1. Physical Fitness For Life Chapter 4
Physical Activity = any form of movement that causes your body to use energy.
Physical Fitness = the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands

2. Benefits of Physical Activity
Cardiovascular system
Respiratory system
Nervous system
Muscular and Skeletal system
Mental/Emotional
Reduce stress Moods
Decrease Depression Self-confidence
Decrease Mental Fatigue
Social
Social situations Relationships
Interaction/cooperation

3. Effects of Exercise on the Brain
Dr. John Ratey = clinical professor of Harvard University
Exercise increase production growth in BDNF (brain-derived neurotrophic factor) = Miracle-Gro for the brain.
Encourages creation of new nerve cells.
Anxiety, stress, depression, concentration
“A 12 minute walk is like taking a little bit of Ritalin and a little bit of Prozac”.

4. Negative Effects of Sedentary Lifestyle
Unhealthy weight gain, linked to
Cardiovascular Disease
Type II Diabetes
Certain Cancers
Osteoporosis
Inability to handle stress
Decrease in social skills

5. Elements of Fitness
Cardiovascular Endurance = heart, lungs and blood vessels send furl and oxygen to body tissues during long periods of moderate-vigorous activity.
Muscular Strength = amount of force a muscle can exert.
Muscular Endurance = muscles ability to perform tasks over a period of time without fatigue

6. Elements (cont.)
Flexibility = ability to move a body part through a full range of motion (ROM).
Body Composition = ratio of body fat to lean muscle tissue.

7. The workout F = frequency: How often? I = Intensity: How hard?
T = Time/duration: how long?
T = Type of activity
Target Heart Rate = number of times a heart should beat in one minute during a strenuous workout to benefits.