2.  Identifying a specific fitness goal is a good way to get motivated to get in shape.  Also consider personal needs, such as your current level of fitness and resources available

3.  Design exercise program that benefits the area of focus you wish to strengthen  Cardio  Upper Strength  Lower Strength

4.  Factors that affect activity chooses  Cost  Where you live  Your schedule  Your fitness level  Your overall health  Personal Safety

5.  Choose different types of activity to meet specific fitness goal.  Exercise plan include activities such as walking or biking to school, or playing a pickup basketball or soccer game with friends, as well as competitive sports.  Sedentary activities, or those activities that do not require physical activity, should be limited to a small part of your day

6.  Moderate-Intensity Physical Activities  Ex include walking, climbing stairs, household chores or yard work  Count toward your daily dose of physical activity  Aerobic Activities  Raise your heart rate  Ex include cycling, brisk walking, running, dancing, in-line skating, cross country skiing and most team sports  Aim for at least three 20 minute sessions each week of vigorous aerobic activity

7.  Strength Training  Develops muscle tone  Ex include rowing, cross-country skiing, pull-ups and push ups for arms  Ex include cycling, running and skating for legs  Abdominal muscles can be toned by rowing cycling and doing abdominal crunches  Aim for two to three sessions each week for at least twenty minutes  One day off in between sessions  Flexibility Exercises  Include stretching for 10-12 minutes a day. E  Examples include gymnastics, martial arts, ballet, Pilates, yoga or stretching

8.  Specificity  Choosing the right types of activities to improve a given element of fitness  Ex, strength training activities will build muscular strength  Overload  Exercising at a level that’s beyond your regular daily activities  Increasing demands on your body will make it adapt and grow stronger

9.  Progression  Gradually increasing the demands on you body  Try working a little harder or longer during each session and more often during the week  Regularity  Working out on a regular basis  Need at least three balanced workouts a week to maintain your fitness level  Include different activities to get the recommended hour of physical activity each day

10.  Warm-Up  Workout  Cool-Down

11.  Gentle cardiovascular activity that prepares the muscles for work  Increases blood flow, delivering needed oxygen and fuel to your muscles  Gradually increases your pulse rate and body temperature  After warming up, take a few minutes to stretch  Stretching can prepare muscles for activity and increase flexibility

12.  The part of an exercise session when you are exercising at your highest peak.  Use the F.I.T.T formula when planning workouts  F=Frequency of workouts  I=Intensity of workouts  T=Type of Activity  T=Time (duration) of workouts

13.  Schedule at least three exercise sessions a week  Give your body time to rest between workouts  Include other types of physical activity during the week to get an hour of activity each day

14.  Push yourself hard enough to create overload.  Aerobic activieies,exercise within your target heart range  Strength training, you should feel strain on you muscles not pain

15.  Vary activities throughout the week to build different elements of fitness  Jog Monday and Wednesday and lift Tuesday and Thursday

16.  To build cardiovascular fitness, keep your heart rate within your target range for at least 20 minutes  Strength training sessions should take 20-30 minutes, while flexibility can be increased in just 10 minutes of stretching

17.  Is the low-level activity that prepares you body to return to a resting state  Allows your heart rate, breathing and body temperature to return to normal gradually  Reduces strain on your hear and helps prevent muscle soreness  Should include five to ten minutes of gentle activity  Good time for stretching

18.  Rewards of sticking to a physical activity program is seeing you level of fitness improve over time  Fitness journal can help you track you progress

19.  What activity might you choose if your fitness goals are to increase cardio respiratory endurance and to strengthen your leg and abdominal muscles? How might increasing your flexibility help you achieve these fitness goals?

20.  Write a short story about a teen who designs and begins a fitness plan. List three fitness goals for this teen. Describe the types of activities the teen has chosen

22.  Screening before beginning a physical activity program can identify diseases and disorders that could make it unsafe to participate in some activities  If you become ill or injured during a physical activity, get help immediately

23.  Use the correct safety equipment  Pay attention to other people, objects and weather  Play or exercise at your skill level and know your limits  Warm up before exercise and cool down  Stay within the areas designated for a given activity  Obey all rules and restrictions  Practice good sportsmanship

