1. 1.Cardiorespiratory Endurance - Mile run, PACER 2.Muscular Endurance - Sit-ups, Push-ups 3.Muscular Strength - Push-ups 4.Flexibility - Sit & Reach 5.Body Composition -No fitness assessment

2. Frequency: How often you work out - 3-5 times a week Intensity: How hard you work out - Target HR zone (65-85% of MHR) Time: How long you work out - 20-60 minutes Type: What type of activity/exercise you are performing - Jogging, swimming, etc.

3. 220 – (Your AGE) = ?

4. How do we get oxygen to our working muscles? -Oxygen is present in our outside air -We breathe oxygen into our lungs -Our heart pumps blood to our lungs to pick up the oxygen and bring it back to the heart -Our heart pumps the blood with the oxygen through arteries in our body -Finally the blood with oxygen reaches our working muscles and gives the oxygen they need to maintain activity ARTERIES

5. Slowly increases HR Increased blood flow to working muscles Improves ROM – (Range Of Motion) Prevents injury

6. Slowly decreases HR Prevents muscle soreness Prevents lightheadedness

7. What is an aerobic activity? Definition - Steady activity in which the heart can supply all the oxygen the muscles need. An activity that: - Increases your HR (reach target HR zone) - Increases your rate of breathing - Takes place for 20-30 minutes

8. Benefits of aerobic activity A healthy cardiorespiratory system Increased lung capacity Lowered HR (during rest, exercise and recovery) Relieves stress Helps maintain a healthy weight Longer life

10. *Nutrition labels are the most reliable dietary information source The ingredients  Are list in order by weight

11. 4 Important Nutrients 1.Carbohydrates - Primary source of energy 2. Fat - Long-term energy source 3. Protein - Builds and repairs muscle tissue 4. Water - Hydrates the body

12. 1.Always wear a helmet 2.Wear proper clothing 3.Ride with traffic (right-hand side of the road) 4.If riding at night, have reflective clothing and bike light 5.Make sure your bike is in working condition

13. 1.Always wear a lifejacket 2.Have a fire extinguisher on board 3.Ski flag to warn other boats that a passenger is in the water 4.Sober driver

14. Ultimate Frisbee

15. Chuck leads a very unhealthy life, he consumes 5,000 calories everyday and has 45% body fat. His favorite foods are hamburgers, fries, pizza, nachos, and candy. His only exercise is walking 10 minutes to and from the bus stop, before and after school. He burns around 150 calories each day, well below his daily caloric intake. 2 Fitness changes…how do they increase level of fitness? 2 Nutrition changes…how will they lower percentage of body fat?