1. MSL 101, Lesson 8: Health & Fitness Health & Fitness

2. Slide 2 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Components of Physical Fitness  Cardiovascular Health  Muscular Strength & Endurance  Flexibility  Body composition

3. Slide 3 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Principles of Exercise P – Progression R – Regularity O – Overload V – Variety R – Recovery B – Balance S - Specificity

4. Slide 4 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 FITT

5. Slide 5 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Frequency Number of workouts performed each week Guidelines: cardiovascular 3 to 5 strength 2 to 3 calisthenics workouts 2 to 5 flexibility workouts 3 to 6

6. Slide 6 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Intensity Measurements % Max HR RPE 55 9 very light 65 12 moderate 70 13 somewhat hard 80 15 hard 90 17 very hard 95 19 very, very hard 100 20 maximal Typical Training Zone Max HR = 220 - your age 60% Max HR = Max HR x 0.60 -- 85% Max HR = Max HR x 0.85 THR Zone = 60% to 85% of Max

7. Slide 7 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Type  Variation adds physical and psychological benefits  Wide range of sport specific and cross training options

8. Slide 8 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Time  Duration of total exercise  Interval lengths  Rest periods

9. Slide 9 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Safety First!  Medical status  Injury prevention  Early injury treatment Protect Rest Ice Compression Elevation

10. Slide 10 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Smart Training  Proper progression  Warm-up  Stretching  Mechanics  Healthy Diet

11. Slide 11 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Nutrition and Diet  Ensure optimal health, fitness and physical performance  Maintain military readiness  Achieve peak performance

12. Slide 12 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006

13. Slide 13 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 AVOID!  Alcohol - Causes severe dehydration and decreases performance  Amphetamines - Increases heart rate and blood pressure; may cause dizziness, stomach upset, irritability, insomnia, and death  Tobacco - Increases heart rate and blood pressure, leading to decreased performance; long term health risks

14. Slide 14 of 14 MSL 101, Lesson 8 : Health & Fitness Rev. Apr 2006 Establish Personal Health & Fitness Goals www.MyPyramid.gov www.MyPyramid.gov