4. COMPLETE YOUR PAR-Q NOW!

5. What is _______? Health – Freedom of disease or “imperfections” Fitness – 5 areas of Fitness Cardioresp Muscular Strength Muscular Endurance Body Comp Flexibility Physical Activity Exercise

6. Why Exercise? Why not? Helps manage your body composition (both muscle and fat composition) “Increases” metabolic rate, Increase bone density Improves posture

7. What’s the deal with chronic diseases? Leading causes of DEATH, ILLNESS and DISABILITY are due to chronic diseases. Chronic diseases = cardiovascular diseases (heart disease, stroke), cancers, diabetes 7/10 Americans die each year of a chronic disease. Most are PREVENTABLE!

8. 10 Leading Causes of Death 1.) 29% 15% 2.) 23% 3.) 7% 4.) 5% 5.) Accident 6.) Alzheimer’s 7.) Diabetes 8.) Flu & Pneumonia 9.) Nephritis (Kidney Disease) 10.) Suicide

9. Why worry about chronic disease now? Your prevention all starts NOW! “There is much data to support the fact that students who leave college without having adopted positive health behaviors are much less likely ever to adopt them.”

10. Energy Systems 1.Phosphocreatine Compound that can be activated instantly to regenerate ATP (Makes ATP until Carb & Fat fuel supply “catches” up)Compound that can be activated instantly to regenerate ATP (Makes ATP until Carb & Fat fuel supply “catches” up) Used for the fastest / most powerful actions... activities 30 seconds or less (Tennis Serve, 40 yard dash, long jump)Used for the fastest / most powerful actions... activities 30 seconds or less (Tennis Serve, 40 yard dash, long jump) 2.Anaerobic Glycolysis (Needs Carb…glucose) 2 nd fastest way to resupply ATP2 nd fastest way to resupply ATP Ana = Without, Aerobic – Oxygen using (Lactic Acid Builds up – not efficient)Ana = Without, Aerobic – Oxygen using (Lactic Acid Builds up – not efficient) Lasts a little longer than PCr (30 seconds to 2 minutes) Activities like 400 meter sprint (2 laps around track – ¼ mile)Lasts a little longer than PCr (30 seconds to 2 minutes) Activities like 400 meter sprint (2 laps around track – ¼ mile) 3.Aerobic Glycolysis (Needs Carb...glucose) Supplies more ATP than Anaerobic, but slower (must “ramp up”)Supplies more ATP than Anaerobic, but slower (must “ramp up”) Can be sustained for 2 minutes to 3 hours (Marathon)Can be sustained for 2 minutes to 3 hours (Marathon)

11. UNDERSTANDING THE FITNESS PRINCIPLES LEADS TO YOUR SUCCESS Overload Principle Overload Principle Specificity Principle Specificity Principle Progression Principle Progression Principle Reversibility Principle Reversibility Principle

12. UNDERSTANDING WHAT YOU NEED GIVES YOU THE EDGE YOU NEED FOR SUCCESS! FITT PRINCIPLE What’s Your Plan? FITT PRINCIPLE Goals Mode Frequency Duration Intensity

13. CARDIOVASCULAR EXERCISE – See Handout

14. CARDIORESP. – MEASURING INTENSITY Heart Rate Max Method: 220 - age Heart Rate Reserve Method: (220 – age) – Resting Heart Rate

15. Calculating your Heart Rate Reserve: Step 1: 220-age = Max HR Step 2: Resting HR (RHR)- Take for one full minute at rest Step 3: Max HR – RHR = Heart Rate Reserve (HRR) Step 4: Set your Target HRs (THR): a. HRR x.60 + RHR = THR @ 60% intensity b. HRR x.70 + RHR = THR @ 70% intensity c. HRR x.80 + RHR = THR @ 80% intensity *MUST BE CALCULATED BEFORE YOUR FIRST ACTIVITY DAY!

16. STRENGTH TRAINING Must knows: Warm up imperative Do not hold your breath while performing exercises Overload principle 8 – 12 REPS!!!!) Overload principle must be applied (8 – 12 REPS!!!!) Work EACH muscle group Work OPPOSING muscle groups CAM System Ideal (vs. Free Weight) Specificity Principle Make sure equipment or machines are set up appropriately for you BEFORE you start doing any exercises (and keep record for next….Specificity Principle)

17. STRENGTH TRAINING REVIEW YOUR MUSCLE GROUPS!

18. STRENGTH TRAINING There are a variety of strength training modes you can incorporate into your workouts: Resistance Bands Barbells/Weight Plates Dumbbells Swiss Balls Body Weight/Gravity Strength Machines Others Include: Medicine Balls, Kettlebells, Aquatic Weights/Equipment

19. FLEXIBILITY

20. Is the range of motion around a joint Achieved by stretching your muscle groups AFTER each exercise session Warm muscles are most effectively and safely stretched Helps prevent musculoskeletal injuries

21. FITNESS AND HEALTH TESTING KNOWING YOUR FITNESS & HEALTH STATUS IS IMPERATIVE. Do you know what your fitness levels are (cardiovascular endurance, muscular strength and endurance, etc.)? Do you know your numbers (blood pressure, body composition or BMI, total cholesterol, etc.)? See Appendix A- norm value tables offer an interpretation of what your test results indicate. Think of what needs to be maintained or improved… YOU ARE NOT TOO YOUNG…IT STARTS NOW!

22. PEDOMETERS You can simply and quickly check to see how many more steps you need to take to reach your goal of 10,000 steps per day.

23. PEDOMETERS Step equivalents are available for activities that don’t include walking!

24. What is Body Image? How you feel about how you look. How you see yourself. How you think others see you. How you feel in your body. **SELF-ESTEEM INFLUENCES BODY IMAGE MORE THAN HOW WE ACTUALLY LOOK.

25. What is Body Image? Does this describe you? This is a rising issue for BOTH men and women. Denying yourself food Obsessing about eating or not eating Never enjoying a meal (Remember = Food is not the enemy ….EAT!!!!!!!!!!!!!!!!!!!! Obsessing about exercising or not exercising Following diets that never work