 20 21 21 22 22 23 23 24 24 25 25 26 26 27 27 83 7 7 8 8 9 9 10 10 10 11 11 12 12 13 13 14 14 15 15 15 16 16 17 17 18 18 19 19 20 20 20 21 21 22 22 23 23 24 24 24 25 25 26
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Name: __________________________________
Waist-to-Hip Ratio Self Test
Work sheet
While height/weight charts do have their place in helping you measure your current physical fitness status, they do not tell the whole story. Combining the information gathered from a height/weight chart AND a waist-hip ratio gives you a much more detailed picture of your bodys fitness. Studies indicate that extra fat carried in the midsection is more of a health risk factor than fat carried in, say, the thighs and hips. Waist-to-Hip Ratio is one method of getting a loose indicator of your body composition. It is by no means a fool-proof indicator, especially for young people.
Waist-to-Hip Ratio 1. Using a tape measure, stand relaxed and measure around your waist at its smallest point, usually just above the navel. Dont pull your stomach in. Record that number. 2. Now measure around your hips at the largest point, across the buttocks. Record that number. 3. Simply divide the waist measurement by the hips measurement and you will have your waist-to-hip ratio.
It is generally accepted that a waist-to-hip ratio of more than 0.80 for women and 0.95 for men is undesirable and is associated with a greatly increased risk of death from coronary artery disease and several other illnesses.
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Name:__________________________________
Fast Food Fat Content
Work sheet
For many Americans, one of the biggest saboteurs of a healthy diet is the fast-food industry. Many fast food meals are high in fat and added sugar. Below are some nutritional analysis guides to give you an idea of just how much fat and calories youre taking in when you choose fast food. From McDonald's: Big Mac 500 Calories Sausage Biscuit with Egg 505 calories From Dairy Queen: Large Sundae Large Malt From Burger King: Whopper Chicken Sandwich From Wendys: Wendys Big Classic Chicken Club Sandwich From Taco Bell: Burrito Supreme Taco Salad 440 Calories 905 Calories 22 grams of fat 61 grams of fat 570 Calories 506 Calories 33 grams of fat 25 grams of fat 614 Calories 685 Calories 36 grams of fat 40 grams of fat 440 calories 1060 calories 10 grams of fat 25 grams of fat 26 grams of fat 33 grams of fat
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Name:__________________________________
Right Back at You An Anti-Ad Campaign
Work sheet
10
No matter how wise we become to the tricks of the advertising trade, millions of Americans are suckered every day into buying things they dont need and sometimes dont even want. Theres a reason why corporate executives pay millions of dollars for ad campaigns they work. Heres your chance to fight back. Think of as many advertising slogans as you can, and then re-write them, to tell it like it really is. Below youll find an example of a counter-ad and a few popular slogans to get you started. Advertisment No Rules, Just Right Counter-Advertisement No Rules, Just Fat
Now you try it: Have it your way. Did somebody say McDonalds? Home of the Whopper You deserve a break today. Wheres the Beef? Yo quiero Taco Bell. We do chicken right. Its finger-lickin good. Time to make the doughnuts.
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Name:__________________________________
Statistics on Diets and Weight
Work sheet
11
Studies Show:
WATCHING T.V. MAKES YOU FAT Maybe thats an overstatement, but think about this: In a national survey of teenagers, those who watched 5 hours of television a day or more were twice as likely to be obese as those who watched 1 hour or less. More than 20% of the 5-hours-a-day crew had weights that were considered obese. Teens in the 1-hour-or-less group had an obesity prevalence of only 10%. Researchers think watching so much television does not leave teens enough time to exercise and increases the likelihood that they will overeat because of all the food ADVERTISEMENTS. JOIN THE CLUB WE NEED THE MONEY At any given time, an estimated 50 million Americans are on a diet. Thats good news for the weight-loss industry cashing in on what they know is true crash diets, special food plans, diet drinks, very-low calorie diets, food-combining diets, and starvation diets DONT WORK. A startling 96% of diets fail to give any lasting benefit. A healthy approach to eating yields the best results. ITS A GIRL THING In another national study of about 3,000 middle school students, 55% of the girls thought they were fat and 50% had dieted. Of those same middle school students, only 28% of the boys thought they were fat and 25% had dieted. In actuality, however, only 13% of both the boys and girls were really overweight. ROUND TWO In a 1990 study conducted by the Centers for Disease Control, 11,631 high school students were asked to rate their body image: Underweight Girls Boys 7% 17% Right Weight 59% 69% Overweight 34% 15%
Girls become preoccupied with their weight at an early age, and it appears they stay that way. In 1991, there were 20.6 million females on diets, compared with only 8.4 million males.
HRM Video
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Name:__________________________________
Food Diary
Work sheet
12a
On these pages you are provided with space to maintain a food log for one week. This will give you an opportunity to get a picture of how many calories you typically take in and where those calories are coming from. Try to make an honest accounting of your eating habits and it will help you in any nutrition program you choose to put into practice. Day 1 Breakfast Lunch Dinner Calories Grams of Fat Calories Grams of Fat
Day 2 Breakfast Lunch Dinner
Calories
Grams of Fat
Calories
Grams of Fat
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Name:__________________________________
Food Diary
(continued)
Work sheet
12b
Calories Grams of Fat
Calories
Grams of Fat
Calories
Grams of Fat
Summarize your eating habits. Is there room for improvement? Summary: __________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________
HRM Video
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Name:__________________________________
Food Guide Pyramid
Work sheet
13
HRM Video
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Name:__________________________________
Flexibility Quiz
Work sheet
14
Below are some questions to test your knowledge of flexibility. 1. Name three components of the body that are involved in your overall flexibility. 2. Complete the sentence: Flexibility involves your range of ______________. 3. Name three benefits of good flexibility. 4. True or false - Since your flexibility is genetically determined it is virtually impossible to improve it substantially. 5. Name three areas of the body that benefit from flexibility training. 6. True or false - children are generally more flexible than adults. 7. Name two things to avoid when stretching. 8. True or false - when stretching, you need to stretch the ligaments and tendons as much as possible. 9. When are the best times to stretch? 10. How does flexibility work hand-in-hand with other components of fitness?
HRM Video
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Name: __________________________________
Flexibility Quiz Answers
Work sheet
15
1. Name three components of the body that are involved in your overall flexibility. muscles, ligaments, tendons, and joints 2. Complete the sentence: Flexibility involves your range of motion. 3. Name three benefits of good flexibility. Answers may vary. Flexibility reduces risk of injury, enhances athletic performance, and reduces stress. 4. True or false - Since your flexibility is genetically determined it is virtually impossible to improve it substantially. False. Virtually everyone can improve their flexibility with a regimen of stretching. 5. Name three areas of the body that benefit from flexibility training. Answers may include any three of the following: upper back, shoulders, thighs, hamstrings, lower back, neck, lower legs. 6. True or false - children are generally more flexible than adults. True. 7. Name two things to avoid when stretching. Answers may vary. Things to avoid: bouncing, stretching to the point of pain, stretching before warming up, failing to stretch after a workout. 8. True or false - when stretching, you need to stretch the ligaments and tendons as much as possible. False. Ligaments and tendons will stretch somewhat, but stretching should focus on the muscles. 9. When are the best times to stretch? Answers may vary. A person should stretch after a brief warm-up but before a full workout. A person should also stretch after working out, particularly after running or weight training. 10. How does flexibility work hand-in-hand with other components of fitness? Answers may vary. Flexibility enhances athletic performance so it allows you to train harder whether that training is aerobic or strength building. Flexibility reduces the chance of injury so your training regimen will not be interrupted.
HRM Video
25
Name:__________________________________
Flexibility Test Sit and Reach
Work sheet
16
A simple way to test your flexibility is the Modified Sit and Reach test, which doesnt require any real equipment or set-up. Be sure to do a few warm-up exercises and stretch before you begin. 1. Take off your socks and shoes and sit on the floor with your legs stretched straight out in front of you. 2. Place your feet flat against the wall 3. Keeping your legs straight, reach your arms forward with your hands placed one on top of the other, perfectly even, palms down. 4. Now, try to touch the wall while bringing your forehead to your knees. Remember, relax between stretches and hold your final stretch for about two seconds.
