4.  The ability to perform regular moderate to rigorous physical activity without great fatigue.  Components include cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition.

5. STRENGTHENS HEART AND LUNGS DECREASES BLOOD PRESSURE STRENGTHENS MUSCLES AND BONES INCREASES ENERGY REDUCES STRESS AND TENSION ENHANCES FEELING OF WELL-BEING IMPROVES APPEARANCE IMPROVES SLEEP HELPS WEIGHT CONTROL AND BODY COMPOSITION IMPROVES COORDINATION PREVENTS INJURY LOWERS CHOLESTEROL REDUCES RISK OF HEART DISEASE AND DIABETES IMPROVES RANGE OF MOTION IMPROVES CONFIDENCE

6.  Improved Cardiorespiratory Fitness  The ability of the heart, lungs, and blood vessels to supply oxygen to muscles during physical activity.  Reduced Risk of Heart Disease  Prevention of High Blood pressure  Improved Cholesterol Levels

8.  Maintaining Bone Mass  Helping to control weight  Improved Health and Life Span  Prevention of Diabetes  Increased Longevity  Increased Immunity to Disease  Improved Mental Health and Stress Management

9.  Aerobic exercise  Any type of exercise that increases heart rate  Keep your heart rate in the Target Heart Rate zone or THR  THR is calorie/fat burning mode!

10.  To receive cardiovascular benefits of exercise you must hit your THR  Target Heart Rate --60%-80% of maximum heart rate --MAX HR: 220-(AGE) --Formulas: MHR x.60 = THR

12.  Possible side effects of going over your maximum heart rate or MHR: --Exhaustion….that means really tired!! --The body stops burning fat --Lactic acid build up =sore muscles!

13.  First step is calculate your maximum heart rate 220-your age (e.g.35) = 186 BPM 220 - ______ = ______ BPM AGE MHR  The second step is to determine your training zone between 60% and 80% of your max (MHR) Mr. D says, “Calculate the following example.”.

14.  For example: 186 X 0.60 = 111 BPM ______ X 0.60 = _______BPM MHR 60% lower-limit of zone  For example: 186 X 0.80 = 149 BPM ______ X 0.80 = _______BPM MHR 80% upper-limit of zone  The example reveals a target heart rate range of ______--_______.

17. The Activity Pyramid

18.  Flexibility  Is the ability to move a joint through its complete range of motion  Stretching elongates the muscles and makes them more flexible  Yoga, Tai chi, and Pilates are three major styles of exercise that include stretching

22.  Muscle Strength  The amount of force that a muscle is capable of exerting  Muscle endurance  A muscle’s ability to exert force repeatedly without fatiguing  Strength - few reps and heavy load -“LIFT MORE” -Maximal Effort -“LIFT MORE” -Maximal Effort  Endurance - many reps and lighter load -“LIFT LONGER” -Sustained Contraction -“LIFT LONGER” -Sustained Contraction

26.  Reduce the occurrence of lower back pain and joint and muscle injuries  Postpone loss of muscle tissue due to inactivity and aging  Prevention of osteoporosis  A disease characterized by low bone mass and deterioration of bone tissue, with increase risk of fracture  Improvement in muscle definition and tone and improvement in appearance  Enhanced self-esteem  Weight loss and maintaining weight loss

27.  Is the amount of lean body tissue (bone, muscle, organs and body fluids) compared with the amount of body fat.  Essential: 3-7 % (M), 13-15 % (F)  Healthy: 12-15 % (M), 18-21 % (F)  How to Measure?  Obesity:  Men: if greater than 25 %  Women if greater than 32 %

28.  Obesity means that you have an unhealthy amount of body fat.  Everyone needs some body fat, but too much fat increases your risk of developing lifestyle diseases.  Defined by BMI -Body Mass Index  BMI is a way of estimating total body fat for most people.

31.  Write down your weight in pounds.  Divide your weight by your height in inches.  Divide the answer from step 2 by your height in inches.  Then multiply the answer from step 3 by 703.  The resulting answer is your BMI.

33.  Weight Loss  “In-shape”  Toned  Ripped  “Buff”  Benchmarks  Events

34.  The human body adjusts to meet increasing demands placed on it; the greater the demand the greater the adjustment made  Particular types and amounts of exercise are most effective in making the body fit.

35.  The body adapts to the particular type and amount of stress placed on it  To develop a particular fitness component, perform exercises specifically designed for that component

37.  A gradual increase in the level of exercise that is manipulated by increasing wither frequency, intensity, or time, or a combination of all three components.  Once the body has become accustomed to a certain weight or intensity level, it is time to increase the demand to shock the muscles again.

41.  Placing increasing amounts of stress on the body causes adaptations that improve fitness  FITT principle for overload:  F requency—How often  I ntensity—How hard  T ime—How long (duration)  T ype—Mode of activity

43.  Fitness improvements are lost when demands on the body are lowered  If you stop exercising, up to 50% of fitness improvements are lost within 2 months  The “Use it or Lose it” principle.  If you don’t use your muscles they will atrophy (shrink!)

46.  Overtraining by doing too much too soon  Overuse injuries result from the effects of day- after-day stresses placed on tendons, muscles, and joints.  Traumatic injuries result from sudden and violent accidents  Usually fractured bones, ruptured tendons and sprained ligaments

47.  Purchase Appropriate Footwear  Running, Tennis, Weight training  Wear Appropriate Equipment  Helmets  Goggles  Avoid dehydration and overheating  Heat cramps  Heat exhaustion  When in cool weather, wear layers to prevent hypothermia

48.  A warm-up may help prevent injuries and sometimes maximize performance.  The warm-up increases the body's internal temperature and the heart rate.  A warm-up should include some running-in-place or slow jogging, stretching, and calisthenics. It should last five to seven minutes

49.  One should cool down properly after each exercise period, regardless of the type of workout.  Gradually slow the heart rate to help prevent pooling of blood in the legs and feet.  Walk and stretch until heart rates return to less than 100 BPM and heavy sweating stops.  This usually happens five to seven minutes after the conditioning session.

50.  RICE  Rest  Ice  Compression  Elevation

51. F = Frequency I = Intensity T = Time T = Type “To gain health benefits in all 5 components of fitness….. ….how often should I work out?” ….how much effort should I put in?” ….how long should my workout be?” …what type of exercises should I do?”

52. muscle strength & endurance cardiovascular endurance flexibility FREQUENCY2 – 3 days per week 5 – 6 days per week 3 or more times/week INTENSITYmoderate weight heart rate in target zone to the point of mild discomfort TIME3-4 sets, 6-15 reps. 20 – 60 minutes 10 – 30 seconds TYPEmajor muscle groups major muscles groups major muscle groups

53. Body composition results largely from physical activity levels in the other 4 components:  Cardiovascular exercise expends calories.  Muscle strength and endurance activities expend calories and build muscle (MUSCLE CELLS BURN CALORIES FASTER THAN FAT CELLS!)  Flexibility exercises allow the body to better tolerate the other exercises.