Healthy Citizenship R E S P C T SEVEN CHARACTERISTICS responsibility effort self-control perseverance exemplary leadership compassion teamwork

Personal Conditioning Basics of Conditioning Personal Conditioning One person’s plan for physical activity Personal conditioning programs develop Physical Fitness

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

Cardiorespiratory Endurance ~ Is the ability to do activities using large muscle groups for long periods of time ~ is developed by repeated movements that overload the heart and lungs

Muscular Endurance ~ is the ability to do the same movement over & over or to hold one position for a long time ~ is developed by lifting light weights a few times or repeating a motion.

Basics of Conditioning MUSCULAR STRENGTH ~ is the maximum effort applied by a muscle or groups of muscles ~ is developed by lifting heavy weights a few times

MUSCULAR FLEXIBILITY ~ is the ability to move a limb (arm, leg) through its entire range of motion ~ is developed by stretching slowly and holding at least 15 seconds

Basics of Conditioning BODY COMPOSITION ~ the percentage of fat and lean (muscle & bone) tissue ~ having to little or too much body fat can lead to health problems ~ aerobic activities burn fat ~ weight training builds muscle

SELF-ASSESSMENT ~ assessment means “test” ~ gives you information about your current physical fitness. Cardio-respiratory ~ assessed by how long you can exercise at moderate intensity. Muscular Strength ~ assessed by how much weight you can lift

Muscular Flexibility ~ assessed by the range of motion at a joint SELF - ASSESSMENT Muscular Endurance ~ assessed by how many times an exercise can be done Muscular Flexibility ~ assessed by the range of motion at a joint

Basics of Conditioning CONDITIONIG PRINCIPLES How often I exercise F = FREQUENCY ~ How hard I work when exercising I = INTENSITY ~ T = TIME ~ How long I exercise

Workout Heart Rate Chart

GOAL SETTING ~ Goals should be realistic ~ Goals should be achievable ~ Base goals on your needs and desires ~ Choose an activity you like!

GOALS SHORT TERM ~ 1 to 3 weeks LONG TERM ~ 2 to 7 months WHAT DO YOU DO WHEN YOU REACH A GOAL? WHAT IF YOU DON’T REACH A GOAL?