1. Lesson #1 Introduction to Fitness & Guidelines of Exercise

2. Research has shown that today’s out-of-shape middle age people, were the inactive children of 40 years ago. DO YOU WANT THIS TO BE YOUR FUTURE?

3. WHAT IS PHYSICAL FITNESS? You are physically fit when you are able to carry out daily tasks without undue fatigue, are able to handle emergency situations, and possess sufficient energy to enjoy leisure-time pursuits.

4. QUALITY PHYSICAL EDUCATION OUTCOMES DEFINITION OF A PHYSICALLY EDUCATED PERSON: The Physically Educated Person: HASlearned skills necessary to perform a variety of physical activities DOESparticipate regularly in physical activity KNOWSthe implications of the benefits from involvement in physical activities VALUESphysical activity and its contribution to a healthful lifestyle

5. BENEFITS OF EXERCISE Improved appearance Improved body image Feelings of personal control More enjoyment of life Improved health Improved muscular strength Improved muscular endurance Increased level of energy Improved physical performance Increased success in your school work or job Helps cope with stress Sleep better Increased life expectancy

6. Cut Down On -Watching TV -Computer games -Sitting for more than 30 minutes at a time 2-3 Times a Week Leisure Activities Flexibility and Strength -Bowling -Stretching / Yoga -Softball -Push-ups / Curl-ups -Yard work -Weight lifting 3-5 Times a Week Aerobic ExerciseRecreational (20+ minutes) (30+ minutes) -Brisk Walking -Soccer -Tennis -Cross Country Skiing -Basketball -Dancing -Bicycling -Martial Arts -Swimming -Hiking Everyday (as much as possible) -Walk your dog -Make extra steps in your day - Work in your yard -Walk to school or the mall -Take longer routes -Park your bike or car further away -Take the stairs instead of the elevator Be creative in finding a variety of ways to stay active

7. The Five Components of Fitness Cardiovascular - (Beep Test) Muscular Strength - (Hand grip) Muscular Endurance -(30 sec push ups) Flexibility - (sit and reach) Body Composition

8. Benefits of Warming up It helps to make you feel like exercising It increases your blood supply/flow to muscles and joint tissue It creates heat in the muscles and joint tissues which makes them more flexible and resistant to injury

9. How to Warm Up At least 5 minutes long Use large muscle groups Include specific muscle groups that will be used in activity

10. Benefits of Cooling Down It helps to prevent blood from pooling in the muscles you are using If you do not cool-down less blood will return to your heart and you may feel light-headed It prevents some muscle soreness from developing after exercise

11. How to Cool Down Large muscle activity (walking) to prevent blood from pooling Perform same static stretches as done in the warm-up Cool down should last as long, if not longer, than the warm-up

12. Fitness Testing Why do we test your fitness level? Determine Present Level of Fitness Monitor Your Progress Important part of the course Determine the Effectiveness of Your Program Evaluate and Update your Goals

13. WHAT IS GOAL SETTING? Process to Help you Improve Yourself and Feel Good About Yourself A Method of Motivating People to Work Toward the Improvement of Their Lifestyle

14. Review Questions You are physically fit, when you: a) Can carry out daily tasks without undue fatigue. b) Are not over-weight c) Can lift twice your body weight d) Can participate in a sporting activity Which is not a benefit of exercise? a) Improved body image b) Improved health c) Decreases overall level of energy d) Increased performance in your school

15. Review cont. The five (5) health related fitness components are? a) nutrition, cardiovascular fitness, muscular strength, muscular endurance, and body composition b) nutrition, agility, power, body composition, and flexibility c) cardiovascular fitness, reaction time, balance, body composition, and flexibility d) cardiovascular fitness, muscular strength, muscular endurance, body composition, and flexibility

16. Review cont. Warming up and cooling down before exercise is not important?T or F When cooling down from exercise you are attempting to increase blood pooling?T or F The beep test is an example of muscular endurance? T or F