1. PHYSICAL BENEFITS OF EXERCISE INCREASES: MUSCLE STRENGTH & ENDURANCE EFFICENCY OF HEART & LUNGS PHYSICAL STAMINA BONE STRENGTH FLEXIBILITY RESISTANCE TO BONE & MUSCLE INJURY RESISTANCE TO DISEASE REDUCES: BLOOD PRESSURE RISK OF CARDIOVASCULAR DISEASE EXCESS BODY FAT HELPS: MAINTAIN DESIRED BODY WEIGHT CONTROL APPETITE DIGESTION & PREVENT CONSTIPATION

2. PSYCHOLOGICAL AND SOCIAL BENEFITS OF EXERCISE IMPROVES: MENTAL ALERTNESS QUALITY OF SLEEP RELAXATION ABILITY TO CONCENTRATE RESISTANCE TO MENTAL FATIGUE SELF IMAGE INCREASES: SOCIAL INTERACTIONS SELF CONFIDENCE INVOLVEMENT IN SOCIAL ACTIVITIES HELPS: RELIEVE STRESS CONTROL ANXIETY & DEPRESSION

3. FIVE BASIC COMPONENTS OF FITNESS Cardiovascular Endurance: how well the heart and lungs function. Muscular Strength: how much can be lifted at one time. Muscular Endurance: how long something can be lifted. Flexibility: range of motion in the joints. Body Composition: ratio of muscle, tissue, bone and fat in the body.

4. TYPES OF EXERCISE AEROBIC -nonstop, repetitive, strenuous physical activity that increases the breathing and heart rate. Examples: running, swimming, biking ANAEROBIC -intense physical activity during which muscles use up more oxygen than the blood can supply. Examples: weight training, sprints, push ups

6. STAGES OF A WORKOUT WARM-UP prior to each weight training session with a general warm-up. WORKOUT perform the exercises/activities for at least 30 minutes. Aerobic and anaerobic exercises. COOL DOWN after the workout, relaxing for 5 to 10 minutes, lowering your heart rate.

7. THE FITT PRINCIPLE  FREQUENCY= days per week  INTENSITY= keeping target heart rate  TIME= length of the workout  TYPE= type of exercise being performed

8. TARGET HEART RATE 220-AGE =MHR MHR X.60=( LOW END OF TARGET HEART RATE RANGE ) MHR X.80=( HIGH END OF TARGET HEART RATE RANGE ) EXAMPLE: 220-20=200 200 X.60=120 200 X.80=160

9. METABOLISM METABOLISM: THE AMOUNT OF ENERGY (CALORIES) YOUR BODY BURNS TO MAINTAIN ITSELF. Calories are burned no matter what you are doing even sleeping. Many things can effect your metabolism: Exercise Genetics Age Weight Gender EXERCISE OVER “DIET”

10. FITNESS COMPONENTS BODY COMPOSITION: Research shows muscle is less dense than fat. One pound of muscle occupies about 22% less space. MUSCULAR STRENGTH : Muscles develop from training and exercise. Extra protein does not assist in muscle development. Protein is needed to help build muscle so a nutritious, well-balanced diet that includes 6-7 ounces of protein and 2-3 servings of diary. MUSCULAR ENDURANCE: Toning and shaping can help muscular endurance. Strength training does not mean “bulky appearance.” Genetics factors determine the amount of muscle bulk. FLEXIBILTY: Stretching before and after workouts is important in reducing the risk of injury. Warm-up and cool down for 5 -10 minutes. CARDIOVASCULAR ENDURANCE: Aerobic training will improve the cardiovascular system. Working out at least 3 times a week can achieve a higher fitness level.

12. Cooper’s 1.5 Mile Run and 20 Minute Steady-State Jog Test Wk. #12 mins./1 min. 2/1-2/1-2/1-2/12/1-2/1-2/1-2/1-2/1-2/1-23/1-2/1-2/1-2/1-2/1-2/1 Wk. #23 mins./1min. 3/1-3/1-3/1-3/12/1-2/1-2/1-2/1-2/1-2/1-23/1-2/1-2/1-2/1-2/1-2/1 Wk. #37 mins./1 min. 6 mins./2 mins. OR 11 mins. steady jog or run 8 mins./1 min. 5 mins./2 mins. OR 11 mins. steady jog or run 8 mins./1 min. 5 mins./2 mins. OR 11 mins. steady jog or run Wk #49 mins./1 min. OR 13 mins. steady jog or run 10 mins./1 min. 4 mins./1 min. 3 mins/1 min. OR 15 mins. steady jog or run 10 mins/1 min. 8mins./1 min. OR 16 mins. steady jog or run WK #5Perform the test and evaluate yourself 12 mins./1 min. 7 mins./1 min. OR 15 mins. steady jog or run 13 mins./1 min. 7mins./1 min. OR 15 mins. steady jog or run Cooper’s 1.5 Mile Run EVALUATE YOURSELF: M-1.5 Miles in 10:48-9:41 F-1.5 Miles in 14:30-12:30 Good-to-better rating 20 Minute Steady-State Jog TestEVALUATE YOURSELF: M-Jogging 1.8-2 miles F-Jogging 1.6-1.8 miles (in 20 minutes)