1. Wellness
Fitness Awareness

2. SO HOW DO I GET STARTED?
You can reduce the risk of many health problems by including exercise in your daily life. Health professionals recommend that teens incorporate 60 minutes a day of moderate physical activity into their daily lives. This may sound difficult, but it doesn’t have to be. ANY activity that gets you moving counts toward your daily total. It can include walking to the mall for lunch, participating in this class, doing household tasks or extra-curricular activities.

3. “In Motion”
Most recently Saskatchewan has promoted a new program called
It encourages everyone to be active 30 minutes a day 5 times a week. Setting fitness goals can help you get started by providing you with a plan of action. Do you have any fitness goals?

4. Including different types of physical activities in your fitness program can help make it more enjoyable. As your fitness level increases and your interests change, you can alter your program. Other factors that may affect your activity choices may include:
Cost
Where you live (convenience)
Your present level of health
Time
Personal Safety
Likes/Dislikes
Others??

5. Physical Activity Pyramid

6. Overload -working the body harder than it is normally worked.
Because it focuses on YOUR goals and interests, your fitness program is unique. However, all effective fitness programs are based on these THREE principles:
Overload -working the body harder than it is normally worked.
Progression -Gradually increasing the overload. This results in positive results without injuries.
Specificity -You get what you train for! Particular exercises improve specific areas of your body and your health.

7. Ants can lift up to 20 times their own body weight.
Overload Principle
The body will become stronger and function better if increased demands are placed upon it.
Ants can lift up to 20 times their own body weight.

8. Principle of Progression
The workload must be progressively increased for improvement to occur.
TRAIN – DON’T STRAIN!

9. Principle of Specificity
What do you mean, I have low cardiovascular fitness?

10. Taking Your Pulse
Correct
Use Fingers
Incorrect
Do Not Use Thumb

11. The two most common places to find your pulse are diagramed below.
Carotid Pulse
Radial Pulse

12. In our class we will take your resting heart rate BEFORE you do your continuous run on Mondays. This count tells you how many times your heart is beating when you are at rest –sitting in the bleachers, NOT exerting yourself.
As you become fitter, your resting heart rate usually goes DOWN as your heart is becoming fitter and stronger as a result of working hard on cardio days. We usually take a 10 second count and then multiply it by 6 (10 x 6 = one minute).
You can follow this same procedure at the end of your run and the number would represent your target or training heart rate. This ensures that you are in fact receiving positive health benefits from your workout.
See the chart in the gym on the girl’s side by the orange mats to ensure you are in the correct zone.

13. F requency I ntensity T ime/duration T ype
A warm-up should always be a part of your fitness routine, as it prepares the muscles for work. Equally important is the cool-down, as it prepares the muscles to return to a resting state. To be effective, your workout should follow the F. I. T. T. FORMULA:
F requency
how often you do the activity each week
I ntensity
how hard you work at the activity per session
T ime/duration
how much time you devote to a session
T ype
which activities you select

14. Frequency: Intensity: Time: Type:
Workout 3-5 times a week with only one or two days between sessions. Frequency of your workout often depends on your goals and the type of activity you do. To maintain your fitness level, you need to train at least THREE times per week.
Intensity:
Get your heart rate into the appropriate training zone. Doing too much too soon is harmful and can cause chronically sore muscles.
Time:
Slowly build up the amount of time you spend doing aerobic activity. However the goal is to work within your target heart range for minutes.
Type:
To get maximum health benefits devote 75-80% of your workout time to aerobic activity and 20-25% to anaerobic activity.

15. Ex. Running, swimming, dancing, biking Anaerobic Exercise:
You can choose from many different physical activities and exercises to improve your fitness level. But most fall into one of two categories:
Aerobic Exercise:
Any activity that uses large muscle groups, is rhythmic in nature and needs a steady supply of oxygen. Aerobic activities are longer, low intensity activities.
Ex. Running, swimming, dancing, biking
Anaerobic Exercise:
Intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. The activity is performed at a pace which uses oxygen faster than the body can replace it.
Ex. 100m sprint, lifting weights

16. Elements of Fitness To have total fitness you need to take into account the FIVE areas of health – related fitness. These are the areas that affect your overall health and well-being.
Cardiorespiratory Endurance
The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity.
Muscular Strength
The amount of force a muscle can exert.

17. Muscular Endurance The ability of the muscles to perform physical tasks over a period of time without becoming fatiqued.
Flexibility
The ability to move a body part through a full range of motion.
Body Composition
The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons.