2. Matthew 11:28-30

3.  The ability of the whole body to work together to the highest level possible ◦ Cardiovascular, muscular strength, flexibility, fat vs. lean relationship

4.  The most important measure of your fitness is the condition of your heart  The heart pumps non-stop, but to make a healthy heart it needs exercise to make it stronger  Measurements: ◦ Resting pulse rate: the beats of your heart at rest  With frequent exercise, your resting pulse will decrease, meaning your heart won’t have to work as much ◦ With exercise your cardiac output (blood volume per minute) and stroke volume (blood volume per stroke) increase

5.  It is not how much you weigh! Muscle weighs more than fat. Your weight is not as important as your percentage of body fat.  Things to examine to measure your fitness level: ◦ Body Image, how do you look in the mirror? ◦ Fat-skin fold test ◦ Body composition – range for your height and size ◦ Flexibility ◦ Resting Heart Rate

6.  Before getting involved in a fitness program, distinguish what type of fitness is important to you ◦ Health Fitness focuses on development of good health ◦ Skill-related focuses on a particular skill set (sport)

7.  Aerobic vs. Anaerobic ◦ Aerobic requires more oxygen use than normal (running)  Important for improved cardiovascular health and weight loss ◦ Anaerobic is short bursts of energy with out oxygen (weight lifting)  Important for muscular strength

8.  Progression, as you train you will begin to had weight/reps/time ◦ Don’t overdue it! Start with low weights/reps/times and build gradually over time  Specificity, train one particular area for development ◦ Want to improve jumping ability ◦ Remember, if you are too specific, your overall all fitness level may drop  Cross Training, varying your training routine

9.  Identify your goals ◦ Strength, speed, looks? ◦ Train to meet those goals

10.  Intensity – at what heart rate do I want to train ◦ Attempt to train at 60-80% of your maximum heart rate ◦ 220 – your age= maximum heart rate (multiply by.60 or.80)  Duration – how long should will I work out for ◦ 15- 60 minutes, based on intensity  Frequency – How often should I work out? ◦ At least 3 days a week  Motivation – How can I stay committed to train?

11.  Warm-up and Warm-down ◦ Make sure to start session by getting body temperature up ◦ Does not require stretching, but start with a walk, then a jog to insure the blood is flowing ◦ When done with session, stretch. This will help muscles heal, relieve some discomfort, and make it easier to work out at you next session

12.  Sleep is a necessary for your body to function ◦ You sleep in 60-90 minute cycles  Stage I: just fallen asleep, easily awaken  Stage II: eyes roll, still easily awaken  Stage III: Deep calm sleep, brain waves slow, muscles relax, heart slows, temp drops  Stage IV: deepest sleep, may not awaken with loud sound  REM: (rapid eye movement) eyes dart, dreaming takes place, body is almost paralyzed ◦ The cycle then repeats ◦ Your body needs to experience all of these phases