2. Weight management The average teen should aim to exercise at LEAST 30- 60 minutes a day Goal: Increase heart rate Exercises that are effective: Walking Jogging Anything that involves movement (sports, dance, swimming, weight lifting, etc) GET YOUR HEART RATE UP!

3. Physical Fitness Ability of your body to carry out daily physical activities WITHOUT getting out of breath, sore, or overly tired. vs.

4. Cardiorespiratory Endurance Ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active. How to increase? Walk, jog, dance, swim, ride bike, etc.

5. Muscular Strength Amount of force that a muscle can apply in a given contraction. How to increase? Weight training, push ups, lunges, etc.

6. Muscular Endurance Ability of the muscles to keep working over a period of time. How to increase? Weight training, cross-country, gymnastics, etc.

7. Flexibility Ability of the joints to move through their full range of motion. How to increase? Dance, Yoga, Stretching

8. Body Composition Ratio of lean body tissue (muscle and bone) to body- fat tissue.

9. Easy Ways to get Exercise Break it apart- When you’re studying, take a 10 minute break every hour In that 10 minute time Stretch Jumping jacks or push ups Go for a quick jog around your street Use resistance bands or weights Dance around your room to your favorite music Go for a walk Yoga

10. Follow the FITT formula! F- Frequency I- Intensity T- Time T- Type Exercise at least 3-5 days a week, at medium-maximum intensity, for at least 30-60 minutes doing activity you LIKE to do!!

11. Target Heart Rate Your maximum heart rate (MHR) is the maximum number of times your heart should beat in a minute while doing any physical activity. To calculate your MHR, subtract your age from 220. Chapter

12. Target Heart Rate Zone, cont. Your target heart rate zone is the range of heart rates in which you gain the most cardiorespiratory health benefits. To calculate your target heart rate zone, multiply your MHR by 60 percent (0.6) and 85 percent (0.85). These are the lower and upper limits of the range.