1. H EALTH P T 5 – F ITNESS AND E XERCISE Dr. Solis

2. H EALTH, F ITNESS, AND E XERCISE “If you do not take time for your health today, you will have to take time for sickness tomorrow” Consider this… You should not exceed 48 grams of fat per day. There are about 40 grams of fat in one Big Mac. How many grams are in your favorite foods? People in the past were rarely obese. Why? Because there were no cars and no television. To get around people walked or worked jobs without the use of machinery. Today people work in offices, use the computer, watch tv and drive. All the while, we consume 30% of our calories from fat!

3. W HAT IS FITNESS ? Fitness is more than being without sickness. Fitness is : the ability of the whole body to work together to the highest possible level Cardiovascular fitness Muscular strength Flexibility Fat-versus-lean relationship Until you really know the condition of your physical body you will be ignorant concerning your health and kid yourself that you are fit when you are not.

4. C ARDIOVASCULAR FITNESS The most important measurement of fitness is the fitness of your heart. Your heart is a muscle that never gets rest The most vital organ in your body With each beat, blood is pumped to the rest of your body Your heart requires a constant supply of oxygen; therefore, your heart and lungs work together

5. C ARDIOVASCULAR F ITNESS When you exercise, your muscles actually change in their physical composition and the heart is no exception. Exercise increases your heart’s ability to pump blood and keep you alive!

6. C ARDIOVASCULAR H EALTH Did you know that Your posture Your gender Your age Your emotions And environmental factors ALL affect your heart rate?

7. C ARDIOVASCULAR H EALTH As your level of fitness increases, your resting pulse rate and the rate at which your heart beats during exercise will decrease. These are signs that your heart is improving in its performance. It means your heart is pumping more blood with every beat! ( cardiac volume and stroke output)

8. C ARDIOVASCULAR H EALTH By controlling your blood pressure, you will be able to resist the number one killer in America: a heart attack.

9. M USCULAR S TRENGTH Fact: You will burn more calories at rest if you increase your muscular strength! What are muscles? Muscles are groups of fibrous tissue. You have two kinds: Slow twitch Fast twitch Some people have more or less of each kind…

10. M USCULAR S TRENGTH Persons who have mostly slow twitch muscle fibers seem better suited for endurance exercise Persons with fast twitch fibers are better suited for fast bursts of movement or sprinting.

11. M USCULAR S TRENGTH Muscle burns more calories than fat – so the more muscle you have the more calories you burn!

12. F LEXIBILITY The importance of flexibility is often over looked! Some people seem naturally flexible, while others have to work at it. Flexibility takes consistent effort, but it is well worth it! Flexibility keeps you agile, keeps you from severe injury, and reduces stress!

13. F AT VS. L EAN B ODY W EIGHT

15. F AT VS L EAN The relationship to your fat vs lean body weight is vital to your fitness level. Muscle weighs more than fat, so an obese individual carrying 35% body fat might weight less than a fit person with 25% body fat. Do not let the scale get you down. With change in diet and exercise you can decrease your body fat and increase your muscular fitness.