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8.11: Five Second Fitness

  • Page ID
    14101
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    Learn:

    • Why it is important to build muscles, strength and endurance.

    To Give Out: Why Muscle Matters Tip Sheet/ Mini-Water Bottles

    Tools:

    • Spin wheel with activities
    • Signage and handouts
    • Yoga Mats/ Mini-Water Bottles
    • Whiteboard/chalkboard and chalk/marker, easel (to record scores)
    • Timer, stopwatch, or phone to keep time
    • Feedback survey, pencils, and collection box

    Set-ups:

    • Display signage/poster to highlight the goal of your demo, and promotes physical activity demonstration (i.e. key terms, fun facts)
    • Set up your score board, the spin wheel with different physical activities.

    Activity:

    • Have participants spin the wheel and perform the activity.
    • Have community leader explain or demonstrate to the participants what safe form looks like.
    • Have the participants quickly demonstrate they can do the exercise safely.
    • Ask each pair to do the activity for five seconds or more (duration), or for how many times (repetitions) they can in a set amount of time.
    • Cue participants during exercise if need to adjust their form, and provide positive feedback
    • Have community leaders record the time with a stopwatch (or phone), or count the repetitions, as each participant pair takes their turn.
    • Record the times or repetitions for each individual of pair for all to see. Keep this in a leaderboard format, if possible.
    • Ask participants to complete feedback survey.

    Script:

    • Do you know how much exercise you're supposed to get everyday?
    • Do you want to try one of our challenges?
    • Do you know the difference between strength and endurance?
    • Regular exercise can improve your memory, help you sleep, and it can reduce stress, depression and anxiety.
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    Suggestion for board:

    • Key terms
    • Exercises to choose from:
      • Strength exercise examples: squats, wall-sits, push-ups, plank, lunges
      • Cardio exercise examples: hula hooping, jumping rope, jumping jacks

    Suggested Information

    Key terms

    Fitness: Ability to do daily tasks with energy and without getting tired. (HSS,2008).

    Exercise: Movement of the body that uses energy that is planned, structured, repetitive, and purposive. (HSS,2008).

    Muscle-Strengthening: Exercises that make muscles do more work than usual by holding against an applied force or weight.

    Bone-Strengthening: Exercises that produces an impact or tension force on the bones.

    Muscular Strength: How much force you can exert (apply) or how much weight you can lift.

    Muscular Endurance: How many times or how long you can exert (apply) force without getting too tired.

    • As part of your 60 minutes of daily physical activity, be sure to include muscle-strengthening/bone-strengthening physical activity on at least 3 days of the week (HHS, 2008).
    • Muscle-strengthening activities are ones that make muscles do more work than usual by holding against an applied force or weight (HHS, 2008).
    • Bone-strengthening are activities that produces an impact or tension force on the bones (HHS, 2008).
    • Muscular strength and endurance are two important characteristics of your muscles that you have to build.
    • Muscular strength is how much force you can exert (apply) or how much weight you can lift.
    • Muscular strength endurance is how many times or how long you can exert (apply) force without getting too tired.

    Resources:

    • U.S. Department of Health and Human Services. (2008). 2008 Physical Activity Guidelines for Americans. Retrieved From: https://health.gov/paguidelines/pdf/paguide.pdf
    • TED-Ed. (2017). How your muscular system works - Emma Bryce. Retrieved From: Youtu.be/VVL-8zr2hk4
    • TED-Ed. (2015). What makes muscle grow?-Jeffery Siegel. Retrieved From: youtu.be/2tM1LFFxeKg
    • Turbulence Training. (2013). 5 at-home exercises you can use to build muscle without equipment. Retrieved From: youtu.be/xCRUFI0XcB0

    8.11: Five Second Fitness is shared under a not declared license and was authored, remixed, and/or curated by LibreTexts.

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