24.  Correct equipment can prevent injury  Guidelines  Wear well-fitting athletic shoes that are designed for your activity. Wear socks, comfortable clothing  For cycling, always wear a helmet. Use front and rear reflectors. Wear light colored clothing  Skating, wear helmet, knee and elbow pads, gloves, wrist guards  Contact sports, males wear a cup to protect groin. Non contact sport they should wear athletic supporter. Female players should wear sport bras

25.  Check weather and avoid exercising outside during extreme weather, such as thunderstorms or blizzards

26.  Layer clothing to keep warm  Remove layers as you warm up, or add more clothing if temperature drop Follow these tips for cold weather -warm up and cool down, even in cold weather -drink plenty of fluids. Cold air can lead to dehydration -cover your nose and mouth to prevent breathing cold, dry air. -if you have asthma talk with your doctor before joining

27.  Frostbite  Damage to the skin and tissues caused by extreme cold  Skin becomes pale, hard, and numb  Treating frostbit, go to warm place and thaw the affected area with warm (not hot) water  If frostbite is severe or does not respond seek medical help

28.  Hypothermia  Dangerously low body temperature  Causes drowsiness, weakness and confusion.  Breathing a heart rate slow down, followed by shock and heart failure  Requires emergency medical help  Try to warm the victim until help arrives

29.  Heavy sweating can lead to dehydration, excessive loss of water from the body  Drinking fluids before, during and after physical activity can prevent dehydration  May need to replace sodium, chloride, and potassium  Sports drinks will replace these elements

30.  Overexertion  Over working the body.  Can cause heat exhaustion  Heat exhaustion  Form of physical stress on the body caused by over heating  Symptoms include heavy sweating, cold, clammy skin, dizziness, confusion, or fainting, weak, rapid pulse, cramps, shortness of breath or nausea or vomiting  Recovery: rest in shady are, douse yourself in cold water and fan your skin.

31.  Heatstroke  Dangerous condition in which the body loses its ability to cool itself through perspiration  Can cause sudden death  Call for medical help if you see symptoms

32.  Can lead to:  Windburn  Sunburn  Skin Cancer  Eye Damage

33.  Irritation of the skin. Skins protective oil layer stripped away, leaving it red, dry and sore. Keep skin covered and wear lip balm to reduce risk. Rub lotion on it to reduce pain

34. Burning of the skin’s outer layer. Mild sun burn, skin red and painful. Severe sunburn can cause blistering and swelling. Cool and moisturize the discomfort. Wear protective clothing. Use sunscreen of 15 and reapply often. Avoid exercising outside when the sun’s rays are most intense

35.  Repeated or prolonged sun exposure  Sunscreens provide protection by blocking UVA, or ultraviolet A, rays, which lead to skin cancer

36.  Exposure to ultraviolet (UV) rays. W  Wear sunglasses, a wide-brimmed hat in the summer  UV-absorbing goggles during winter months

37.  Minor Injuries  Blisters Fluid filled bumps Cover blister area, leave blisters intact and let them heal Well-fitting shoes prevent blisters  Muscle Cramps Sudden and sometimes painful contractions of the muscle Occur when muscles are tired, overworked or dehydrated Stretching muscle can relieve cramps  Strains Over stretching and tearing a muscle Warm up before exercise to reduce risk Symptoms are pain, swelling and difficulty moving affect muscle Use P.R.I.C.E procedure to treat strain

38.  P=protect affected are with bandage or sling to prevent further injury  R=rest the muscle or joint. Keep pressure off injured are  I=ice the affected are for 10-15 minutes, three times a day. Do not apply ice directly to skin  C=compress the affected are to reduce swelling. Ace bandage makes a good compress. Not so tightly to reduce circulation  E=elevate the injured area to keep swelling down. Raise above the level of heart

39.  Fractures  Broken bones, cause severe pain, swelling, bruising, or bleeding  Do not move victim, seek medical help  Dislocation  Bone pops out of its normal position in joint  Joint will be painful and may appear misshapen  Call for help immediately  Concussion  Injury to the brain can result in a severe headache, unconsciousness, or memory loss  Severe concussion can cause memory loss  Signs of brain damage include vomiting, confusion, seizures or weakness on one side of body.  Seek medical help if signs appear

40.  Design a poster that illustrates the risks of sun and wind exposure  Include strategies for protecting yourself from these risk

41.  Write a script for a one-minute public service announcement summarizing the importance of using the correct sports equipment  Your announcement should briefly describe the risks of injury

42.  Suppose you are playing Frisbee with some friends and one of them falls and injures his ankle. How do you deal with the injury?