1. Exercise and Lifelong Fitness

2. Benefits of Physical Activity
Physical activity: any movement that requires your large muscle groups to work
Physical Benefits
Cardiovascular system
Heart becomes stronger
Blood pressure is reduced
Lowers cholesterol level
Weight Maintenance
Regular physical activity increases your BMR
Bone strength
Balance and coordination

3. Benefits of Physical Activity
Psychological Benefits
Continuous exercise causes the brain to release endorphins
Raises self-confidence
Reduces stress levels
Social Benefits
Way to bond with family and friends
Can help build new relationships

4. Fitness Program Continued
FITT Principle
F- Frequency: How often
I- Intensity: How hard you work out
T- Time: How much time you spend exercising
T- Type: The activities you choose

5. FITT Principle for Cardiorespiratory Endurance
F- When starting out do 3-5 sessions per week
I- Development works when heart is working between 40-85% of heart rate reserves
Find maximum heart rate (MHR)= 220-age
Find resting heart rate
Subtract resting heart rate from MHR
Calculate training intensities by multiplying the result by 60% and 85% (this is if you have been exercising)
If you have not been exercising multiply by 40% and 60%
I- Perceived Exertion Chart
Associate your own perception of the task with where you fall on the chart

7. FITT Principle for Cardiorespiratory Endurance Continued
T minutes depending on the intensity level
Does not have to all be done at once
For weight management: 60 minutes of moderate intensity exercise most days of the week
T- Give specific example

8. FITT Principle for Muscle Training
F- 2-3 times per week
Can do more if you only do upper body one day, the lower body the next, etc.
I- high weight and low reps are used to build strength
Low weight and high reps are used to build endurance
T- however long it takes you get in all of your exercises and reps
T- Free weights, machines, body weight, etc.

9. FITT Principle for Flexibility
F- 5-6 times per week
Once degree of flexibility has been attained, it can be maintained with 2-3 sessions per week
I- degree of stretch
Only go to point of mild discomfort
T- each exercise done 4-5 times and held for seconds each
T- stretches specific to your exercises

10. Cardio Strength F: 5 days a week
Monday-Friday at 3:00
I: Have my heart rate stay in the range of beats per minute for the entire workout
T: 45 minutes
T: Jogging outside
Strength
F: 3 days a week
Monday, Wednesday, Friday at 3:00
I: Endurance (light weights, high reps)
T: 8 lifts (alternating upper body lifts and lower body lifts)
3 sets each exercise (15 reps each set)
T: Dumbbell and resistance band training
Flexibility
F: 6 days a week
Monday-Saturday at 3:00
I: Only to point of mild discomfort
T: 6 stretches done 4 times each
Hold each for 20 seconds
T: Quad, hamstring, calf, hip flexor, groin stretches

11. Fitness Program Monitor your progress Start seeing changes in 12 weeks
Feel better, sleep better, and feel more alert
Gain muscle weight or lose weight
Monitoring only your change in weight is a bad idea
Good indicator is drop in resting heart rate
A good heart rate is between 50 to 100 beats per minute for teens

12. Fitness Program Continued
Alter your fitness plan
As your fitness improves, your workouts may become too easy
Your progress will plateau and you may no longer see progress
Can combat this by:
Increasing intensity
Increasing the time of your workout

13. Tips Set aside a regular time for exercise Exercise early in the day
Select activities you enjoy
Combine different activities
Use proper clothing and equipment
Find a friend to exercise with
Set goals and share them with others
Purchase a pedometer and build up to 10,000 steps a day
Don’t become a chronic exerciser: listen to your body
Exercise in different places and facilities
Exercise to music
Keep a regular record of your activities
Conduct periodic assessment
Listen to your body
If a health problem arises, see a physician

14. Phases of Exercise Warm up 5-10 minutes of mild exercise
Should include some of the same motions your planned activity does, but at a slower pace
5-10 minutes of stretching
Know your limits
You should feel tension but not pain
Hold each stretch for about 15 seconds
The workout
When you perform an activity at its peak level

15. Phases of Exercise Continued
Cool down
Period of mild exercise performed after you workout
Should be at least as long as your warm-up
Your body and heart rate should return slowly to their resting states
If you stop abruptly, you could become dizzy
Stretching
Loosens muscles that have tightened during exercise
Can prevent muscle and joint soreness
Spend at least 5 minutes repeating the same stretches you did during warm-up

16. Overtraining
Overtraining- exercising too intensely or for too long without allowing enough time to rest
Signs of overtraining:
Fatigue during exercise or a few hours after workout
Nausea or vomiting during or after exercise
Loss of appetite
Irritability
If any of these are experienced, reduce:
Intensity
Length of workout
Rule of thumb:
Hard day of training should always be followed by a rest day or a day of light activity