Physical Health
Benefits of Exercise:
- Exercise can help improve your physical health, including posture, and mental health into your old age!
- See the infographic below for more details
- You should always consult a health professional when making major health decisions like starting an exercise program:
- Personal Trainers (Check their Qualifications so you know they have knowledge behind their advice)
- Physiotherapists
- Kinesiologists
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Weight loss "Trap"
- Often when people are more concerned with the scale they will start exercising and not see a change in their weight, or even an increase and give up.
- The trap is not knowing that muscle is denser than fat and as they develop muscle they may "gain weight from increased muscle. However, muscle also uses more energy than fat. So, they are using more calories throughout the day compared to the fat on their body (6:1 ratio) which helps in the long run.
Exercise Program (Modified from Regina Catholic School Board's Fitness Program):
- Start at the beginning of the year with pre-testing
- Help Kids Record and Interpret their results based on the "standards" (feel free to adjust them)
- Help the kids set their fitness goals.
- Kids should then design their own fitness program to meet their goals
- Use the training principles, and choose exercises from teacher list or link below
- This site has diagrams of different exercises, or could be used for kids to make their own visual workout routine!
- This site has diagrams of different exercises, or could be used for kids to make their own visual workout routine!
- Use the training principles, and choose exercises from teacher list or link below
- Retest? (optional) Reflect & Reset (Goals) at the end of each term
- Assess on students' personal progress, effort, and reflection, as well as understanding of fitness principles. Not standards of physical achievement.
- Students hand in duotang at the end of each term with all of their materials.
Fitness Program Materials:
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Fitness Goal Setting:
Health Goal Setting.docx | |
File Size: | 21 kb |
File Type: | docx |
Exercise Program Design:
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Fitness Reflection:
Health Goals Reflection.docx | |
File Size: | 19 kb |
File Type: | docx |
Other Exercise Options
- Websites like Darebee offer free workouts/ programs that require minimal equipment
- Below is a 10min workout that targets the whole body, requires virtually no equipment, and can be done anywhere.
10min Bodyweight Workout | |
File Size: | 67 kb |
File Type: | docx |
Work Out Tips:
- Weight should not be your focus with an exercise program, or you should at least understand certain ideas before working out:
- 1 lb of muscle takes up half as much space as 1 lb of fat. People often work out and gain weight without realizing this and get discouraged; however, as you can see from the fitness blogger's images you can weigh more but be healthier.
- Muscle also burns 3x the amount of calories as fat does (6 vs 2). So, with some more muscle you can increase your metabolism
- It takes about 4-6 weeks for your muscles to learn to work together (neurons). In that time you will gain a lot of strength without gaining any size.
- Every 4-6 weeks take a week long break to recover and then alter your program following the FITT principle
- Change the exercises to keep your routines from getting boring
- Every 4-6 weeks take a week long break to recover and then alter your program following the FITT principle
- Unless you are specifically training to get much larger muscles weight training will NOT make you look like a bodybuilder
- It's even harder for women due to less testosterone in their systems
- Ensure your muscles groups have enough rest
- Between sets of exercise on a muscle group you want to give 30sec - 3min rest (short = muscular endurance/size and longer time = strength/power)
- Circuit training works in this rest by having you move to a different exercise
- You also want to rest a muscle group for 24-48hrs between work outs (tougher work = longer rest).
- Either workout every other day (stretch on the days between) OR alternate muscle groups each day (upper body, lower body, upper body, etc - Maximum of 6 days a week).
- Between sets of exercise on a muscle group you want to give 30sec - 3min rest (short = muscular endurance/size and longer time = strength/power)