1. Physical Fitness and You

2. Physical Benefits of Exercise Improves Cardiovascular Fitness Improves Cardiovascular Fitness Controls Weight Controls Weight Strengthens Muscles Strengthens Muscles Lowers Cholesterol Lowers Cholesterol Lowers Resting Heart Rate Lowers Resting Heart Rate Greater Energy Level Greater Energy Level Improves Flexibility Improves Flexibility Reduces Body Fat Reduces Body Fat Strengthens Bones and Ligaments Strengthens Bones and Ligaments Increases Metabolic Rate Increases Metabolic Rate Improved Lung Capacity Improved Lung Capacity Lowers Blood Pressure Lowers Blood Pressure Decrease Chances of CV Disease Decrease Chances of CV Disease Decrease Risk of Diabetes Decrease Risk of Diabetes Decreases Risk of Obesity Decreases Risk of Obesity Decrease Risk of Cancer Decrease Risk of Cancer Stronger Immune System Stronger Immune System Slows Aging Process Slows Aging Process

3. Components of Fitness Muscular Muscular Endurance Endurance

4. Components of Fitness Cardiovascular Cardiovascular Fitness Fitness

5. Flexibility

6. Cardiovascular Fitness

7. Components of Fitness Muscular MuscularStrength

8. Muscular Strength

9. Components of Fitness Body Composition Body Composition

10. Developing CV Fitness Resting Heart Rate : heart rate while you are at rest Normal : 60-80 BPM Maximum Heart Rate : fastest your heart beats during exercise 220-Age Target Range : range of heart rate needed to be reached to train the heart 220-age x.65/.85 = target range

11. Developing CV Fitness F.I.T.T. Principle to Develop CV Fitness Frequency : minimum 3-4 days/week Frequency : minimum 3-4 days/week Intensity : target range (“In the Zone”) Intensity : target range (“In the Zone”) Time : minimum of 20 minutes Time : minimum of 20 minutes Type : any activity that allows you to get into and stay in your zone Type : any activity that allows you to get into and stay in your zone

12. Aerobic Activites

13. Body Composition Two Types of Body Tissue Lean Body Tissue : muscle, bone, organs Lean Body Tissue : muscle, bone, organs Body Fat Body Fat Healthy Percentages Male : 12%-20% Male : 12%-20% Female : 15%-25% Female : 15%-25% Obesity : having body fat % above healthy percentages Linked to many Chronic Diseases: CV Disease, Diabetes, Cancer

14. Maintain Healthy Body Composition Proper Diet Lower intake of fat, sugar, and total calories Regular Daily Exercise (increase metabolic rate) Aerobic Activity for 30 minutes daily Resistance Training 20-30 minutes daily Resistance Training 20-30 minutes daily

15. Developing Muscular Endurance Activities which work a muscle or group of muscles over a period of time Calestenics : using your own body weight as resistance Exercise performed for 12-20 repetitions using a light to medium resistance level Plyometrics – explosive jumping type activities Examples : push ups, crunches, body weight squats, sprints

16. Developing Muscular Strength Strength : force exerted by a muscle during one repetition Repetition: one complete lift thru the full range of motion Set : group of repetitions Resistance routines organized in terms of sets and reps F.I.T.T. Principle in Relation to Resistance Training Frequency : twice a week per muscle group Intensity : 60%-85% of 1 rep maximum Time : 20-30 minutes per session Type : any type of resistance training activity