2. Fabio Pawlus 9 th Grade PE

3. Fit Fitness Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity" (USDHHS, 1996).

4. Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

5. Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity.

6. To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

7. Walking Jogging Swimming Bicycling Weightlifting Dancing Any activity that will elevate your heart rate!

8. Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance.

9. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity.

10. Weightlifting Calisthenics Isometrics Plyometrics TRX Any activity that will apply a force of resistance!

11. Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time.

12. Many cardiovascular endurance exercises will also benefit muscular endurance. However, please note that: Muscular endurance relates to your muscular system whereas cardiovascular endurance relates to your circulatory and respiratory systems.

13. Any everyday activity will increase muscular endurance as long as they challenge your muscles for a longevity of time. Length of time > Resistance/Intensity

14. Flexibility is the degree to which an individual muscle will lengthen, or the range of motion around a joint.

15. Good flexibility in the joints can help prevent injuries through all stages of life.

16. Stretching Pilates Tai Chi Yoga Martial Arts

17. Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones etc.).

18. Those with optimal body composition are typically healthier, move more easily and efficiently, and in general, feel better than those with less-than-ideal body composition. Achieving a more optimal body composition goes a long way toward improving your quality of life and overall wellness.

19. Any and every activity that will get you moving, and elevate your heart rate is absolutely beneficial. Stay active! And: Eat healthy!

20. Staying active is great, but it’s only half the battle!

21. If you neglect healthy eating habits you not only face a possible future of being overweight or obese, you also run the risk of depression, heart disease, diabetes, cancer, bowel complications and much more. Choose wisely, and you will soon find that feeding your body well translates into a longer, healthier, more enjoyable life.

22. Healthy eating starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt, and sugar.

23. Pay attention to total number of calories consumed. Monitor food intake. Opt for smaller portions. Cut out the sugary drinks. Eat a nutrient dense breakfast. Limit the screen time.

24. Aim for balance. Most days, eat from each food group: grains, protein foods, vegetable and fruit, and dairy. Listen to your body. Eat when you're hungry. Stop when you feel satisfied.

25. Look for variety. Be adventurous. Choose different foods in each food group. For example, don't reach for an apple every time you choose a fruit. Eating a variety of foods each day will help you get all the nutrients you need.

26. Practice moderation. Don't have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay.

27. Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life. Diets are temporary. A nutrition lifestyle change is permanent. Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with physical activity, you are more likely to reach, and/or maintain a healthy weight.

28. Don't try to change everything at once. Set an easy goal you can reach, like having a salad and a piece of fruit each day. Make a long-term goal too, such as having one vegetarian dinner a week. Be creative: There are plenty of healthy meals that you will surprisingly love. Experiment, and have fun with it.

29. Having support from others can be a huge help. The more support you have, the easier it will be to make changes. Ask family and friends to practice healthy eating with you. Have them help you make meals, and share healthy, delicious recipes and cooking tips. You can do it!

30. MyPlate is part of a larger communication initiative based on 2010 Dietary Guidelines for Americans to help consumers make better food choices. MyPlate is designed to remind Americans to eat healthfully; it is not intended to change consumer behavior alone.

31. MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting. MyPlate Click me!

32. Fitnessgram is a fitness assessment and reporting program for youth.

33. The assessment includes a variety of health- related physical fitness tests that assess aerobic capacity; muscular strength, muscular endurance, and flexibility; and body composition. Scores from these assessments are compared to Healthy Fitness Zone standards to determine students' overall physical fitness and suggest areas for improvement when appropriate.

34. You will be assessed It’s a great way to see, which areas you excel and also, which areas you need improvement. Knowing your strengths and weaknesses will only help shape a happier, and healthier you!

35. “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” ~John F. Kennedy “Those who think they have no time for exercise will sooner or later have to find time for illness.” ~Edward Stanley “Take care of your body. It’s the only place you have to live.” ~Jim Rohn

36. http://www.medicalnewstoday.com/releases/7181.php http://www.functional-fitness-facts.com/5-components-of- physical-fitness.html http://www.fitnessgram.net/home/ http://www.lifescript.com/diet- fitness/articles/archive/diet/eat- well/the_importance_of_healthy_eating_habits.aspx http://www.healthyadvice.com/nutrition-eating/healthy- eating-overview http://www.choosemyplate.gov/