1. Benefits of Fitness (1 minute to list) 60% of Americans don’t exercise regularly 25% do not at all Sedentary: physically inactive Perform physical activity Meet routine demands with reserve energy Withstand stress A “fit” person benefits in all areas of life

2. Components of Fitness Cardiovascular Endurance: heart & lungs Flexibility: joints Muscle strength: muscle Muscle endurance: muscle Body Composition: proportion of fat, muscle, bone, etc.

3. Frequency: do the activity more often Intensity: do activity more strenuously Duration: do it for longer periods of time Progress slowly Warm up and Cool down

4. Aerobic: Cardiovascular training - It demands oxygen Anerobic: Activities that are short - Less oxygen needed Pusle rate: slower is better Target Heart Rate: one that is ideal for training 3-4 times per week for 30-40 minutes

5. Calculate Heart Rates Maximum heart rate: 220 – age = 220 – 40 = 180 Target heart rate: answer x 75% = 180 x.75 = 135 “Interval Training” Raising and lower speed or intensity Example: 100 meter sprint, 400 meter jog Do this for 5 intervals

6. Flexibility: joint health Elasticity of muscles and connective tissue 30 sec. – 1 min. is ideal length for stretch Muscle Strength/Endurance Resistance: Weights and Calisthenics Reps and Sets Example: 3 x 10 Bench Press: Lift weight 10 times, rest 1 minute, Repeat 3 times

7. Preventing Sports Injuries Build slowly Use proper equipment Be consistent, not occasional Read your body for pain Avoid dehydration