Week 2: Muscular Strength and endurance Fifth grade
Week 2: Muscular Strength and endurance
This week we will be focusing on starting to develop our muscular strength and endurance. The FITTNESSGRAM has many muscular tests to see your level of fitness ranging from core strength (sit ups) to upper body strength (pull ups, flexed arm hang, push ups or modified pull ups).

Muscular strength is defined as "the maximum amount of force that a muscle can exert against some form of resistance in a single effort." This means how hard can you push or pull something. Force = Mass * acceleration. In your case, lifting weights is NOT recommended until late teens...so what can you do? Any body weight exercise can help to build muscular strength. For instance, push ups build upper body strength, pull ups build back strength, sit ups help build core strength, squats and lunges can help build leg strength. Any and all of these will help build strength, but only done in a methodical way. We will learn more about this when we learn about the F.I.T.T. principle in a few weeks. The idea is that your muscles will not benefit greatly from a push ups here or there, we must create a training program that we can challenge our muscles often and continuously, not sporadically. 

Muscular endurance, as defined as, "the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time." (verywellfit.com) So many of the above exercises will also build muscular endurance. How many push ups you can do without failing is a test that stresses the muscular endurance of the body. The FITTNESSGRAM tests are usually given in 4th, 5th, 6th, 8th, and high school to determine a students level of fitness. Since we did not get a chance to do them, I am including two videos of the push up test and the curl up test for you and your family to try. Remember, the older you get, the more you should be able to complete. If you are doing push ups, strive for 7 as a girl, and 10 - 12 as a boy. If you are doing the curl ups, remember they are more like crunches and not sit ups. You only have to get your upper back off the ground. These you should aim for 25 as a good goal. Start with a pre-test to see where you are now and then retest after you have trained for a few weeks. Did the training improve your test results. If you have a good workout plan, stick to it, the answer should be yes! If not, maybe the plan needs some tweaking or you need to be more diligent in doing the workouts.

FITTNESSGRAM PUSH UP TEST
https://www.youtube.com/watch?v=bpfPe5OvSH4

FITTNESSGRAM CURL UP TEST
https://www.youtube.com/watch?v=RW6OssVmJBI

Remember to name 3-5 important facts related to each topic on your culminating project form included below. I will also be creating a folder for Physical Education in google classrooms or in your teachers classroom, TBD.


Fifth grade culminating project.docx

Each week I will be focusing on a different aspect of fitness and your health. The topics will include cardiovascular fitness, muscular endurance and strengthening, flexibility, body mass index (BMI), the F.I.T.T principle, nutrition, hydration and meal planning. The goal is by the end of the 8 weeks, students will be able to:
a) develop a plan; providing examples of how to incorporate each topic in their lives,
b) name 3-5 important facts related to each topic,
c) start/continue to develop a fitness plan/workout routine that includes each aspect of health (i.e. plan utilizes cardiovascular fitness workout, muscular workout, discusses hydration and nutrition through meal plan)
And by the end of the 8 week unit, students will have fitness plan they can continue to use throughout their life having an understanding of the key concepts of what makes an effective plan.  

Week 1: Cardiovascular Fitness

This week we will be focusing on starting to develop our cardiovascular endurance through exercises geared toward getting your heart pounding and body moving. Cardio (heart) vascular (blood vessels) endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues. 
Your heart is the strongest muscle in your body and as such needs to be worked just as hard as your muscles you can see. The only way to work your heart is through movement. That movement is personal however. I love biking and will be spending much of my free time challenging my cardiovascular system through training on my bike whether on the spin trainer inside or on the roads and bike paths of Jefferson County. If you see me on the roads, slow down, drive wide around and say hi! You may not enjoy biking as much as I do, so any movement that sustains yours heart rate at a medium to high level will work. Swim, run, walk fast, bike, etc. Do what you love and it won't seem like work. 
In order to find a good heart rate during training you can either use the talk test or a heart rate monitor. The "talk test" means you should be able to somewhat talk during exercising. You should not be able to have a full conversation because that means you are not working hard enough, but if you cannot talk at all, you are working TOO hard. So if you have a heart rate monitor, what should your heart rate actually be during exercise?

Use the formula 220-age = Maximum Heart Rate 

then multiply by 50-70% for moderate exercise and,
70 to 85% for vigorous activity. What is your training Heart rate zone? Record your answer for your workout to check as you go. If you leave the zone by dropping out of the zone, train a little faster or harder. If you escalate out of the zone, slow down or take a break. Remember, leaving the zone, both high and low, limit the benefits to your heart.

I am excited to be trying this new format of instruction and I hope you enjoy working out with me! 

Let's Get Started!!! Follow the link to my first workout.

Watch and complete the video: https://www.youtube.com/watch?v=dhCM0C6GnrY