SCORING:
POOR FAIR AVERAGE EXCELLENT Fingertips 4 4+ inches away from wall Fingertips 1 3 inches away from wall Fingertips can touch toes or wall for 3 seconds Can touch fists or palms to wall
HRM Video
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Name: __________________________________
Muscular Strength and Endurance Quiz
Work sheet
17
1. Describe the difference between muscular strength and muscular endurance. 2. What are the two Rs of strength training? 3. Name three benefits of building muscle strength. 4. True of false - Since your muscle strength is genetically determined it is virtually impossible to improve it substantially. 5. Name the three areas of the body that need to be trained for muscle strength. 6. Name an exercise that will strengthen the midsection. 7. True or false - Strength training will cause girls to gain a masculine physique. 8. Name two things to avoid when strength training. 9. How does muscle strength work hand-in-hand with other components of fitness?
HRM Video
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Name: __________________________________
Muscular Strength and Endurance Quiz Answers
Work sheet
18
1. Describe the difference between muscular strength and muscular endurance. Muscle strength involves doing very strenuous work for short spurts. Muscle endurance involves doing less work but over an extended period. 2. What are the two Rs of strength training? resistance and repetition 3. Name three benefits of building muscle strength. Answers may vary. Muscle is metabolic tissue so it helps you burn more calories even at rest. Muscle mass helps increase bone density and helps prevent osteoporosis. Strength training decreases stress, increases self-esteem, and helps you look and feel better. Muscle strength enhances athletic performance. 4. True or false - Since your muscle strength is genetically determined it is virtually impossible to improve it substantially. False. Although you are genetically predisposed to have a limited potential for strength or endurance, virtually everyone can improve their muscle strength. 5. Name the three areas of the body that need to be trained for muscle strength. lower body, midsection, and upper body 6. Name an exercise that will strengthen the midsection. Answers may vary. Abdominal crunches are the best exercise for strengthening the midsection. Students may mention sit-ups but they are generally considered a dangerous exercise now by health and fitness experts. 7. True or false - Strength training will cause girls to gain a masculine physique. False. In general girls and women are not genetically predisposed to put on a great deal of muscle mass. 8. Name two things to avoid when strength training. Answers may vary. Things to avoid include training without warming up or stretching, using improper form like arching the back or jerking or swinging weight, failing to stretch after a workout, training in a dangerous environment (like without a partner) or lifting weight that is too heavy to handle properly. 9. True or false - When a person stops weight training their muscles will turn to fat. False. When a person stops training they will lose muscle tone but muscle tissue is different from fat tissue and one cannot be turned into the other. 10. How does muscle strength work hand-in-hand with other components of fitness? Answers may vary. Muscle tissue is metabolic so it helps you burn calories and keep your body fat down. Muscular strength enhances athletic performance so you can train harder in an aerobic workout.
HRM Video
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Name:__________________________________
The Push-Up Strength Test
Work sheet
19a
Simple push-ups provide and excellent gauge of upper body strength. As with all of your fitness tests, be sure to warm up and STRETCH before performing the exercises. Standard push-ups: (recommended for men) Modified push-ups (often recommended for women) . Start on the floor with your body straight and your weight on your toes and your hands. Your hands should be shoulder-width apart, with your arms straight. Start on the floor with your body straight and your weight on your hands and your knees. Your hands should be shoulder-width apart with your arms straight.
THE PUSH-UP: Simply bend your arms and lower your body until your upper arms become parallel with the floor. Push yourself back up until your arms are perfectly straight again (not locked). Each time you lower and raise yourself back up is counted as a complete push-up. Remember: You must keep your body perfectly straight to maintain correct form. Record how many push-ups you can do without stopping. Compare them to the scores* below:
Low Male: 20 - 29 yrs. Female: 20 - 29 yrs. less than 16 less than 9
Below Avg. 17-21 10-14
Avg. 22-28 15-20
Above Avg. 29-35 21-29
(*From the American College of Sports Medicine Fitness Book)
HRM Video
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Name: __________________________________
The Push-Up Strength Test (continued)
Work sheet
19b
Remember: this is only one scoring table, and different assessors will assign different scores, depending on their outlook. The army, for instance, rates results much differently. Take a look:
THE PUSH-UP: In the book The U.S. Army Total Fitness Program there is no provision made for male/female push-ups. Everyone performs the same exercise. The starting push-up position is basically the same as before body completely straight, hands shoulder-width apart, weight on toes and hands. When lowering yourself, the elbows are to be bent until the tops of the upper arms, the shoulders and the lower back are parallel to the floor. Then push-up to the starting position. You may rest in the start position. You may not count any push-up that was performed when the body was not completely straight. Record how many push-ups you can do in two minutes. Remember: the female push-up position is the same as the one for the male. SCORING: Very Poor Males 17-21 Females 17-21 less than 18 less than 8 Poor 18-37 8-17 Fair 38-50 18-23 Good 51-56 24-30 Excell. 57-61 31-35 Superior 62-71 36-44
HRM Video
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Name:__________________________________
The Pull-Up Strength Test
Work sheet
20
THE PULL-UP: To begin, the person hangs from a pull-up bar with arms straight and palms facing out. The person tries to pull their body up until their chin is over the bar. After the pull-up, the person lowers themselves to the original hanging position. Wild swinging or jerking of the body is not allowed. To prevent swinging, a partner may place an extended arm across the thighs. Record the number of pull-ups you can do to exhaustion. Then check your scores. The lower ranges in the number of pull-ups performed refers to the younger ages.
Boys: Excellent Good Fair Poor
10-12 yrs. 5 - 13 1-5 0-3 0
13-15 yrs. 8 - 18 4 - 10 1-7 0-3
16-18 yrs. 12 - 21 9 - 13 6 - 10 2-5
Girls: Excellent Good Fair Poor
10-12 yrs. 1-8 1 less than 1 0
13-15 yrs. 1-8 1 less than 1 0
16-18 yrs. 1-8 1 less than 1 0
HRM Video
31
Name: __________________________________
Mid-Body Strength Tests
Work sheet
21
Abdominal Crunch Test In the basic abdominal crunch you should lie on your back with your knees bent and your feet flat on the floor, arms are at your sides with palms down. Using your stomach muscles, curl your head, neck, shoulders and upper-body forward. Your fingers should slide along the floor, moving about two-and-a-half inches forward. Now return to the starting position. A young woman with good abdominal strength should be able to complete about 40 crunches. Young men should be able to complete about 50. Sit-up Test In the Army fitness test the exercise is slightly different. Again, lie flat on the ground, knees bent and feet flat on the floor. You may have a partner hold your feet for you, or you may hook your feet beneath a sofa or dresser. Lock your fingers behind your neck. Now raise yourself up into a vertical position, then lower yourself until your upper back touches the floor again. This is one repetition. Do as many sit-ups as you can in one minute and record your score. NOTE: Most fitness experts now consider sit-ups to be a dangerous exercise.
Men 17 - 21 Superior Excellent Good Fair Poor Very Poor 76 - 81 71 - 75 65 - 70 52 - 64 30 - 51 less than 30
Women 17 - 21 74 - 79 69 - 73 63 - 68 50 - 62 29 - 49 less than 29
HRM Video
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Name:__________________________________
Leg Squat Strength Test
Work sheet
22
Testing Lower Body Strength Testing for lower-body strength is not as precise an art as for the upper- and midbody tests. However, the strength of the thigh muscles can be tested and recorded by doing a basic leg squat: Stand straight, feet should-width apart, knees slightly bent, arms at your sides. You should hold a pair of free weights in your hands. Young men should hold about 30 pounds total, young women about 10 pounds. Looking straight ahead, and holding the weights in your hands, slowly lower yourself until your thighs are parallel to the floor, then raise yourself back up to the starting position. For both young men and women, to perform 15 squats without stopping would indicate adequate leg strength. Use the charts on the following pages to note your performance in all areas of the muscle strength tests. As you continue your strength training, you will note a marked improvement in your scores.
HRM Video
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Name:__________________________________
Daily Progress Record

