1. BENEFITS OF EXERCISE: STRENGTHENS HEART AND LUNGS DECREASES BLOOD PRESSURE STRENGTHENS MUSCLES AND BONES INCREASES ENERGY REDUCES STRESS AND TENSION ENHANCES FEELING OF WELL-BEING IMPROVES APPEARANCE IMPROVES SLEEP HELPS WEIGHT CONTROL AND BODY COMPOSITION IMPROVES COORDINATION PREVENTS INJURY LOWERS CHOLESTEROL REDUCES RISK OF HEART DISEASE AND DIABETES IMPROVES RANGE OF MOTION IMPROVES CONFIDENCE

2. 5 COMPONENTS OF HEALTH-RELATED FITNESS 1. Muscle strength 2. Muscle endurance 3. Cardiovascular endurance 4. Flexibility 5. Body composition

3. MUSCLE STRENGTH The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move. The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move.

4. MUSCLE ENDURANCE The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time. The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time.

5. CARDIOVASCULAR ENDURANCE The ability to perform large muscle moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone: The ability to perform large muscle moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone: 220 - age Max Heart Rate x 60% to 85% The target heart rate zone for a 17 year old is 122-173 beats per minute.

6. Is the ability to move a joint through its complete range of motion (ROM). Is the ability to move a joint through its complete range of motion (ROM). FLEXIBILITY

7. BODY COMPOSITION Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat. Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat. ADULT MALE ADULT FEMALE 15%-18% 22%-25% 15%-18% 22%-25% BMI = Body Mass Index It is an indirect measure of body composition based on height and weight.

8. Exercise for Cardiorespiratory Fitness WARM-UP 5-10 minutes Gradually elevate heart rate, muscle blood flow, & body temp. WORKOUT FITT Principle Frequency Intensity Time Type COOL-DOWN 5-15 minutes Light exercises & stretching Promotes blood return to heart

9. FITT Principle F = Frequency I = Intensity T = Time T = Type “To gain health benefits in all 5 components of fitness….. ….how often should I work out?” ….how much effort should I put in?” ….how long should my workout be?” …what type of exercises should I do?”

10. muscle strength andendurancecardiovascularenduranceflexibility FREQUENCY 2 – 3 days per week (rest muscle 48 hours) 3– 5 days per week 3 or more times/week INTENSITYmoderateweight heart rate in target zone to the point of mild discomfort TIME 2-3 sets, 5-18 reps. 20 – 60 minutes 15 – 30 seconds TYPE Resistance training- all major muscles Aerobic exercise (run, swim, bike, skate, dance, etc) Static stretching

11. How does the FITT principle apply to body composition? Body composition results largely from physical activity levels in the other components: Cardiovascular exercise expends calories. Cardiovascular exercise expends calories. Muscle strength and endurance activities expend calories and build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!) Muscle strength and endurance activities expend calories and build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!) Flexibility exercises allow the body to better tolerate the other exercises. Flexibility exercises allow the body to better tolerate the other exercises. DON’T FORGET ABOUT PROPER NUTRITION!!!!

12. TRAINING PRINCIPLES: OVERLOAD – you must apply stress beyond what your body is accustomed to PROGRESSION – the overload must continue after the body adapts to the previous stress SPECIFICITY - to obtain a particular goal you must train those muscles with a specific method

13. VarietyCross-Training - reduces boredom and increases motivation and progress; work different parts of the body

14. Recovery - hard training day should be followed by an easier training day or a rest day for that component or muscle group to help permit recovery Balance - should include activities that address all fitness components; overemphasizing any one of them may hurt the others

15. Conclusion………. Health related fitness is a lifetime pursuit. It is impossible to store fitness once it is developed. To develop fitness you should work on ALL 5 COMPONENTS: muscle strength muscle endurance cardiovascular endurance flexibility body composition