1. Staying Fit The benefits of exercise The factors affecting weight Strategies for maintaining healthy weight The benefits of exercise The factors affecting weight Strategies for maintaining healthy weight

2. Why Exercise? Exercise helps you become physically fit. You have more energy and end up more mentally alert You will gain self confidence, reduce stress and improve your muscle tone Exercise helps you become physically fit. You have more energy and end up more mentally alert You will gain self confidence, reduce stress and improve your muscle tone

3. Make Your Program A Habit Make it a regular habit Include strength building, allow 48 hours between workouts to rebuild muscles Perform stretching exercises Do aerobic exercise 3 times a week Make it a regular habit Include strength building, allow 48 hours between workouts to rebuild muscles Perform stretching exercises Do aerobic exercise 3 times a week

4. Keeping Workouts Safe Don’t overdo your workouts Drink plenty of water before, during and after Pick a safe place and time to exercise Page 356 Don’t overdo your workouts Drink plenty of water before, during and after Pick a safe place and time to exercise Page 356

5. Managing your Weight Second to infancy your teen years are the fastest growth stage of life. It is natural for you to gain weight You can’t change your natural development, but you can determine the direction it takes. Second to infancy your teen years are the fastest growth stage of life. It is natural for you to gain weight You can’t change your natural development, but you can determine the direction it takes.

6. What Affects Weight? Your weight is affected by your metabolic rate your genetic make up, your body composition, your physical activity, and the food you eat.

7. Basic Energy Needs Basel Metabolic Rate (BMR) is the rate at which your body uses energy when you are inactive Heart beat, pulse, breathing, and keeping your body warm Basel Metabolic Rate (BMR) is the rate at which your body uses energy when you are inactive Heart beat, pulse, breathing, and keeping your body warm

8. Genetic Makeup Is what you inherit from your family Helps to determine your skin and hair color, your height and size, and your body shape. Getnics also affect your metabolism Is what you inherit from your family Helps to determine your skin and hair color, your height and size, and your body shape. Getnics also affect your metabolism

9. Body Composition Your body is made up of lean tissue and body fat. Exercise develops muscle tone Muscles burn up more calories that fat tissues Your body is made up of lean tissue and body fat. Exercise develops muscle tone Muscles burn up more calories that fat tissues

10. Physical Activity When you move your body you use energy Very active people use more energy that sedentary (inactive) people Physical activity generally accounts for 30-40% of your energy needs When you move your body you use energy Very active people use more energy that sedentary (inactive) people Physical activity generally accounts for 30-40% of your energy needs

11. Food Nutrients in food supply energy, so it is important to make eating healthful foods a natural part of your exercise program It is important to eat regularly When you go to long without food your body loses energy Nutrients in food supply energy, so it is important to make eating healthful foods a natural part of your exercise program It is important to eat regularly When you go to long without food your body loses energy

12. Keep a Fitness Record Keep a record of what you eat and how much you exercise This will help build good eating and exercise habits Also write down the time and places you ate Keep a record of what you eat and how much you exercise This will help build good eating and exercise habits Also write down the time and places you ate

13. Eating Disorders Anorexia- An eating disorder characterized by self starvation They eat very little and become extremely thin They are weak and are at risk for heart failure, sleep problems, and severe dehydration Anorexia- An eating disorder characterized by self starvation They eat very little and become extremely thin They are weak and are at risk for heart failure, sleep problems, and severe dehydration

14. Eating Disorder Bulimia Is a condition in which people eat large quantities in a short period of time and then purge They induce vomiting, abuse laxatives, or over-exercise Can cause stomach ulcers and kidney problems. Bulimia Is a condition in which people eat large quantities in a short period of time and then purge They induce vomiting, abuse laxatives, or over-exercise Can cause stomach ulcers and kidney problems.

15. Eating Disorders Binge eating disorder Compulsive overeating People with this disorder may be overeating due to low self-esteem, stress, or abuse Health consequences may include heart disease, diabetes, high blood pressure, and gallbladder disease. Binge eating disorder Compulsive overeating People with this disorder may be overeating due to low self-esteem, stress, or abuse Health consequences may include heart disease, diabetes, high blood pressure, and gallbladder disease.