2.  1. Exercise improves your mood.

3.  2. Exercise combats diseases.

4.  3. Exercise helps you manage your weight (body fat %)

5.  4. Exercise strengthens your heart and lungs.

6.  5. Exercise promotes better sleep.

7.  6. Exercise can be fun!

9.  Physical fitness is to the human body what fine tuning is to an car engine. It enables us to perform up to our potential.  Fitness can be described as a condition that helps us look, feel and do our best in our everyday lives.  More specifically, it is the ability of the heart and lungs, blood vessels, and the muscles, to perform at their optimal efficiency.

10. 1.CARDIO-RESPITORY ENDURANCE (AEROBIC) The efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from muscles and cells.

11. For Aerobic Endurance F: 3-5 times per week I: 60-80% of maximum heart rate (target HR zone) T: 20-60 minutes T: any aerobic activity that keeps HR within zone (running, swimming, basketball, aerobics, frisbee)

13.  220 – Your age = Approximate Maximum Heart Rate  Max HR X.60 = Lower end of target zone  Max HR X.80 = Upper end of target zone

14. 2.MUSCULAR STRENGTH The ability of a muscle to exert force for a brief period of time.

15. For Muscular Strength F: 2-4 times per week I: 85% - 100% of 1 rep max T: 20-60 minutes T: heavier weights with fewer repetitions (weight lifting)

16. 3. MUSCULAR ENDURANCE The ability of a muscle or a group of muscles to sustain repeated contractions or continue force against a fixed object.

17. For Muscular Endurance F: 2-4 times per week I: 65%- 80% of 1 rep max T: 20-60 minutes T: lighter weight with more repetitions (resistance training, yoga, pilates)

19. 4. FLEXIBILITY The ability to move joints and use muscles though their full range of motion.

20. For Flexibility F: DAILY stretching I: stretch and hold muscle beyond its normal length at a comfortable stretch T: hold for 10-30 seconds T: stretches that allow the body to move through the full range of motion

21. 5. BODY COMPOSITION The amount of body fat a person has in comparison to their total body mass.  Ideal Body Fat Percentages are 14% - 21% for Males 18% - 25% for females

22. Adherence to certain basic exercise principles is important for developing an effective program. The principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger. These basic principles of exercise must be followed:

23. To achieve a training effect, one should strive to exercise each of the first four fitness components at least three times a week.  Infrequent exercise can do more harm than good.  Regularity is also important in resting, sleeping, and following a good diet.

24. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve a level of fitness.

25. To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

26. Providing a variety of activates reduces boredom and increase motivation and progress.

27. Training must be geared toward specific goals. For example, track athletes become better runners if their training emphasize running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program.

28. A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/ muscle group(s) to help permit recovery. Another way to allow recovery is to alternate muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

29. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.