1. Physical Fitness

2. WHAT ARE THE DIFFERENT TYPES OF PHYSICAL FITNESS?
There are four aspects of physical fitness:
Cardiovascular fitness is aerobic fitness or endurance. This is the ability to exercise your entire body for a long time. Your heart and blood vessels move oxygen efficiently through your blood to your lungs. A person with good cardiovascular fitness has a strong heart and healthy lungs.
Muscular strength is the ability to use your muscles over a period of time and the amount of force your muscles can make. A person with good muscular strength can lift, push, and pull objects without unusual muscle fatigue.

3. Flexibility is the agility or elasticity of your muscles
Flexibility is the agility or elasticity of your muscles. This is the ability to twist, turn, bend, and stretch your body easily. Flexibility helps prevent muscle pulls and strains and increases range of motion in body joints. A person with good flexibility has fewer muscle injuries.
Body fat is the percent of your body weight that is fat.

4. Teenage girls should have 10 to 28 percent body fat.
Teenage boys should have 7 to 22 percent body fat.
Having a healthy amount of body fat can help prevent illness and give you enough energy for activities.

5. GOOD PHYSICAL FITNESS PROGRAM
A good fitness program will involve a stretching warm-up, a minute work out, and a cool down, 4-5 times a week.
The cool down can be slower paced exercise or stretching.
All types of physical fitness should be considered.

6. Cardio-vascular Fitness Test
Find your pulse by placing your first two right fingers on the inside of your neck. You should feel a thump, or pulse, against your fingers. Use a watch with a second hand to count the number of heartbeats in fifteen seconds. Multiply this number by four to get your resting heart rate for one minute.

7. Resting Heart Rate Cardiovascular Fitness
45 — 60 Excellent fitness level 61 — 70 Good fitness level 71 — 85 Average fitness level 86 — 100 Below average fitness level Very poor cardiovascular fitness; you may wish to see a doctor
These results are not accurate if the resting heart rate is not true. For a true resting heart rate, the body should be totally relaxed and calm. Exercise, stimulating thoughts, and fast music are some examples of things that can raise the heart rate.

8. MAXIMUM HEART RATE AND EXERCISE
How long should you exercise to improve your cardiovascular fitness? Find out by doing the following test. Directions:
Figure out your general maximum heart rate by subtracting your age from 220.
Do an aerobic exercise for at least ten minutes.

9. Immediately take your pulse for fifteen seconds
Immediately take your pulse for fifteen seconds. Find your pulse by placing your first two right fingers on the inside of your neck. You should feel a thump, or pulse, against your fingers. Use a watch with a second hand to count the number of heartbeats in fifteen seconds. Multiply this number by four to get your exercising heart rate for one minute.

10. Divide your exercising’ heart rate by your maximum heart rate.
Multiply the result by 100 to determine the percent of maximum heart rate used.

11. Look at the chart below to find the number of minutes of exercise you need to do three to six days a week.
If your maximum heart rate is: You can exercise for: 50 percent minutes 55 percent minutes 60 percent minutes 65 percent minutes 70 percent minutes 75 percent minutes

12. Canada Food Guide Peaches
Peaches come from a can, they were put there by a man In a factory downtown If I had my little way, I'd eat peaches every day Sun-soakin' bulges in the shade [Chorus] Take a little naps where the roots all twist Squished a rotten peach in my fist And dreamed about you, woman, I poked my finger down inside Make a little room a man to hide Nature's candy in my hand or can or a pie Millions of peaches, peaches for me Millions of peaches, peaches for free
Peaches
Movin' to the country, gonna eat a lot of peaches Movin' to the country, Gonna eat me a lot of peaches Movin' to the country, gonna eat a lot of peaches Movin' to the country, gonna eat a lot of peaches (Wow) Peaches come from a can, they were put there by a man In a factory downtown If I had my little way, I'd eat peaches every day Sun-soakin' bulges in the shade [Chorus]