Push-Ups Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
HRM Video Total Health: Becoming Physically Fit
Work sheet
23
Crunches Squats
Pull-Ups
34
Name:__________________________________
The Muscles and Their Functions
Work sheet
24
There are over 650 muscles in the human body and they are responsible for all types of movement. Here is a list of some of the major skeletal muscles that you should concentrate on when strength training. Muscle
deltoid
Description
Shoulder muscles, consists of three parts or heads Large muscles between the shoulder and neck Large muscles of the chest Large muscles of the back that give the body its V shape Muscle in the front of the upper arm Muscle in the back of the upper arm Cable-like muscles in your lower arms Muscles in the center of your lower back The six-pack of muscles in the center of your midsection; actually one large muscle The muscles on the sides of your midsection The muscles of your buttocks; the largest muscles in the body The large, cable-like muscles in your front thigh The muscles of your inner thighs and the backs of your legs are called the hamstrings The muscles in the lower legs muscles in the back of legs
Function
To lift and move the arms To help lift the arm to the side, help bend the neck, and shrug the shoulders To push away or swing an object like a tennis racquet To climb or pull objects toward you as in a tug-of-war To bend or curl the arm toward your body To extend the arm away from the body; to push To grip and twist objects and to curl the wrists To give you good posture; To support your spine To curl and extend your body; to support your spine To twist your body; to bend your body to the side To help you stand, jump, and climb To extend your legs, knee extention To pull the legs toward the body; to squeeze the legs together To let you stand on your toes; to help you jump and climb pull legs back behind you, knee flexion
trapezius
pectorals latissimus dorsi biceps triceps forearm flexors and extensors erector spinae rectus abdominis
external obliques gluteus maximus quadriceps leg abductors
calves hamstrings
HRM Video
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Name:__________________________________
Muscle Chart
Work sheet
25
HRM Video
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Name:__________________________________
Weight-Training Essentials
Work sheet
26
If you decide to include weight training in your work-out program, you will need to speak to someone who knows what theyre doing. If your school has a weighttraining program, thats the best place for you to start. Speak to your schools weight-training coach to get all the information youll need about proper use of the equipment, safety, and how to design a weight-training program thats right for you. If you dont have a weight-training program at your school, try your local Y, the recreation department in your town, or a nearby gym. Theres a lot more to strength training than grabbing something heavy and trying to heave it up over your head. Besides injuring yourself, you probably will not make much progress, youll probably develop soreness in your muscles, and you probably wont stick to your program. Keeping that in mind, there are a few basics in any weight training program: Stick to the program. Did you know that any physical gains youve made during your training begin to deteriorate after 72 hours without training? Rest is essential. Plan a day of rest in between each workout. Eat a balanced diet. Proper nutrition is as essential to a good strength training program as proper form. Use the Food Guide Pyramid (page 23) as a guide to good eating habits. Always use good form. Jerking, swinging, slinging or other improper body movements add nothing to your work out. Find out what good form is and practice it. Get medical clearance. Weight training is not for everyone. Ask your doctor if its for you. Warm up, stretch and cool down. This applies to every type of work out. Gradually increase training intensity. Trying to do too much, too soon will result in injury. Tailor your workout to your body and its needs. Machines and free weights are both effective. It is a matter of personal choice.
HRM Video
37
Name:__________________________________
Strength Training Program
Work sheet
27
Sometimes, despite all your efforts, you will be unable to enlist the help of a weight training professional, and you will be on your own. You can do it on your own, with the help of the local library or book store. Design a weight training program thats right for you. You will have to discover which exercises work which muscle groups, what proper form is, what safety precautions to take, and how to combine all this information into a workout program for yourself. When designing your workout program, here are some things to keep in mind. What are your goals? Do you want to increase strength? Endurance? Do you want to change your body composition; that is, lose fat and gain muscle? Do you want general muscle toning? Determining your goals will affect your training program. What will your exercises be? Once you determine your goals, you can choose the appropriate exercises to achieve your goals. What will your load be? How many reps will you perform? How many sets? Once youve chosen your exercises, you will have to determine how much weight is appropriate. A good rule of thumb to follow when determining your weight load is this: for general muscle toning and strengthening, you should be able to perform no less than 10 reps and no more than 15. If you cant perform at least 10 reps, your load is too heavy. If you can perform more than 15 reps, your load is probably too light. But your weight load, reps, and sets need to be tailored depending on what your goals are. What will your training schedule be? Youve got to make working out a priority, but youve also got to be realistic. Only you know what your weekly schedule is like, only you can determine your training schedule. But remember: be consistent.
HRM Video
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Name:__________________________________
A Sample Weight Training Log
Work sheet
28
Set 2 Set 3
Exercise
Weight Load Wght: Reps:
Set 1
Exercise
Wght: Reps:
Exercise
Wght: Reps:
Exercise
Wght: Reps:
Exercise
Wght: Reps:
Exercise
Wght: Reps:
Exercise
Wght: Reps:
Exercise
Wght: Reps:
Exercise
Wght: Reps:
Exercise
Wght: Reps:
HRM Video
39
Name: __________________________________
Explanation of the PAR-Q Test
Work sheet
29
The PAR-Q Test

