1. Setting Goals for a Healthy Lifestyle
Lifelong Fitness
Setting Goals for a Healthy Lifestyle

2. Physical Fitness
Physical fitness is the ability to carry out daily tasks easily and have enough energy left to respond to unexpected demands.
Health related fitness
Body composition, muscular strength & endurance, flexibility, and cardio respiratory endurance
Skill related fitness
Agility, reaction time, coordination, speed, balance, and power

3. Benefits to Physical Health
Helps reduce fatigue and muscle stiffness
Boosts the immune system
Delays the onset of osteoporosis
Helps the body heal faster
Increases the functioning of many systems in the body
Helps control weight

4. Benefits to Physical Health
Sedentary lifestyle - a lifestyle that requires little or no movement or exercise
Metabolism - process by which your body gets energy from food
Calories - potential energy value from food and is measured in units of heat
1 pound of fat = 3,500 calories
Excess calories are stored as fat

5. Benefits to Mental and Social Health
Benefits to Mental Health
Reduces stress and muscle tension
Stimulates the creative centers in the brain
Builds self-esteem
Benefits to Social Health
Learn about cooperation and teamwork
Meet new people on a team or at the gym

6. Improving Health Related Fitness
Aerobic Exercise
vigorous activity in which oxygen is taken in for at least 20 minutes at a time
Jogging, aerobic classes, swimming
Anaerobic Exercise
intense bursts of activity in which the muscles work so hard that they produce energy without oxygen
Sprinting, fast break in basketball, football

7. Types of Anaerobic Exercise
Isometrics - uses muscles tension with little or no movement of the body part
Isotonics - combines muscle contractions with repeated movements
Isokenetics - involves resistance through an entire range of motion

8. Planning a Fitness Program
Important Vocabulary
Finding Success
Lifelong fitness: the ability to stay healthy and fit as you age
FITT Formula: frequency, intensity, time, and type of an exercise routine
In order to plan a successful fitness program, you must:
Define your short-term and long-term goals
Start your program
Be realistic!
Monitor your progress
Change as needed

9. Planning a Fitness Program
Cross training - a variety of activities to work different body systems and prevent boredom
Overload - to benefit from exercise you must work the body harder than it is normally worked
Progression - a gradual increase in overload to achieve a higher level of fitness
Specificity - certain exercises and activities to improve particular areas of health-related fitness; activities that are specific to your sport.

10. The FITT Formula FREQUENCY: INTENSITY: TIME: TYPE
Exercise at least 3-5 times a week
Spread out your exercises throughout the week to avoid injury
INTENSITY:
Gradually increase the difficulty over time
TIME:
Limit your time in the beginning to only 10 or 15 minutes a day
Gradually increase over time
TYPE
Make sure to have some variety!

11. The Phases of Exercise Warm-Up Stretch Strength/Endurance Cool-Down
5 – 10
Minutes
Slowly move muscles to be used in workout.
Stretch
Stretch muscles to be used in workout.
Cardio-respiratory
20 – 30
Exercise in target heart rate range.
Strength/Endurance
30 – 45
Exercises such as weightlifting.
Cool-Down
Move muscles that were used in the workout.
Stretch muscles used in the workout.

13. Avoiding Injury
Most common injuries are that occur from exercise are to the muscular and skeletal systems.
Minor Exercise-Related Injuries
Muscle cramps- is a spasm or sudden tightening of a muscle; muscle irritation within the muscle from being tired, overworked or dehydrated.
Strain - muscle is being overworked
Sprain - injury to tissues surrounding a joint; ligaments connect bone to bone; strong, cord-like bands that can be stretched or torn.

14. Avoiding Injury
R.I.C.E procedure is a method for treatment for the injuries above
Rest, Ice, Compression, and Elevation
Major Exercise-Related Injuries
Fractures- any type of break in the bone; two parts of the bone have been separated
Dislocations- when a bone slips from its normal position at a joint.
Tendinitis- when the tendons, bands that connect muscle to bone, are stretched or torn

15. Weather-Related Injuries
Overexertion – an overworking of the body.
Heat cramps - muscles spasms that result from loss of salt and water through perspiration.
Heat exhaustion - overheating resulting in cold, clammy skin and shock symptoms
Heatstroke - the body loses its ability to rid itself of excess heat through perspiration
Frostbite - is a condition that results when the body tissue becomes frozen
Hypothermia - body temperature is dangerously low