EXERCISE

IMPROVES YOUR MOOD

COMBATS CHRONIC DISEASE

HELPS YOU MANAGE YOUR WEIGHT

INCREASES ENERGY LEVEL

PROMOTES BETTER SLEEP

COMPONENTS OF FITNESS Qualities that are needed to maintain and promote a healthy body

MUSCULAR STRENGTH – THE AMOUNT OF FORCE THAT A MUSCLE CAN APPLY TO A GIVEN CONTRACTION

LIFTING WEIGHTS

CLIMBING STAIRS

LIFTING HEAVY OBJECTS

MUSCULAR ENDURANCE – The ability of the muscles to keep working over a period of time – Allows you to carry out tasks that require muscles to remain contracted for a period of time

JUMP ROPE

SOCCER

LONG-DISTANCE RUNNING

CROSS-COUNTRY SKIING CROSS-COUNTRY SKIING GYMNASTICS GYMNASTICS RUNNING RUNNING BIKING BIKING CENSORED

CARDIORESPIRATORY ENDURANCE the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active – MOST IMPORTANT COMPONENT OF FITNESS

» ↑cardiorespiratory endurance = heart beats more efficiently » ↓cardiorespiratory endurance = out of breath while active

BODY COMPOSITION RATIO OF LEAN BODY TISSUE (MUSCLE AND BONE) TO BODY-FAT TISSUE. (Weight in lbs x 703) BMI = ______________________ 2 (Height in inches )

METABOLISM THE RATE THAT YOUR BODY BURNS CALORIES

FACTORS THAT AFFECT METABOLISM

AGE ONCE YOU REACH THE BIG 40, YOUR METABOLISM WILL SLOW DOWN AT A RATE OF 5% PER DECADE. AT ABOUT THE AGE OF 40, YOUR BODY PRODUCES LESS AND LESS OF THE GROWTH HORMONE.

WAYS TO BOOST METABOLISM

SMALL PORTIONS MORE OFTEN Eat something every 2 – 3 hours

PROTEIN WITH EVERY MEAL PROTEIN HELPS IMPROVE YOUR LEAN MUSCLE MASS AND REMEMBER, THE MORE LEAN MUSCLE, THE HIGHER YOUR BMR… AND IF YOU DON’T WANT TO, YOU WILL HAVE TO DEAL WITH THESE GUYS!!

BASAL METABOLIC RATE Amount of calories you use just staying alive – Makes up 60-70% of the calories we consume

BEATING OF OUR HEART

BREATHING

MAINTENANCE OF BODY TEMPERATURE

Basal Metabolic Rate how many calories you use just staying alive – Makes up 60-70% of the calories we consume » Beating of our heart » Breathing » Maintenance of body temp Women: BMR = 65 + (4.35 x ______) + (4.7 x __________) – (4.7 x ___) = weight height-inches age Men: BMR = 66 + (6.23 x ______) + (12.7 x __________) – (6.8 x ___) = weight height-inches age

TARGET HEART RATE The range of numbers between which your heart and lungs receive the most benefit from a workout Maximum Heart Rate x.65 = _____ to Maximum Heart Rate x.85 = _____ beats / minute Maximum Heart Rate— the upper limit of what your cardiovascular system can handle during physical activity (.67 x age) = _______ beats / minute

RESTING HEART RATE (RHR) The number of times your heart beats per minute when you are relaxing – Indicator of your level of cariorespiratory endurance – Normal resting heart rate = beats/minute Athletes = beats / minute

RECOVERY TIME amount of time it takes for the heart to return to RHR after strenuous activity – The shorter, the better