If you havent been exercising in a while its always a good idea to check with your doctor before you begin any type of exercise program. This is especially important with a cardiovascular program, because symptoms of heart problems are sometimes difficult to detect. A quick and easy way to give yourself a very basic picture of your exercise readiness is through a self test developed in Canada called the Physical Activity Readiness Questionnaire (the PAR-Q.) Most people will have no trouble beginning a moderate exercise program. The PAR-Q test was designed to pinpoint the small number of individuals who might be at some risk in starting a fitness program. The test is simple to do, and consists of only seven questions. If you answer YES to any of the questions, be sure to consult your doctor before you begin a work out program, or even before you begin any fitness testing.
HRM Video
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Name:__________________________________
The PAR-Q Test
Work sheet
30
YES NO _____ _____ _____ _____
1. Has your doctor ever said you have heart trouble? 2. Do you frequently have pains in your heart and chest? 3. Do you often feel faint, or have spells of severe dizziness? 4. Has a doctor ever said your blood pressure was too high? 5. Has your doctor ever told you that you have a bone or joint problem such as arthritis that has been aggravated by exercise, or might be made worse with exercise? 6. Is there a good physical reason not mentioned here why you should not follow an activity program even if you wanted to? *7. Are you over age 65 and not accustomed to vigorous exercise?
_____ _____ _____ _____
_____
_____
_____
_____
_____
_____
Remember: if you answered YES to any of these questions, you should check with your doctor. * Obviously question #7 does not apply to high school students. However, the question was left in, in case you decide to begin a fitness program with your family. Enlisting the whole family in a fitness program is a great way to ensure that youll stick to your workout plan, and help you keep on the right track nutritionally, too.
HRM Video
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Name:__________________________________
Testing Your Aerobic Fitness
Work sheet
31
A quick and easy way to measure your aerobic fitness is through a simple 1.5 mile run. Keep in mind that this test is designed for people who have been moderately active for some time. If you have been inactive or sedentary for a while, you should check with your doctor.
The test is simply this: Have a friend or coach time you as you run around the track, and see how fast you can run 1.5 miles. Its important that you warm up, stretch and cool down before and after the run. You should not attempt the test if you can not already jog steadily for at least 15 minutes.
Results:
For boys Completing the 1.5 mile run in anything less than ten and a half minutes would be considered good, and in less than nine and a half minutes considered excellent. For girls Completing the 1.5 mile run in anything less than thirteen minutes would be considered good, and in less than twelve minutes considered excellent.
HRM Video
42
Name:__________________________________
Recording Your Heart Rate
Work sheet
32
Finding your resting and maximum heart rates and the target zone. To find your resting heart rate: Place your index or middle finger on the pulse on your neck or wrist and count the beats for 15 seconds. Multiply this number by four to get your beats per minute. ________ beats in 15 seconds X 4 = _______ To find your maximum heart rate: for girls subtract your age from 225. for boys subtract your age from 220. For Girls 225 - __________ = _______ (your age) 220 - __________ = _______ (your age) Your maximum heart rate ______ Your maximum heart rate ______ Your resting heart rate ________
For Boys
Now that you know your resting and maximum heart rates, youll want to find out your heart rates target zone. Thats the zone you want to get your heart rate into when exercising. The target zone is 60% to 75% of your maximum heart rate. To determine this zone for yourself, simply multiply your maximum heart rate by 0.6 and 0.75. The results are the range you should keep your heart rate in when exercising. Below is an example of a 20 year old girl with a maximum heart rate of 205. 205 x 0.6 = 123 beats per minute 205 x 0.75 = 154 beats per minute So the example girl should keep her heart rate between 123 and 154 beats per minute when exercising. Now you try it: Your maximum heart rate _________ x 0.6 = Your maximum heart rate _________ x 0.75 = __________ __________
Your Target Zone _______________
HRM Video
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Name: __________________________________
Recovery Time
Work sheet
33
Testing the recovery time of your heart rate is another way to estimate your fitness. The time it takes your heart rate to return to normal after exercise is considered your recovery time. A shorter recovery time indicates a stronger heart. Use the chart on the following pages to make a note of your recovery times after exercise. An example below shows how to fill out the chart. If you note that your recovery time begins to decrease as your workouts progress, it means you are getting more fit and that the exercise program youve chosen is working for you. If you dont see any reasonable changes, you might want to re-evaluate your workout. Talk to your gym teacher or coach about your workout. You should be aware of your resting heart rate, target zone and recovery time, each time you work out. However, you dont need to record them for every workout, unless you want to.
Example Week 1 Activity Jogging Recovery Time: Duration 45 minute 6 minutes Time and Heart Rate After Workout 1:30 p.m. (140 bpm) Target Zone Reached: Return to Resting H.R. 1:36 p.m. (70 bpm) Yes No
HRM Video
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Name:__________________________________
Heart Rate Progress Chart
Work sheet
34a
Name: ____________________________________________________________ Resting Heart Rate: ________________ Week 1 Activity Recovery Time: Week 2 Activity Recovery Time: Duration Time and Heart Rate After Workout Return to Resting H.R. Duration Time and Heart Rate After Workout Return to Resting H.R. Target Zone: ___________________
Target Zone Reached:
Yes
No
Yes
No
Week 3 Activity Recovery Time: Duration Time and Heart Rate After Workout Return to Resting H.R.
Yes
No
Yes
No
