1. 1. Reduced chronic fatigue and stiffness 2. Strengthen bones and muscles 3. Strengthens heart 4. React to stimuli quicker 5. Reduced stress 6. Improve sleep 7. Manage anger and frustration 8. Improve mood 9. Increase self-confidence 10. Brings oxygen to the brain, improve concentration

2. Risks of Physical Inactivity Weight gain Cardiovascular disease Type 2 diabetes Increase risk of cancer Increase risk of osteoporosis Reduced ability to manage stress

3. Cardiorespiratory Endurance  The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity

4. Cardiorespiratory Endurance  Measuring:  Step Test  3 minute test where you step up 12 inches on a bench at a rate of 24 steps /min  Measure pulse and evaluate

5. Muscular Strength - the amount of force a muscle can exert Muscular Endurance - The ability of the muscles to perform physical tasks over a period of time without becoming fatigued.

6. Muscular Strength  Measure:  Curl ups  Lie on back with knees bent at 45 degree angle.  One curl up every 3 seconds, until you can’t do anymore

7. Muscular Strength and Endurance  Measure:  Arm Hang  Grasp bar with palms facing away from you  Raise body so that chin is above the bar  Hold position as long as possible

8. Flexibility  - the ability to move a body part through a full range of motion

9. Flexibility  Measure:  Sit and reach  Tape a yard stick on 12 in box  Sit on floor, extend arms over the yard stick as far as you can

10. Body Composition  - the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons

11. Body Composition  Measure:  Skin fold test  Conducted with a tool called a skin fold caliper  Measures thickness of fat beneath a fold of skin

12. Aerobic exercise  - any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes three times a day for 20-30 minutes at a time.  Examples:  Running  Cycling  Swimming  Dancing

13. Anaerobic exercise - Involves intense short burst of activity in which the muscles work so hard that they produce energy without using oxygen.  Examples:  Sprinting  Lifting weights

14. Planning a Personal Activity Program

15. F.I.T.T Principle F = frequency (How often you do the activity each week)  Schedule workouts 3-4 times per week Exercising more than 3x /week for 6 months should help you get physically fit!

16. F.I.T.T Principle I = Intensity (How hard you work at the activity per session)  60%-80% at target heart rate High intensity interval training is great for getting in shape and building muscle

17. F.I.T.T Principle T = time (how much time you devote to a session)  Work 20-30 minutes within your target heart range 20 minutes of moderate cardio can burn approximately 250-300 calories!

18. F.I.T.T Principle T = type (which activities you select)  Devote 75%-80% of your workout to aerobic activities and 20%-25% to anaerobic activities Choose activities that you will enjoy!!

19. Hot Weather Risks  Dehydration & Poor Air quality  smog can damage the lungs  Drink plenty of water before, during, and after physical activity

20. Hot Weather Risks Overexertion  Symptoms  Cold, clammy skin  Symptoms of shock  Dizziness  Shortness of breath  Nausea  headache

21. Hot Weather Risks  Heat Cramps- muscle spasms that result from a loss of large amounts of salt and water through perspiration If experiencing, move to a cool place and lie down with your feet elevated. Take small sips of water as you start to recover.

22. Hot Weather Risks  Heat Stroke – condition in which the body loses the ability to rid itself of excessive heat through perspiration.  Causes hyperthermia (increase in temp)  Difficulty breathing  May collapse  Immediately call for help Move to cool place & sponge with cold water until help arrives

23. Cold Weather Risks  Wear 3 layers  1 st – should pull moisture and perspiration away from body  2 nd – provide insulation (wool or synthetic fibers)  3 rd – windshell  Warm up the muscles before! Hat!!! 70% of body heat is lost through the head!

24. Cold Weather Risks  Frostbite - condition that results when the body tissues become frozen.  Requires medical attention Early signs Whitening of the skin Lack of feeling

25. Cold Weather Risks  Hypothermia – body temperature becomes dangerously low Symptoms  Disoriented  Lose motor control As body temps drop, the brain cannot function and body systems shut down

26. Minor Injuries Muscle cramp – spasm or sudden tightening of a muscle.  Happens when overworked, tired, or dehydrated Strain – results from damaging a muscle or tendon Sprain – injury to the ligament surrounding a joint  Pain, swelling, difficulty moving

27. *Treatment for minor injuries RICE PROCEDURE  R- rest  Avoid using the affected area for several days  I – ice  Helps reduce pain and swelling. Ice 20 minutes, rest 20 mins, ice 20 mins.  C –compression  light pressure through the use of an elastic bandage can help reduce swelling. Should not be too tight so that it cuts off circulation.  E – elevation  Raise the affected limb above the level of the heart. Reduces pain and swelling, especially at night.