1. Healthy Citizenship R E S P C T SEVEN CHARACTERISTICS responsibility
effort
self-control
perseverance
exemplary leadership
compassion
teamwork

2. Personal Conditioning
Basics of Conditioning
Personal Conditioning
One person’s plan for physical activity
Personal conditioning programs develop Physical Fitness

3. 5 Components of Physical Fitness
1. Cardio-respiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Muscular Flexibility
5. Body Composition

4. Cardiorespiratory Endurance
~ Is the ability to do activities using large muscle groups for long periods of time
~ is developed by repeated movements that overload the heart and lungs

5. Muscular Endurance
~ is the ability to do the same movement over & over or to hold one position for a long time
~ is developed by lifting light weights a few times or repeating a motion.

6. Basics of Conditioning
MUSCULAR STRENGTH
~ is the maximum effort applied by a muscle or groups of muscles
~ is developed by lifting heavy weights a few times

7. MUSCULAR FLEXIBILITY
~ is the ability to move a limb (arm, leg) through its entire range of motion
~ is developed by stretching slowly and holding at least 15 seconds

8. Basics of Conditioning BODY COMPOSITION
~ the percentage of fat and lean (muscle & bone) tissue
~ having to little or too much body fat can lead to health problems
~ aerobic activities burn fat
~ weight training builds muscle

9. SELF-ASSESSMENT ~ assessment means “test”
~ gives you information about your current physical fitness.
Cardio-respiratory ~ assessed by how long you can exercise at moderate intensity.
Muscular Strength ~ assessed by how much weight you can lift

10. Muscular Flexibility ~ assessed by the range of motion at a joint
SELF - ASSESSMENT
Muscular Endurance ~ assessed by how many times an exercise can be done
Muscular Flexibility ~ assessed by the range of motion at a joint

11. Basics of Conditioning
CONDITIONIG PRINCIPLES
How often I exercise
F =
FREQUENCY ~
How hard I work when exercising
I =
INTENSITY ~
T =
TIME ~
How long I exercise

12. Workout Heart Rate Chart

13. GOAL SETTING ~ Goals should be realistic ~ Goals should be achievable
~ Base goals on your needs and desires
~ Choose an activity you like!

14. GOALS SHORT TERM ~ 1 to 3 weeks LONG TERM ~ 2 to 7 months
WHAT DO YOU DO WHEN YOU REACH A GOAL?
WHAT IF YOU DON’T REACH A GOAL?