HRM Video
45
Name: __________________________________
Heart Rate Progress Chart
(continued)
Work sheet
34b
Name: ____________________________________________________________ Resting Heart Rate: ________________ Week 5 Activity Recovery Time: Week 6 Activity Recovery Time: Duration Time and Heart Rate After Workout Return to Resting H.R. Duration Time and Heart Rate After Workout Return to Resting H.R. Target Zone: ___________________
Yes
No
Yes
No
Yes
No
Yes
No
HRM Video
46
Name: __________________________________
Aerobic Workout Chart
Work sheet
35a
Below is a chart of various aerobic activities and their major advantages and disadvantages. Activity Jogging Impact High Convenient Yes Social Can be Equipment Just good sneakers
Notes: Jogging is a great aerobic activity, can be done anywhere at any time, requires little in the way of special skills or equipment. However it has a high impact on the joints and offers no upper-body workout. Best used in conjunction with a low-impact activity. Also, foul weather can keep you from your work out, especially in winter. Walking Low Yes Can be Just good sneakers
Notes: Walking is the perfect low-impact exercise. Like jogging it can be done anywhere at any time and offers great aerobic benefit without the joint stress. Can be done everyday of the week without worry of over training or injury. Because it is so low key boredom can sometimes be a factor. Best Bet: get a walking buddy. And again weather can be a factor. Bicycling Low Fairly Not Very Helmet and Bicycle
Notes: Bicycling is another good aerobic activity. Its fun, doesnt require special skills and builds up the lower body. It does require some equipment: bike and helmet of course, but bike shorts make the ride more comfortable, so do gloves and protective eyegear. Money can be a factor. Injuries can be more serious. Falls from your bike, collisions with cars, pedestrians or other cyclists make this sport more dangerous than walking or jogging. Cycling and weight training complement each other perfectly. Strengthening both the upper and lower body makes for a more enjoyable riding experience. It enables you to climb hills better and increases your endurance. Weather can be a major factor. Swimming Low Not Very Not very Pool
Notes: Swimming is another one of those perfect exercises. Its low-impact, highly aerobic, improves muscle tone and strength, doesnt require special skills or equipment except for one, very important piece A Swimming Pool. No weather considerations here, either.
HRM Video
47
Name:__________________________________
Aerobic Workout Chart
(continued)
Work sheet
35b
Equipment Equipment Lots
Activity Activity
Impact Impact
Convenient Convenient Not Very
Social Social Yes
Cross-Country Skiing Low
Notes: If you love to be out in the elements, cross-country skiing is a fantastic workout with a lot of benefits. The beautiful scenery and quick pace mean this workout is never boring. Skiing is a very social activity which puts another plus in the fun column. But the equipment, even if you rent, can be costly. Weather and location are two other barriers. In-line Skating Low Yes Can be Skates and pads
Notes: In-line skating is a good place to turn if youre looking for a FUN aerobic work out. While it doesnt necessarily lend itself to socializing, it can be done with a friend or other skaters. Skates can be costly and protective padding is a must. Injuries are a consideration, especially if you are skating on the street with traffic. In-line skating, besides being aerobic, also gives a good, lower-body workout. The fun factor is a major reason why lots of people have taken up and stuck with in-line skating. Another weather-dependent activity. Treadmill/ Stairclimber Low Yes Can be Machine or Gym
Notes: Both the treadmill and stair climber are good aerobic work outs with low impact. With the right resistance it is easy to reach and maintain your target heart rate. Its also easy to monitor your work out with the computers that are usually on the machines. If you use these machines in a gym, your work out can be more social, which helps fight tedium. Both of these work outs can get BORING. If you belong to a gym, you can easily alternate your machine work outs with strength training and this will also keep you interested. Owning these machines or joining a gym involves a lot of money, but weather is never a factor in your work out.
HRM Video
48
Name:__________________________________
Fitness Four Seasons
Work sheet
36
To keep fit all year long youve got to exercise and eat right all year long. One of the best ways to ensure that youll keep working out is to vary your workout routine throughout the year. This is especially important during the winter months, when it may not be so easy for you to get outside for your morning jog. Make up a year-round chart of exercises you enjoy, which you can refer to from time to time for inspiration. On your chart choose one or two mainstay activities which your workouts will revolve around. Then choose an alternate. If your mainstay is an aerobic activity, your alternate should involve strength training and vice versa. Finally, choose two or three wild card activities. These will be the ones you turn to when you just cant bear the thought of another mile on the bike or another day at the gym. If you are already involved in a team or individual sport at school, by all means make that your mainstay, as long as youre getting a good workout from it. Here are some ideas for your mainstays. For aerobic exercise: aerobic class or videotape, aerobic step class, treadmill, stair climber, jogging, walking, running, bicycling, stationery bicycle, hiking, in-line skating, cross-country ski machine
For muscular exercise: Weight training machines or free weights or both, calisthenics (push-ups, pull-ups, crunches, leg lifts) Here are some alternate activities: Soccer, volleyball, tennis, racquetball, squash, rugby, field hockey, basketball, rowing, rope skipping, ice skating or ice hockey, mountain climbing, yoga And the wild cards: Skiing cross-country or downhill or water, snowboarding, snowshoeing, dancing (country, ball room or aerobic), boxing, kick boxing, a martial arts class, fencing, gymnastics, horseback riding, skateboarding, wrestling.
HRM Video
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Name:__________________________________
Four Season Fitness Plan
Work sheet
37a
Start of School (Fall) Intensity Mainstay activity Aerobic/Strength How Often

