2. ~ Heart and lungs are stronger ~ Cholesterol level is kept within a healthy range ~ Good ratio of muscle mass to fat mass is maintained. ~ Metabolic rate is increased. ~ More calories are burned because of an increase in muscle mass. 1.What are some of the benefits of being physically fit?

3. ~ Regular exercise has positive effects on feelings of depression and anxiety. ~Can reduce your stress level and help you sleep better. ~ Endorphines are released which give you a feeling of wellness and happiness. 2. How can being physically fit help you mentally?

4. ~ Being physically fit helps increase self esteem ~ Higher self-esteem usually results in people being more social. ~ Working out or playing a sport gives you an opportunity to interact with others you normally wouldn’t. 3. How can being physically fit help you socially?

5. Physical fitness is classified into 5 components. List and describe each. amount of force that a muscle can apply in a given contraction. the ability of the muscle to keep working over a period of time.

6. the 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. the ability of the joints to move through their full range of motion. refers to the ratio of lean body tissue (muscle to bone) to body-fat tissue.

7. 5.Why is a lifetime of physical activity so important? By beginning good habits in your early years and making a commitment to lifelong activity, you can delay or even prevent some of the chronic diseases associated with growing older.

8. 6. What steps can you take when designing a fitness program for yourself? Determine your resting heart rate Calculate your target Heart Rate Zone. Assess your fitness Set your fitness goals Keep track of your progress

9. 7. What does getting FITT mean? = FREQUENCY = INTENSITY = TIME = TYPE

10. a. get conditioned b. warm up and cool down c. stretch d. avoid dehydration e. avoid overeating f. avoid overuse injuries g. choose the correct equipment and clothing 8. What can you do to avoid sport related injuries?

11. 9. How much sleep do teens need a night? Why do they need more then their parents? Teens need about 9 hours a night. They need more than parents or younger children because their body’s internal system (circadian rhythm) is off during puberty. The Circadian rhythm regulates your sleeping and waking patterns. During puberty the rhythm is delayed so teens want to go to bed later and wake up later.

12. The 2nd stage of sleep is called REM in which dreams occur. 10.What are the 2 stages of sleep called? Which cycle of sleep do dreams occur? The 1st stage of sleep is called NREM in which the body recovers from the stress of the day’s activities.