13: Healthy Fitness Program

Thomas Bergen
Lake Park High School
Roselle, IL
Tbergen@Dupage.k12.il.us

Lesson Title: Healthy Fitness Program - Strength Training Class
Lesson #: 13
Grade Level Appropriateness: 11-12

GOALS AND OBJECTIVES:

Students are to develop a strength and cardiovascular program that will contribute to their overall wellness.
Students must establish specific goals for improvement.
Students must establish their beginning fitness levels and measurements so that they can show changes in their physical development at the end of the semester.
Students must show a nutritional plan that correlates with their wellness program.

ACTIVITES/PROCEDURES:

Students will perform a series of fitness tests from the TriFIT program.(Sit & Reach, Sit Ups, 1.5 Mile Run, Push Ups, Pull Ups, Height, Weight, Girth, Skin Fold)
Students will perform the following strength evaluations in the weight room. (Bench Press, Lat. Pulldown, Standing Bar Curl, Tricep Pushdown, Shoulder Press, Leg Press, Leg Curl, Standing Heel Raise) These are not one rep max. Choose a weight that you can lift more than 5 times , but less than 15 times.
Students will complete the Self-Appraisal and PAR-Q questions in TriFIT.
Students will complete a nutritional evaluation of their food intake for one week.
Using the TriFIT program, students will have a print out of their nutritional requirements that will correlate with their program during the semester. Students will determine their cardiovascular requirements depending on whether the need to lose weight, improve on their 1.5 mile run, maintain a healthy heart or help in any athletic requirements.
Students will write an evaluation of their results at the end of the semester.

All programs are to be designed in relation to all work and activities performed in class.

Class work:

Weight room - Monday, Tuesday, Thursday, Friday
Fitness Center with Heart Monitors - Wednesday
Variations of Weight Room - Body Weight/Muscle Isolation, Body Bars, Dumbbell Work
Variations of Fitness Center - Step, Slide, Heart Rate Training, Cardiovascular Circuit, Obstacle Course

RATIONALE: We believe in the whole health of the student now and in the future. We want students to understand that maintaining a healthy body and mind is a life time commitment and that they are in control of their personal results. A majority of NASPE standards are accomplished in this program.