(low, mod., high)
____________________________________________________________________ ____________________________________________________________________
Alternate activity
Aerobic/Strength
How Often
Intensity
____________________________________________________________________ ____________________________________________________________________
Wild Card activity
Aerobic/Strength
How Often
Intensity
____________________________________________________________________ ____________________________________________________________________
Notes: ______________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________
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Name: __________________________________
(continued)
Work sheet
37b
Mid-Year (Winter/Spring) Intensity Mainstay activity Aerobic/Strength How Often

(low, mod., high)
____________________________________________________________________ ____________________________________________________________________
Alternate activity
Aerobic/Strength
How Often
Intensity
____________________________________________________________________ ____________________________________________________________________
Wild Card activity
Aerobic/Strength
How Often
Intensity
____________________________________________________________________ ____________________________________________________________________
Notes: ______________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________
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Name: __________________________________
(continued)
Work sheet
37c
End of School Year (Spring/Summer) Intensity Mainstay activity Aerobic/Strength How Often
(low, mod., high)
____________________________________________________________________ ____________________________________________________________________
Alternate activity
Aerobic/Strength
How Often
Intensity
____________________________________________________________________ ____________________________________________________________________
Wild Card activity
Aerobic/Strength
How Often
Intensity
____________________________________________________________________ ____________________________________________________________________
Notes: ______________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________
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Name: __________________________________
Calorie Expenditure Charts
Work sheet
38
Below is a chart of various physical activities and what sort of energy (calorie) expenditures they require. This will help you in determining the best work-out for your goals. The calorie expenditures are based on a body weight of 140 lbs. To get a reading closer to your own weight, increase the expenditure by 10% for every 15 lbs. over 140, decrease it by 10% for every 15 lbs. under 140.
Activity Aerobic class Bicycling 10 mph. Basketball Boxing (Practice) Jogging (12 min. per mile) Sleeping Walking Rowing (machine-moderate pace) Rope skipping (80 per min.) Swimming (moderate) Tennis (recreational) Yoga Stair Climbing In-line Skating
Calories per 1/2 hour 200 200 180 330 360 260 30 120 310 330 260 210 120 260 230
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Projects
Name:__________________________________
The Emotional Benefits of Fitness
Work sheet
39
In study after study researchers come up with the same conclusion: people who are physically active are generally happier with themselves than people who arent active. Scientists point to the release of endorphins, increased alpha brain waves and neurotransmitters as possible factors in the link between body and mind. On a personal level, there are simple, quantifiable reasons why exercise helps your mental state: Exercise gives you a time out from your daily responsibilities and pressures. Exercising with other people gives you a sense of camaraderie and builds friendships. Exercise gives you a physical outlet to release built up tension in your body. There are dozens of other reasons why exercising can improve your mental health. Take a few minutes now to think about that, and write down your ideas on the psychological, emotional and spiritual benefits of exercise. Here are a few things to think about: self-esteem self-discipline concentration focus, energy motivation enthusiasm mood
How much do these things affect teenagers? How can exercise improve these areas? ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
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Name:__________________________________
Its Debatable
Work sheet
40a
Survival of the Fittest

