2.  The ability to do everyday activities without becoming short of breath, sore, or tired  The four components of Fitness:  Strength  Endurance  Flexibility  Body composition

3.  The amount of force that muscles apply when they are used.  Strong muscles means strong bones  Strength helps prevent injury

4.  The ability to do activities for more that a few minutes.  Two types of Endurance:  Muscular -the ability of your muscles to keep working over time  Heart and Lung- keeps you from becoming short of breath

5.  The ability to bend and twist joints easily  If you are flexible, you less likely to get injured during physical activity.  To improve flexibility you can stretch  Stretching - any activity that loosens muscles and joints

6.  Compares the weight of your fat to the weight of your muscles, bones, and organs.  Physical activity improves body compositon, by burning fat

7.  Exercise- any physical activity that maintains or improves fitness  Examples:  Push-ups  Running  Playing a sport  Why should you exercise?  Lack of exercise can make everyday activities difficult  Less stress  Less chance of disease  Longer life span

8.  There are different tests for the different components of fitness:  Flexibility- Sit and reach  Muscular Endurance- Push-ups, curl-ups, and pull- ups  Heart and Lung Endurance- 1 mile run

9.  Set short-term goals  Helps meet long-term goals  How important fitness is to you will determine your goals  See a doctor before starting □ What is meant by: To get better or stronger you must challenge yourself?  Examples:  Push-ups  Sit-ups  Sit and Reach  Mile  Shuttle Run

10.  Exercise improves Fitness  Exercise programs must change to see improvements  These changes are broken into three catagories:  Frequency- how often you exercise  Intensity - how hard you exercise  Time- how long you exercise  Do not increase more than one part of FIT at a time  Do not increase any part too much.

11.  Heart Rate- The number of times your heart beats per minute, also known as your Pulse  Target Heart Rate Range(THRR)- is 60 percent to 85 percent of your maximum heart rate  Maximum Heart Rate(MHR)- is the largest number of times your heart can beat per minute during exercise  MHR equation- 220-age  THRR equation-  MHR x.6=low range  MHR x.85=high range

12.  Resting Heart Rate(RHR)- the number of times your heart beats per minute when you are not exercising.  Recovery Time- the amount of time your heart takes to return to RHR after exercise  Increase fitness, decrease recovery time