1. FITNESS

2. What are the benefits of exercise? Write down as many as you can!
Brainstorm:
What are the benefits of exercise? Write down as many as you can!

3. Physical Benefits Muscles become more efficient Muscle definition
Boosts metabolism
Strengthens your heart
Regulates cholesterol
Protects against injury

4. Weight-bearing activity = bone growth
Feel good = look good, look good = feel good
GREATER QUALITY OF LIFE

5. Mental/Emotional Benefits
Endorphins – happy chemicals
Increased oxygen to brain = more alert and energized
Reduce anxiety, stress & depression
Helps “clear your mind”

6. Increases self-confidence
Improve self-image
Motivation to be productive
Helps people feel “in control”
Look good = feel good

7. Social Benefits
Increased self-esteem = more confidence to interact with new people
Meeting new people
Build teamwork & communication skills

8. Fitday 5 Components
Muscular strength
Muscular endurance
Cardiovascular endurance
Flexibility
Body Composition

9. 5 Components of Health-Related Fitness
Muscular Strength
Muscular Endurance

11. Cardiovascular Endurance
Aerobic Activity –
Anaerobic Activity

12. Resting Heart Rate
What is YOUR resting heart rate?
Target Heart Rate

13. First, find Your Max Heart Rate… 220 – age = ___________ Anaerobic Target Heart Rate = ________ x .85 = ___________ Aerobic Target Heart Rate = _________ x .75 = ___________ Weight Loss/Fat Burn Target HR = _______ x .60 =___________ Light Intensity Target HR = ___________ x .50 = ___________ General Target Heart Rate = range between Weight Loss HR and Anaerobic HR ___________ - ___________

14. When working out, how do you decide what
you want your target heart rate to be?

15. Flexibility Body Composition

16. PLANNING YOUR FITNESS PROGRAM

17. Consider your fitness goals
Create a BALANCED routine
Go at your own pace
Build activity into your daily routine

18. Plan to include different activities
Allow time for recovery
Put it on paper

19. No problem! There are Fitness Apps!
No gym membership?
No problem! There are Fitness Apps!
Sworkit * Fitstar
Skyfit *Online workouts
Daily burn (yoga, Zumba)

20. A few more things…
Don’t expect immediate results
Road blocks don’t mean failure
Track improvement & benefits
Find ways to pass the time
Invest in some new workout clothes or shoes
Make a new playlist
Don’t set inflexible daily goals

21. AVOIDING INJURY Warm Up and Cool Down Getting Conditioned
building into something
soreness and fatigue aren’t a bad thing
RESTING helps sore muscles recover
Warm Up and Cool Down
Warm up increases blood flow to muscles
Cool down – don’t just stop moving! - Dizzy, fainting, etc.
Cooling down can help reduce soreness the next day

22. Staying Hydrated maintain blood volume signs of dehydration?
lightheaded, dizzy, muscle cramps/spasms, confusion, sluggishness, fainting, heart palpitations

23. Signs of overtraining Can’t finish a workout properly
Feeling drained after what normally would be a good workout
Gaining weight
Training hard every day of week
Restless at night/can’t sleep
Feeling overly tired and sluggish
Odd aches and pains
Getting sick more often

24. Overtraining
Common misconceptions: “No pain, no gain.” Working out in heavy sweats helps you lose weight faster
Rest days vs. active rest days

25. Overuse Injuries
Repetitive activity stresses same joints/ muscles/bones over and over
Teenager’s bones are still growing, so they’re fragile
Can result in long-term injury or permanent damage
Treatment: physical therapy, rehab, rest
infographic-handout.pdf

26. Using and Wearing the Right Equipment and Clothing
safety equipment specific to sport
concussion prevention
proper footwear
reflective clothing at night
FOAM ROLLERS!!!

27. How Do You Treat A Minor Sports Injury
How Do You Treat A Minor Sports Injury? R – REST (quit while you’re ahead) I – ICE (15-20 minute intervals, using barrier between skin and ice) C – COMPRESSION (wrap, but not too tight) E – ELEVATE (reduce blood flow = reduce swelling)

28. BE PATIENT AND THINK LONG-TERM!

29. Why do people use supplements, drugs, and PEDs?

30. Supplements
most are NOT regulated by FDA, so that means they can make claims without proof
supplements may interact with medications you’re already taking
Examples:
whey protein, DHEA
pre-workout

31. Anabolic Steroids
Synthetic (fake) versions of testosterone, which promotes muscle growth
Dangers:
increased aggressive behavior
high cholesterol
kidney and heart damage
severe acne (body)
can stunt growth in teens

32. Performance Enhancing Drugs (PEDs)
CREATINE
muscles retain more water
it is advised that creatine should be taken under the supervision of a health professional
“ANDRO” & DHEA
body converts into anabolic steroids
increase muscle mass
most steroid precursors are illegal without a prescription. DHEA, however, is still available in over-the-counter preparations

33. “There is no shortcut to any place worth going.”

34. Why is sleep so important
Why is sleep so important? What are the consequences of not getting enough sleep?

35. Stage 1 - Light Sleep The Stages of Sleep first 5 – 10 minutes
heart rate starts to lower
muscles may twitch or jerk
“drifting” in and out of sleep

36. Stage 2 - Onset of Sleep body temperature drops
slower breathing and heart rate
muscle activity decreases
dreams are simple and short (may be as simple as a color or an emotion)

37. Stage 3 - Deep Sleep muscles are relaxed, blood pressure drops
SLOW brain waves take over
if someone woke you up, you’d be disoriented
energy is restored, tissues grow and repair
may begin to dream deeper, have nightmares, sleepwalk/sleeptalk

38. Stage 4 - REM Sleep starts about 90 minutes after you’re asleep
INTENSE dreaming
increased heart rate & breathing, eye-movement
ATONIA – frozen muscles
REM cycles get longer the longer you sleep

40. NAPPING 20 minute “power nap” (sometimes called the stage 2 nap)
- good for alertness and motor learning skills like typing and playing the piano

41. Research shows longer naps help boost memory and enhance creativity.
30 to 60 minutes (slow wave sleep)
- good for decision-making skills, such as memorizing vocabulary or recalling directions

42. 60 to 90 minutes (REM sleep)
- plays a key role in making new connections in the brain and solving creative problems

43. Why Do We Dream?