FITNESS Physical Fitness is a state of well-being that allows you to perform daily activities, reduces your risk of health problems related to lack of exercise, and establishes a fitness base for participation in a variety of physical activities.

Fitness Concepts F.I.T.T -Frequency: The # times/week you exercise (3-5 days/week) -Intensity: How hard you exercise (60- 80% of Maximum Heart Rate) -Time: How long you exercise (at least 30 min) -Type: The amount of calories burned based on the activity.

PARTS OF A WORKOUT -Warm-up -Workout -Cool down For some great workout ideas, go to www.workout.com

Warm-up Prevent Injury Gradually increase HR Prepare Self for Exercise

Workout Basketball Weight Training Cycling Aerobics Running Soccer Baseball

COOL DOWN Gradually Decrease the HR Bring Body Temperature to Normal Prevent Injury Help Eliminate Waste (Toxins)

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

CARDIOVASCULAR The ability of the heart and lungs to move and use O2 (Oxygen) efficiently.

MUSCULAR STRENTGH THE ABILITY OF YOUR MUSCLES TO MOVE OR RESIST A WORKLOAD.

MUSCULAR ENDURANCE The ability of your muscles to repeat an exercise for an extended period of time.

FLEXIBILITY The ability of your muscles and joints to move through their complete ROM.

BODY COMPOSITION Ratio of muscle to fat. Healthy adult male (11-15) Female (18-22)

Aerobic vs. Anaerobic Fat fuel source Continuous activity Heart rate 60%-80% of maximum Perform activity for 30 minutes or longer Glycogen fuel source Stop and go activity Higher intensity of heart rate. 85% or above

TARGET HEART RATE Take 220- your age to determine your Maximum Heart Rate. Subtract your Resting Heart Rate. Determine your Reserve Heart Rate. Multiply by 60% for lower limit Target Heart Rate or 80% for upper limit. Add back in Resting Heart Rate.

EXAMPLE Lower Limit 220 -20 AGE 200 MHR -70 RHR 130 X.60 78 +70 RHR 148 Upper limit 220 -20 AGE 200 MHR -70 RHR 130 x.80 104 +70 RHR 174

NUTRITION EAT FIVE MEALS A DAY. BREAKFAST IS THE MOST IMPORTANT MEAL. 60 % CARBOHYDRATES, 15% PROTEINS, AND 25% FAT.

CALORIC INTAKE Calories not consumed by your body are stored in the body in the form of fat. Storage of 3500 calories as fat in your body will increase your weight by one pound. Similarly if you take 3500 calories less than your body requirement then you will lose one pound, in other words... your body weight will not change if the calories you eat match the calories you burn.

CALORIC NEEDS FOR TEENS 13-15 year old boys: 2500 calories 16-18 year old boys: 3000 calories 13-15 year old girls: 2200 calories 16-18 year old girls: 2200 calories

Muscles of the Body: Front Deltoid Biceps Obliques Quadriceps Tibialis anterior Sternocleidomastoid Pectoralis Major Rectus Adominus Iliopsoas Adductor

Muscles of the Body: Back Rhomboids Latissimus Dorsi Gluteus Maximus Hamstrings Gastrocnemius Trapiezus Triceps Erector Spinae Abductor Soleus

Bones of the Body Scapula Humerus Pelvic Girdle Radius Ulna Carpals Metacarpals Phalanges Patella Tarsals MetaTARsals Calcaneus

Bones of the Body Skull Mandible Clavicle Sternum Ribs Vertebral or Spinal Column Femur Fibula Tibia Phalanges