LESSON PLAN - NASRO



LESSON PLAN

FOR

CONDUCTING A UNIT OF INSTRUCTION

IN

FITNESS

40 MINUTES

PRESENTED

FOR

HIGH SCHOOL STUDENTS

PRESENTED

BY

MICHAEL JONES

OCTOBER 15, 2003

Unit Learning Goal

The goal of this lesson is to help teens understand healthy living through proper exercise and nutrition.

Unit Learning Objectives

To insure teens know that what they do or fail to do in terms of physical fitness and diet can determine their well being now and when they are older.

Unit Learning Plan

Instructional aids

1. Handouts

2. Exercise mat

3. Water

4. School nurse (if possible)

5. Auditorium

A. Sources used

1. Family

2. Field Manuel 21 - 20

Topical Outline

Introduction

Professional background

How many people say they would like to grow up and develop heart disease, diabetes, and arthritis before reaching their thirties? On the other hand how many people would like to live a healthy, long, and prosperous life? I want to talk to you about components of fitness, principles of exercise, the FITT factors, and nutrition.

Body

Components of Fitness

Cardio-respiratory endurance- How efficiently your body delivers oxygen and nutrients through your body. Every time you exercise aerobically, you’ll think more clearly, get a better SAT score and maybe even ace that chemistry exam.

Muscular strength – The greatest amount of force a muscle or muscle group can exert in a single effort. Example is your bench press max.

Muscular endurance – The ability of a muscle or muscle group to perform repeated movement for extended periods of time. Example, timed sets of push-ups, or sit-ups.

Flexibility – The ability to move the joints (elbow, knee) or any group of joints through an entire normal range of motion. Give a demonstration.

Body composition – The amount of body fat compared to total body mass.

A. Principles of exercise

1. Regularity – Strive to perform the first four components at least three times a week. Regularity is also important in resting, sleeping, and following a good diet.

2. Progression – The intensity and/or duration of exercise must gradually increase to improve the level of fitness.

3. Balance – Program should include activities that address all the fitness components.

4. Variety – Variety of exercises reduces boredom.

5. Specificity – Geared training toward specific goals. For example, you become a better runner if your training emphasizes running.

6. Recovery – Alternate between hard and easier training days or alternate the muscle groups.

7. Overload – The workload of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

B. FITT factors

1. Frequency – Perform components 3 to 5 times per week.

2. Intensity – Exercise cardio between 60 and 90 percent heart rate reserve (HHR). Give handout to show calculation for HHR. Muscular strength and endurance lift weight 8 to 12 times correctly.

3. Time – 20 to 30 continuous minutes of intense exercise to improve cardio-respiratory endurance.

4. Type – The kind of exercise performed. Use specificity.

5. Handout a chart with the components and how often you should do it, how intense it should be, the amount of time for each and type of exercise.

C. Warm up and cool down

1. Warm up – 5 to 7 minutes of running in place, or slow jogging, stretching, and calisthenics before exercising.

2. Cool down – Walk and stretch 5 to 7 minutes after conditioning session bring heartbeat down slowly to a normal beat and heavy sweating stops. Give out handouts with different stretches.

D. Nutrition

Dietary guidelines:

1. Eat a variety of foods.

2. Maintain a healthy body weight.

3. Choose a diet low in fat, saturated fat, and cholesterol.

4. Eat plenty of vegetables, fruits and grain products.

5. Use sugar, salt, and sodium only in moderation.

6. Handout a daily food guide chart.

E. Practical exercise

Demonstrate and then have students perform two muscular endurance exercises. One minute of push-ups and sit-ups.

Conclusion

A. Review goals and objectives

B. Question/discussion

1. Which components do you think is the most important?

2. What is creeping obesity?

3. Training geared toward a specific goal is called what? Give examples.

4. How long should you warm-up and cool-down.

5. Name the food groups.

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