Its no secret that professional athletes workout and train all year long to be able to perform as well as they can in their chosen sport. But who trains the hardest? Which athletes are in the best shape? Football players are obviously strong, but whats their body composition like? Tennis players are fast and precise, but how strong are they? Marathon runners? Soccer players? Baseball, basketball, swimming, gymnastics... They all have superstars. Take some time and do a little research. Decide which sport you think has the fittest athletes. Then debate your choice with a classmate who has chosen a different sport. Let the class decide who is the winner. See if the class can decide upon a single athletic endeavor which requires the utmost in total physical conditioning. If you cant decide on one, make a Top 5 list. When you are researching your athletic field, be sure to write down all the reasons you can think of that would support your point of view. Here are a few ideas to keep in mind: Do the athletes train all-year long or mostly seasonally? How important is endurance? Strength? Flexibility? What is the career lifespan of a participant in this field? If its a short career span, why is this so? Is that a negative? What about steroid use? Is it prevalent in this field? What about other types of drugs? Do athletes in this field have a reputation for using drugs often? More so than other fields? How about alcohol? What types of injuries are commonly associated with this field? How much do injuries take away from the overall fitness profile of this field?
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Name:__________________________________
Its Debatable (continued)
Work sheet
40b
Here is a list of a number of different athletic fields that you can consider when choosing your top athletes. There are many more. Choose the ones you feel strongest about. Soccer Field Hockey Ice Hockey Gymnastics Baseball Tennis Swimming Diving Basketball Marathon running Track running Bicycling Football Skiing Weight lifting Wrestling Boxing Rugby Ice-Skating
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Name:__________________________________
Its Debatable (continued)
Work sheet
40c
produces the fittest athlete,
Sport # 1 I feel that Heres why:
1. __________________________________________________________________ __________________________________________________________________ 2. __________________________________________________________________ __________________________________________________________________ 3. __________________________________________________________________ __________________________________________________________________ 4. __________________________________________________________________ __________________________________________________________________ 5. __________________________________________________________________ __________________________________________________________________ Vs. Sport # 2 I feel that Heres why: 1. __________________________________________________________________ __________________________________________________________________ 2. __________________________________________________________________ __________________________________________________________________ 3. __________________________________________________________________ __________________________________________________________________ 4. __________________________________________________________________ __________________________________________________________________ 5. __________________________________________________________________ __________________________________________________________________
HRM Video Total Health: Becoming Physically Fit
produces the fittest athlete,
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Name:__________________________________
The Fantastic Five
Work sheet
41a
After debating the various merits and pitfalls of a variety of athletic fields, youve probably come up with several superstars of fitness. Make a list of the top 5 most physically fit athletic fields identified by your class. Give a few brief reasons why you think each deserves to be rated so high. An example has been provided for you. Athletic Field: SOCCER Most Outstanding Fitness Qualities: SPEED, STRENGTH, ENDURANCE Reasons it was chosen: 1. Soccer players must have great lung capacity to run quickly and for the duration of the game. Therefore, they have peak cardiovascular fitness. 2. Soccer players have great lower-body muscle strength to heighten their kicking and running skills. Increased muscle tissue means heightened metabolic rate and stronger bones. 3. Soccer players are well-coordinated, flexible, and use almost every part of their body during the course of a game. They are agile, quick, strong, and skillful and need to be a master of all areas of physical fitness in order to excel in their field.
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Name:__________________________________
The Fantastic Five (continued)
Work sheet
41b
Athletic Field: __________________________________________________________________ Most Outstanding Fitness Qualities: __________________________________________________________________ Reasons it was chosen: 1. __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ 2. __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ 3. __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________
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Name: __________________________________
Athletes as Role Models
Work sheet
42a
Like it or not, professional athletes are some of the most influential people of our time, especially for young people. Their behavior influences the behavior of elementary and high school students across the country. If you dont think this is true, ask yourself why million-dollar industries like Nike, Adidas, Coca-Cola and Sprint would pay hundreds of thousands of dollars to athletes for their endorsements. While you may not be interested in sports yourself, most people are familiar with at least a few athletic figures. Write down the names of some athletes that you admire and what qualities they have that you would like to possess. Tell how exercise, physical training and sports participation may have contributed to developing those qualities in your athlete. Athlete ____________________________________________________________________ Qualities you admire ____________________________________________________________________ How could exercise, training and athletics have helped develop those qualities? ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________
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Name: __________________________________
Athletes as Role Models (continued)
Work sheet
42b
Athlete ____________________________________________________________________ Qualities you admire ____________________________________________________________________ How could exercise, training and athletics have helped develop those qualities? ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ Athlete ____________________________________________________________________ Qualities you admire ____________________________________________________________________ How could exercise, training and athletics have helped develop those qualities? ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________
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Name: __________________________________
Research Project Diet Books
Work sheet
43a
Literally hundreds of volumes have been published on the subject of diet and weight loss. Some of the more popular diet plans have been listed below. Choose several titles and research the books at your library. Prepare a brief report to share with the class about what you found. Some topics to consider: What did each diet claim to do? What is the general theory of each diet plan? How difficult is the plan to follow? Do you believe the diet does what it claims? Does the diet work for everyone? How did one book contradict another? Could they both be right? Which diet was the most plausible? Least plausible? Book Title The T-Factor Diet Eat Right 4 Your Body Type Fit For Life The Hay Diet Protein Power The Omega Diet New Diet Revolution Pritikin Diet Scarsdale Diet The Zone The Hawaii Diet Sugar Busters Dieting with the Duchess Low fat, high carb. Author Katahn DAdamo Diamond Habgood Eades Simopoulos Atkins Plan Low Fat Diet based on blood type Food combining Food combining High protein, low carb. Omega 6 & Omega 3 fatty Acids; Good Fat High protein, low carb.
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Name:__________________________________
Research Project Diet Books (continued)
Work sheet
43b
Included below is a chart you can use to help illustrate your findings on the various diet books and their claims. Diet 1. What they Claim Difficulty Rating Whats not allowed
2.
3.
4.
5.
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Name:__________________________________
Sources
Work sheet
44
Heres a brief list of some places you can go to for free (and almost free) information about health, fitness and nutrition. The Mayo Clinic offers a web site that can help you calculate your ideal, healthful weight. On the internet, head to http://www.mayohealth.org then click on nutrition then quizzes then weight assessment. Once youre on the site, you will be asked some simple questions about your health habits and current physical status. You are what you eat, or so the saying goes. If thats true, you might be interested in finding out exactly what it is you are eating. You can get a free personal recipe analysis on-line at http://www.hoptechno.com. Its a web site from Hopkins Technology that analyzes your diet and makes recommendations about nutrition. You can get a free health analysis from Greenstone Health Care on-line, too. Type in the keywords http://www.youfirst.com and fill out the personal health data sheet provided by them. Greenstone will help you determine the relative state of your health, and make recommendations about changes you can make in your lifestyle that will improve the quality and maybe even the length of your life. The folks at Health Canada believe that little changes can add up to a big difference in your life. Theyve designed a system that will help you incorporate more daily activity in your life. HC believes that by increasing your activity level in small chunks throughout the day, you are more likely to meet your physical fitness goals. You can find Canadas Physical Activity Handbook at http://www.paguide.com on the internet. Another interesting fitness site is sponsored by the American Council on Exercise, http://www.acefitness.org. They have a library of articles and information on fitness, health and exercise. A site geared specifically toward teen fitness is http://www.fitteen.com. You can ask a trainer questions, and get information about nutrition, depression, exercise, weight loss, and more. Also, there are some great health links on the web that can point you in a number of different directions. At http://www.24hourfitness.com you can click on the links section and find dozens of different sites to browse. Or, try http://www.fitnesslink.com for even more sites.
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Name:__________________________________
Bibliography
Sharkey, Brian J., Fitness and Health, 1997, Human Kinetics, Champaign, IL Paternostro-Bayles, Madeline; Puhl, Susan M.; Franklin, Barry; American College of Sports Medicine, Fitness Book, 2nd Edition, 1992, Human Kinetics, Champaign, IL Nieman, David C., Fitness and Your Health, 1993, Bull Publishing Co., Palo Alto, California Katch, Frank I.; McArdle, William D., Introduction to Nutrition, Exercise and Health, 4th edition, 1993, Lea & Febiger, Philadelphia/London Hales, Dianne; Hales, Lt. Col. Robert, M.D., The U.S. Army Total Fitness Program, 1985, Crown Publishers, Inc. New York Fahey, Thomas D., Basic Weight Training for Men and Women, 3rd edition, 1997, Mayfield Publishing Company, Mountain View, California Cohen, Martin The Marine Corps 3x Fitness Program for Men and Women, 1986, Little, Brown and Company, Boston/Toronto Glover, Bob; Shepher, Jack The Family Fitness Handbook, 1989, the Penguin Group, New York Baechle, Thomas R.; Groves, Barney R., Weight Training, Steps to Success, 1992, Leisure Press, Champaign, IL
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379

