1. Copyright 1989-2003, The Hardiness Institute, Inc. 1 Hardy Physical Activity: Component 5

2. Copyright 1989-2003, The Hardiness Institute, Inc.2 What To Include In Your Physical Activity Plan  What you know about your motivation and your health when you make plans to make healthier lifestyle choices that include exercise.  A plan that has both short and long-term physical activity goals.  A plan that establishes up front a personal and social reward system for your physical activity efforts.  A plan that strengthens the HardiAttitudes of Commitment, Control and Challenge.

3. Copyright 1989-2003, The Hardiness Institute, Inc.3 Physical Fitness Components 1. Body Composition is the amount of lean versus fat body tissue. 2. Flexibility refers to the joints ability to move through their full range of motion. 3. Cardiorespiratory Capacity is the ability of the heart, lungs, and circulatory system to deliver fuel and oxygen to the body tissues. 4. Muscular Strength is the amount of force a muscle can exert with a single maximum effort

4. Copyright 1989-2003, The Hardiness Institute, Inc.4 How to Customize a Physical Activity Program that Satisfies your Exercise Objectives Type and Amount of Exercise  Principle of Progression: the amount of physical activity must exceed the current level of activity Frequency Intensity Duration  Principle of Specificity: your particular fitness goal determines the specifics of your physical activity program  Principle of Reversal: in order to maintain exercise benefits, exercise must be consistent in frequency, intensity, and duration

5. Copyright 1989-2003, The Hardiness Institute, Inc.5 Make Exercise A Part of Your Lifestyle Train the way you want your body to change Train regularly Be patient Warm up before, and cool downwards afterward Choose activities that support your fitness goals Listen to your body, no pain, no gain, does not mean abusing yourself Make physical activity a social event Be Hardy and positive about yourself, and your fitness goals Make exercise a part of your regular daily activities Keep your exercise program in perspective

6. Copyright 1989-2003, The Hardiness Institute, Inc.6 Body Composition: The Two Types of Body Tissue Lean Body Mass is non-fat tissue such as Bone Muscle Organs Connective tissue, and Water Body Fat  Both essential and non-essential fats

7. Copyright 1989-2003, The Hardiness Institute, Inc.7 Body Composition Considerations Morbid Obesity - 100 or more lbs. over recommended body weight for your height, and body structure Obesity- 30 or more lbs. over weight Distribution of fat- Which area(s) of your body are most apt to store fat deposits? Insufficient body fat- Physical, mental, and behavioral manifestations of insufficient body fat Age related body fat- at 30 to 40 years old, body fat increases, as muscles weaken, bones become weaker, and physical activity is reduced Your physical capability to adequately meet your daily performance demands Appearance and Self Image-- Individual preference and cultural standards

8. Copyright 1989-2003, The Hardiness Institute, Inc. 8 Cardiorespiratory Fitness Exercise for Your Heart, Respiratory, and Vascular System

9. Copyright 1989-2003, The Hardiness Institute, Inc.9 Cardiorespiratory Exercise Benefits Improved Cardiovascular Functioning Better Control of Blood fats Improved Metabolism Better Control of Body Weight Improved Mood Decreased Risk of Degenerative Disease

10. Copyright 1989-2003, The Hardiness Institute, Inc.10 How to Test Your Baseline Cardiorespiratory Capacity The 1-Mile Walk The level of oxygen consumption based on the amount of time it takes to complete one mile of walking and the heart rate at the end of that mile. The 3-Minute Step How long it takes the pulse to return to resting rate after three minutes of jogging or stepping in place.

11. Copyright 1989-2003, The Hardiness Institute, Inc.11 Types of Aerobic Activities Walking Jogging Dancing Cycling Swimming Other:______________________

12. Copyright 1989-2003, The Hardiness Institute, Inc.12 Once You Select Your Aerobic Activity Plan the frequency of the activity Determine the intensity of the activity Plan the duration of your exercise sessions Warm up, and Cool down Increase aerobic activity in your everyday activities Plan for your exercise to be regular and rewarding

13. Copyright 1989-2003, The Hardiness Institute, Inc.13 Light Aerobic Activity Program Considerations Purpose--More intensive physical activity, and if necessary, weight reduction Intensity, Duration and Frequency-- 1. Start at a pace that keeps your heart rate below target zone, and then gradually increase 2. Begin with 15-min. sessions (1/2 to 1 mile). Then work up to 30-min. sessions ( 1 1/2 to 2 miles) 3. Begin walking every other day. As your aerobic capacity increases, shift to 2 days walking and 1 day off. Calories Used- Work up to using 90 to 135 calories/per session. At the Beginning--Start at a comfortable pace As You Progress--  Work gradually toward a comfortable 30-min. walk  Walk for longer periods or distances rather than speed

14. Copyright 1989-2003, The Hardiness Institute, Inc.14 Light Aerobic Activity Program Considerations Problems to Avoid Poor Posture Limited Arm Movement Aerobic Injuries Choose Activities that Suit your body Warm up thoroughly Exercise when temperature is comfortable Replenish fluids Don’t let your heart beat get too high!

15. Copyright 1989-2003, The Hardiness Institute, Inc.15 Improving Your Flexibility Benefits of  Good Joint Health  Less Apt to Have Lifestyle Injuries  Enhanced Relaxation--increased blood flow and body awareness Body Elements of Flexibility  Joint Structure  Muscle Elasticity and Length  Nervous System Activity

16. Copyright 1989-2003, The Hardiness Institute, Inc.16 Improving Your Physical Endurance and Strength Benefits of Physical Endurance and Strength  Lifestyle activities become easier  Increased body alignment a buffer against physical injuries  Increases lean body mass, which raises metabolism and depletes stored fat Types of Weight Training that strengthens physical endurance  Isometric  Isotonic  Isokinetic

17. Copyright 1989-2003, The Hardiness Institute, Inc.17 Weight Training Considerations Choice of Equipment Exercises Selected Resistance or Intensity Training Amount of Repetitions and Sets Warm Up and Cool Down Session Frequency Program Design Safety Issues

18. Copyright 1989-2003, The Hardiness Institute, Inc.18 Additional Physical Activity Programs Mild Physical Activity Program This type of program improves lean body composition and cardiorespiratory fitness. Medium Physical Activity Program This type of program prepares you for a jogging program that improves cardiorespiratory endurance, and if desired, weight loss. Vigorous Physical Activity Programs include: Bicycling Jogging Swimming