Deanna Cromer Grade Level 10th

Total Fitness Five components of Total Fitness  Cardiovascular fitness  Muscular Strength  Muscular Endurance  Body Composition  Flexibility

Physical Benefits  Strengthens heart  Boost HDL (good) cholesterol  Aids circulatory system  Lower blood pressure  Lower blood fats

Mental Health Benefits  Relieve stress and anxiety  Improve sleep patterns  Renew your energy

Extra Benefits  Strenthen muscles  Increase flexibility  Build stronger bones

 #1 killer of men and women  Death from CVD every 33 seconds  1/6 of deaths under age 65

CVD kills ½ million women a year 1 in 2 deaths from CVD Risk of stroke increases after menopause

 High blood pressure  Physical inactivity  Overweight  Diabetes

 25% Americans report no leisure activity  22% report physical activity 5 X’s a week  60% Americans don’t achieve recommended activity  Men > active than women  Young adults > active than older adults American Heart Association Says….

 Strolling 1 mile per hour  Cycling on level surface 5mph  gardening

 Walking 3-5mph  Cycling 8mph  Tennis (doubles)  Raking leaves

 Jogging 5mph  Cycling 12mph  basketball

Harder work = More benefits  Higher aerobic capacity  Lower mortality rates  Lower stress hormone levels  Reduce tendency for diabetes  Less tendency for blood clots

No exercise with weight loss = negative effects Burn calories slower Break down muscles Gain weight back quickly

Know when and how to exercise Control obesity problems Understand weight management Feel better about physical appearance

3-5 times a week minutes at a time 65-90% target heart rate Recommended to improve fitness

Components of a Cardiovascular program Warm up Muscular Conditioning Aerobics Cool down

Stretching Low Calisthenics Walking

Calisthenics Weight training Pulley weights

Fast walk Jog/run Bike Swim Vigorous games

Walking Stretching Similar to Warm up

Importance of a cool down  Slows heart rate and metabolism  Prevents blood pooling  Prevents dizziness and fainting  Returns body to homeostatis

 Start slow  Include warm up and cool down  Progress gradually  Schedule regularly  Include variety

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