1. Fitness For Life Components of Fitness Muscular Strength Muscular Endurance Flexibility (Sit-n-reach Test) Cardiovascular Endurance (Mile Run Test)

2. -Strengthens bones and muscles -Increases metabolism, burns calories -Reduces chances of getting adult onset diabetes -Reduces chances of getting cardiovascular disease -Lowers bad cholesterol (LDL), raises good cholesterol (HDL) -Lowers blood pressure -Decreases stress level -Increases energy -Improves sleep -Elevates self esteem (feel better, look better) Benefits of Exercise

3. FITT Principle: Frequency, Intensity, Time, Type Intensity: How hard you must workout to receive benefit Low, Medium, or High Intensity Frequency: How often you exercise Minimum of 3 days a week. Maximum Heart Rate (MHR)= 220 – age Ex.220 – 15 = 205 BPM Target Heart Rate (THR)= Maximum HR x.65 Ex.205 x.65 = 133BPM Maximum HR x.85 Ex.205 x.85 =174BPM Target Heart Rate Range= 133-174 BPM In the Zone Range= 130-185 BPM Time: How long you exercise Minimum of 30 minutes. Type: Kind of exercise (Cardiovascular, Weight lifting, Stretching)

4. Personal Fitness Goals Flexibility Goal: For the sit-n-reach test, I got 8 inches, my goal is 10 inches. Cardiovascular Goal: For the mile run, I ran it in 11 minutes…. my goal is to run it in 9 minutes. Muscular Strength Goal: For the push up test, I did 10 pushups... my goal is to do 20 push ups. Goals need to be REALISTIC & MEASURABLE

5. Stretches to improve Flexibility Stretching (flexibility) is the ability to bend joints and stretch muscles through a full range of motion. Held statically for 10 to 20 seconds. Neck Rotation Shoulder Stretch Forearm Stretch Triceps Stretch Trunk Stretch Torso Twist Chest Stretch Back Stretch Hip Roll Lower Back Reach Butterfly Stretch Hamstring Stretch Standing Hamstring Reach V-Stretch Leaning Calf Stretch Standing Calf Stretch Quadriceps Stretch Standing Quad Stretch Groin Stretch

6. Aerobic Exercises to improve Cardiovascular Endurance Walking Jogging Biking Hiking Skating Rollerblading Step aerobics Spinning Cardio Machines: Treadmill, Elliptical Sports: Soccer, Basketball, Hockey, Football

7. Calisthenics to improve muscular strength & muscular endurance Push-ups Sit-ups Crunches Pull-ups Chin-ups Mountain Climbers Jumping Jacks Lunges Squat Jumps Squats Side Jumps Triceps Dips Calisthenics are exercises designed to use your own body weight to develop muscular strength and muscular endurance.

8. Strength Training to improve muscular strength & muscular endurance Bicep Curls Triceps Extension Lat Pull-down Military Press (standing / sitting) Dumbbell Press (standing / sitting) Shoulder Shrugs Leg Extension Leg Curls Back Squat Front Squat Dead Lifts Upper Body Lower Body Power Cleans Bench Press Incline Press Decline Press Dumbbell Flys Pull-overs Lat Rows Leg Press Calf Raises Hack Squat Lunges with Weights

9. What is body composition -The ratio of body fat to lean body tissue (water, bone, cartilage, blood, muscle) How do you measure body fat -Body fat analyzer, calipers, underwater weighing, futrex 5000 What is the optimal body fat percentage? -Teenage girl is 15-25% body fat -Teenage boy is 10-20% body fat How does too much body fat affect your health -Obesity, hypertension, diabetes, high blood cholesterol, heart disease, and some Cancers Body Composition

10. -Flexibility is the ability to move a joint through a full range of motion. -Prevents muscles from being injured and allows you to perform everyday activities without limitations. -Sit and reach test. -Stretch daily -Hold stretch statically for 10 to 20 seconds What is flexibility Why is flexibility important How do you test flexibility How do you improve flexibility What is the proper way to stretch your muscles Flexibility

11. What is the difference between muscular strength and muscular endurance -Muscular strength- High weight/ low reps -Muscular endurance- Low weight/ high reps What are some of the benefits of muscular strength / endurance Higher metabolism Stronger bones and muscles Improved posture Makes completing daily tasks easier Increased productivity. Muscular Strength & Muscular Endurance

12. What makes up the CV system -Heart, arteries, veins, and capillaries. How does the CV system work -The heart pumps blood which carries oxygen and nutrients through the arteries to all cells in the body and eliminates waste products through the veins. Explain resting pulse and recovery rate -Resting pulse is best taken before getting out of bed in the morning and normally is between 60-80 BPM. -Recovery rate is how fast your pulse returns to normal after moderate exertion. Explain maximum heart rate and target zone -Maximum Heart Rate (MHR)= 220 - age. Target range is 65-85% of MHR. What does aerobic mean - Aerobic exercise is exercise that is continuous and vigorous within your training range done for prolonged periods of time (walking, jogging, biking) Cardiovascular Endurance

14. Maine Learning Results A2: Participate in a variety of health-enhancing physical activities. A4: Demonstrate the knowledge, skills, and behaviors needed to maintain or modify levels of fitness. A5: Analyze and compare physical fitness activities. B6: Design appropriate practice sessions to improve. B7: Analyze time, cost, and accessibility factors. C3: Initiate independent and responsible personal behavior in physical activity settings.

15. www.cooperfitness.com www.intelihealth.com www.mayoclinic.com www.kidshealth.org Useful Websites: www.global-fitness.com www.discoverfitness.com www.tudefitness.com www.nsca-lift.com www.americanheartassociation.org