1. Physical Wellness, Part I  Describe the importance of exercise  Describe motivation  Describe the importance of wearing a seat belt  Describe the importance of sleep

2. Exercise and fitness:  Describe the benefits of regular exercise.  Explain the components of aerobic exercise.  Summarize ways to prevent common injuries Discuss factors that contribute To excessive exercise.

3. Benefits:  See handout

4. Aerobic Exercise:  Maximum use of oxygen during exercise:swimming, cross-country skiing, running.  There are 3 components: frequency, intensity, and duration.  Frequency: at least 3 times per week.  Intensity: target heart rate=220-age =_______

5. Duration:  At least 20-30 minutes  The more you exercise the better your body utilizes oxygen  Beginners need to start slow, pick an activity that you like, set reasonable expectations, allow sufficient time to reach fitness goals.

6. Why are flexibility and stretching exercises important?  Decreases joint pain, deterioration and injuries.  Stretching improves range of motion which enhances efficiency, extent(range and magnitude) of movement and posture.  Types of stretching: static-slow gradual stretching of muscles and their tendons, then holding them (yoga, tai-chi)

7. Second type of stretching:  Proprioceptive neuromuscular facilitation (PNF) is a technique that uses various patterens of movement such as contraction of a muscle followed by a stretch.  Third type of stretching is: ballistic, bouncing motions where the muscle is rapidly stretched, sometimes this can tear muscle fibers so this type of stretching is longer recommended

8. Yoga, we will talk about later  Tai Chi, ancient chinese form of exercise that like yoga combines stretching, balance, coordination and meditation.  It is used to increase range-of-motion while reducing muscle tension.  Based on Chi Kung, a Taoist philosophy dedicated to spiritual growth and good health, developed 1000 AD by monks.

9. Principles of Strength development:  Tension – is created by weight.  Overload- to do more than the muscle is use to. To become stronger one must regularly increase the load or tension. As the muscles respond they become stronger and larger.  Specificity-of-training – only muscle groups that are used become stronger, possibly leading to injury unless balance is achieved in exercising.

10. Over exercising:  For females that want to be thin and it is a kind of bulemia.  Men can also suffer in highly competitive sports that value perfectionism.  Some warning signs: fatigue, sore throat, frequent injuries, abdominal pain, constipation, depression, inability to concentrate, preoccupation with food and weight, increasing self criticism.

11. How many people do not have a regular exercise program?.

12. Clearing negative energy and stress:  Look at page 41 in the textbook