Executive Producer Michael G. Ferejohn

Video Producer/Director John ONeill

Consultant Ellie Krieger, RD Dr. Andrew Feldman, MD James Burke

Teacher's Resource Book Erin Ferrara

Copyright 1999 Human Relations Media, Inc.

Total Health: Becoming Physically Fit

Total Health: Becoming Physically Fit

Total Health: Becoming Physically Fit

Total Health: Becoming Physically Fit

Total Health: Becoming Physically Fit

Total Health: Becoming Physically Fit

Total Health: Becoming Physically Fit

Part 1 Body Composition and Flexibility

Total Health: Becoming Physically Fit

Total Health: Becoming Physically Fit

Part 2 Muscle Strength and Endurance

Total Health: Becoming Physically Fit

Total Health: Becoming Physically Fit

Part 3 Cardiovascular Fitness

Total Health: Becoming Physically Fit

The General Well-Being Scale

Total Health: Becoming Physically Fit

The General Well-Being Scale

Total Health: Becoming Physically Fit

The General Well-Being Scale

The General Well-Being Scale

Very energetic, dynamic 10

Total Health: Becoming Physically Fit

National Norms for the General Well-Being Scale

Total Health: Becoming Physically Fit

Talk Is Not Cheap

Total Health: Becoming Physically Fit

Body Composition Quiz

Total Health: Becoming Physically Fit

Body Composition Quiz Answers

Total Health: Becoming Physically Fit

Height/Weight Guidelines for High School Teens

Total Health: Becoming Physically Fit

Body Mass Index Self Test

Total Health: Becoming Physically Fit

Waist-to-Hip Ratio Self Test

Total Health: Becoming Physically Fit

Fast Food Fat Content

Total Health: Becoming Physically Fit

Right Back at You An Anti-Ad Campaign

Total Health: Becoming Physically Fit

Statistics on Diets and Weight

Total Health: Becoming Physically Fit

Day 2 Breakfast Lunch Dinner

Day 3 Breakfast Lunch Dinner

Day 4 Breakfast Lunch Dinner

Total Health: Becoming Physically Fit

Day 5 Breakfast Lunch Dinner

Day 6 Breakfast Lunch Dinner

Day 7 Breakfast Lunch Dinner

Total Health: Becoming Physically Fit

Food Guide Pyramid

Total Health: Becoming Physically Fit

Total Health: Becoming Physically Fit

Flexibility Quiz Answers

Total Health: Becoming Physically Fit

Flexibility Test Sit and Reach

Total Health: Becoming Physically Fit

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