1. 4 Components of a Workout
Warmup
3-5 min
Muscle Strength
5 min
CARDIO
Interval
Core Strength
3-5

2. QUIZ REVIEW Components of a Workout
The warm-up is to prepare the body for the demands of the exercise to come later - a rehearsal of sorts for the more intense movements to come. Just launching into full-scale activity without gradually warming the muscles (even for a few minutes) can increase the risk of injury dramatically.
Aerobic exercise ( cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process energy demands on the body building a stronger metabolism and can also can burn large amounts of calories. Sedately bodies burning little or no calories.
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. Decreases body fat increases muscle mass.
Core training does two really important things -- it helps you look thinner, and it supports your spine and helps with things like balance

3. Warmup Cardio Strength Core 4 COMPONENTS OF A WORKOUT
SOMETHING IS/ALLOWS BECAUSE BUT So
Warmup
 incr. heart rate
Incr. body temp
gets body ready for workout
 incr. chance of injury/strains/pulls
Muscle soreness
Incr. flexibility
Important to warmup before workout
Cardio
Burns calories
Incr. Metabolism
heart healthy
Tired
Unmotivated
Do 20 min. a day or 10,000 steps walking/swim/bike
Strength
 incr. muscle mass decr. Body fat
 look healthy and toned
Injury
brake bones
2 days a week
Circuit training
Weights
Core
Balance
Coordination
Supports the back
Weak will off set rest of body
Yoga/ pilates
Planks/Curlups

5. Word Bank
Trapezius (Traps)
Deltoid (Delts)
Triceps
Biceps
Latissimus Dorsi (Lats)
Hamstring
Gluteus Maximus (Gluts)
Quadriceps (Quads)
Gastronemius or (Calf)
Abdominals (Abs)
Pectorals (Pecs)

6. Proper Warm Up GRADUAL warm up Large repetitive movements
3-5 minutes
(for a 30 minute cardiovascular
workout)
GRADUAL warm up
Large repetitive movements
Full range of motion
Enhances performance
Raise core body temperature and heart rate
Prepare mind and body for a cardiovascular workout

7. Strength Exercise Always include a proper cool down
Know your body and your limits
Exhale on hardest part of exercise
Proper form before increased weight
Slight bend in joints at all times
3 sets of reps.
Equal training throughout body
Completely fatigue muscles
Keep your muscles guessing
“Good pain” not “bad pain”
Full range of motion
Control your speed (no bouncing)
Track your progress and set goals

10. Cardiovascular Exercise
Always include a proper warm up
Always include a proper cool down
Know your body and your limits
Remember to breathe
Stay hydrated
Keep your breathe under control
Form before speed
Slight bend in joints at all times
Keep your muscles flexible
Full range of motion
Wear proper sneakers and attire
Track your progress and set goals
Try new activities and HAVE FUN!

11. CALORIE INTAKE/OUT TAKE
The USDA recommends that an adult over 18 consume between 1,600 and 2,000 calories per day depending on age, gender and activity level
Thanksgiving Calories
The average adult consumes calories and 229 g of fat in one Thanksgiving meal, reports the American Council on Exercise. A 160-pound person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off a 3,000-calorie Thanksgiving Day meal. Furthermore, that figure swells to 4,500 calories when the entire day's feasting is considered.
Healthy Tips
With some slight modifications, Americans can still enjoy their favorite Thanksgiving foods without the unnecessary calories. For example, Ohio State University suggests using nonfat milk in mashed potatoes and not eating the turkey skin, which contains much of the meat's fat. In addition, ABC News recommends portion control and scheduling a 15-minute walk, which burns 100 calories.