4 Components of a Workout Warmup 3-5 min Muscle Strength 5 min CARDIO Interval Core Strength 3-5

QUIZ REVIEW Components of a Workout The warm-up is to prepare the body for the demands of the exercise to come later - a rehearsal of sorts for the more intense movements to come. Just launching into full-scale activity without gradually warming the muscles (even for a few minutes) can increase the risk of injury dramatically. Aerobic exercise ( cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process energy demands on the body building a stronger metabolism and can also can burn large amounts of calories. Sedately bodies burning little or no calories. Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. Decreases body fat increases muscle mass. Core training does two really important things -- it helps you look thinner, and it supports your spine and helps with things like balance

Warmup Cardio Strength Core 4 COMPONENTS OF A WORKOUT SOMETHING IS/ALLOWS BECAUSE BUT So Warmup  incr. heart rate Incr. body temp   gets body ready for workout  incr. chance of injury/strains/pulls Muscle soreness Incr. flexibility Important to warmup before workout Cardio Burns calories Incr. Metabolism heart healthy Tired Unmotivated Do 20 min. a day or 10,000 steps walking/swim/bike Strength  incr. muscle mass decr. Body fat  look healthy and toned Injury brake bones 2 days a week Circuit training Weights Core Balance Coordination Supports the back Weak will off set rest of body Yoga/ pilates Planks/Curlups

Word Bank Trapezius (Traps) Deltoid (Delts) Triceps Biceps Latissimus Dorsi (Lats) Hamstring Gluteus Maximus (Gluts) Quadriceps (Quads) Gastronemius or (Calf) Abdominals (Abs) Pectorals (Pecs)

Proper Warm Up GRADUAL warm up Large repetitive movements 3-5 minutes (for a 30 minute cardiovascular workout) GRADUAL warm up Large repetitive movements Full range of motion Enhances performance Raise core body temperature and heart rate Prepare mind and body for a cardiovascular workout

Strength Exercise Always include a proper cool down Know your body and your limits Exhale on hardest part of exercise Proper form before increased weight Slight bend in joints at all times 3 sets of 12- 15 reps. Equal training throughout body Completely fatigue muscles Keep your muscles guessing “Good pain” not “bad pain” Full range of motion Control your speed (no bouncing) Track your progress and set goals

Cardiovascular Exercise Always include a proper warm up Always include a proper cool down Know your body and your limits Remember to breathe Stay hydrated Keep your breathe under control Form before speed Slight bend in joints at all times Keep your muscles flexible Full range of motion Wear proper sneakers and attire Track your progress and set goals Try new activities and HAVE FUN!  

CALORIE INTAKE/OUT TAKE The USDA recommends that an adult over 18 consume between 1,600 and 2,000 calories per day depending on age, gender and activity level Thanksgiving Calories The average adult consumes 4500 calories and 229 g of fat in one Thanksgiving meal, reports the American Council on Exercise. A 160-pound person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off a 3,000-calorie Thanksgiving Day meal. Furthermore, that figure swells to 4,500 calories when the entire day's feasting is considered. Healthy Tips With some slight modifications, Americans can still enjoy their favorite Thanksgiving foods without the unnecessary calories. For example, Ohio State University suggests using nonfat milk in mashed potatoes and not eating the turkey skin, which contains much of the meat's fat. In addition, ABC News recommends portion control and scheduling a 15-minute walk, which burns 100 calories.