1. Fitness and Exercise
© Lisa Michalek

2. Physical Fitness
The ability to perform regular moderate to rigorous physical activity without great fatigue.
Components include cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition.

3. Benefits to Regular Activity
Improved Cardiorespiratory Fitness
The ability of the heart, lungs, and blood vessels to supply oxygen to muscles during physical activity.
Reduced Risk of Heart Disease
Prevention of High Blood pressure
Improved Cholesterol Levels

4. Benefits to Regular Activity
Maintaining Bone Mass
Helping to control weight
Improved Health and Life Span
Prevention of Diabetes
Increased Longevity
Increased Immunity to Disease
Improved Mental Health and Stress Management

6. Improving Cardiorespiratory Fitness
Aerobic Exercise
Any type of exercise that increases heart rate
Total Body Activities are the most beneficial
Swimming
Cross-country skiing
Rowing

7. The Activity Pyramid

8. Flexibility and Strength
The range of motion or amount of movement possible at a particular joint
Reduces the incidence and severity of lower back problems and muscle or tendon injuries that can occur during sports or everyday physical activities
Yoga, Tai chi, and Pilates are three major styles of exercise that include stretching

9. Muscular Strength and Endurance
Muscle Strength
The amount of force that a muscle is capable of exerting
Muscle endurance
A muscle’s ability to exert force repeatedly without fatiguing
Resistance exercise program
A regular program of exercises designed to improve muscular strength and endurance in the major muscle groups

10. Strength Training Benefits
Reduce the occurrence of lower back pain and joint and muscle injuries
Postpone loss of muscle tissue due to inactivity and aging
Prevention of osteoporosis
A disease characterized by low bone mass and deterioration of bone tissue, with increase risk of fracture
Improvement in muscle definition and tone and improvement in appearance
Enhanced self-esteem
Weight loss and maintaining weight loss

11. Fitness Injuries Overtraining by doing too much too soon
Overuse injuries result from the effects of day-after-day stresses placed on tendons, muscles, and joints.
Traumatic injuries result from sudden and violent accidents
Usually fractured bones, ruptured tendons and sprained ligaments

12. Preventing Injuries Purchase Appropriate Footwear
Running, Tennis, Weight training
Wear Appropriate Equipment
Helmets
Goggles
Avoid dehydration and overheating
Heat cramps
Heat exhaustion
When in cool weather, wear layers to prevent hypothermia

13. Treating Fitness-Related Injuries
RICE
Rest
Ice
Compression
Elevation