1. Metabolism The process in which your body gets energy from the food you eatThe process in which your body gets energy from the food you eat (How fast your body burns / stores the food you eat)(How fast your body burns / stores the food you eat)

2. Basal Metabolism The minimum amount of energy required to maintain life processes in the bodyThe minimum amount of energy required to maintain life processes in the body (Least amount of food you need to survive)(Least amount of food you need to survive)

3. Calories Energy value in food, measured in units of heatEnergy value in food, measured in units of heat Increased exercise = increased calories burned = loss of weightIncreased exercise = increased calories burned = loss of weight 1 pound fat = 3,500 calories1 pound fat = 3,500 calories

4. Aerobic exercise Vigorous activity in which oxygen is continuously taken in for a period of at least 20 minutesVigorous activity in which oxygen is continuously taken in for a period of at least 20 minutes Oxygen is continuously being sent to the muscles while exercisingOxygen is continuously being sent to the muscles while exercising

5. Aerobic examples… JoggingJogging SwimmingSwimming CyclingCycling Brisk walkBrisk walk Strengthens heart and lungs to work more efficientlyStrengthens heart and lungs to work more efficiently

6. Anaerobic exercise Intense bursts of activity in which the muscles work so hard that they produce energy without using oxygenIntense bursts of activity in which the muscles work so hard that they produce energy without using oxygen Your muscles are using the oxygen already stored in your body, no new oxygen being utilizedYour muscles are using the oxygen already stored in your body, no new oxygen being utilized

7. Anaerobic examples… SprintingSprinting WeightliftingWeightlifting Strengthen muscles over timeStrengthen muscles over time

8. Types of resistance training 1.Isometric 2.Isotonic 1.Isokinetic

9. Isometric Activity that uses muscle tension to improve muscular strength with little or no body movementActivity that uses muscle tension to improve muscular strength with little or no body movement Ex: Palms against each otherEx: Palms against each other

10. Isotonic Activity that combines muscle contraction with repeated movementActivity that combines muscle contraction with repeated movement Ex: Push / Sit / Pull – upsEx: Push / Sit / Pull – ups Trunk twists Trunk twists

11. Isokinetic Activity that involves resistance through an entire range of motionActivity that involves resistance through an entire range of motion Increases joint flexibilityIncreases joint flexibility Hammer strength machinesHammer strength machines K

12. Planning a fitness program –Before you actually exercise, make sure you are physically able to exert yourself. –What if you have… Asthma ?Asthma ? Bad knee ?Bad knee ? Sore back ?Sore back ?

13. Begin gradually Ease your way into your workout programEase your way into your workout program Must enjoy it, do activities / exercises that you enjoyMust enjoy it, do activities / exercises that you enjoy

14. Selecting the right activity Where you liveWhere you live Your interestsYour interests Level of healthLevel of health Time and placeTime and place Personal safetyPersonal safety Do my activities meet the five components of fitness?Do my activities meet the five components of fitness?

15. Basics of a program… #1) Overload –Working the body harder than it is normally worked –Increase reps, weight, time, distance

16. Basics cont… #2) Progression - Gradual increase in overload necessary for achieving higher levels of fitness - Gradually adding more weight, distance etc…

17. Basics cont… #3) Specificity –Particular exercises and activities improve particular areas of health related fitness –Different activities / exercises for different goals

18. Injuries Eventually going to happenEventually going to happen You must determine the severity of your injuryYou must determine the severity of your injury

19. Injuries cont… If your injury requires medical attention, seek it a.s.a.p.If your injury requires medical attention, seek it a.s.a.p.or If your injury is not getting better within a week or so

20. What to do? R.I.C.E. PrincipalR.I.C.E. Principal General first aid for the sprain, strain, sore muscle etc.General first aid for the sprain, strain, sore muscle etc.

21. R.I.C.E. RestRest Rest the injured body part or your entire body. By doing so, you are probably not going to aggravate your injury more than it already is, thus promoting healingRest the injured body part or your entire body. By doing so, you are probably not going to aggravate your injury more than it already is, thus promoting healing

22. R.I.C.E. IceIce Apply ice to your injured body part a.s.a.p. after you injure it. This will keep the swelling down. Ice frequently until injury is healedApply ice to your injured body part a.s.a.p. after you injure it. This will keep the swelling down. Ice frequently until injury is healed

23. R.I.C.E. CompressionCompression Wrap your injury with an ace bandage to keep swelling down. This will allow new blood cells to heal your injury fasterWrap your injury with an ace bandage to keep swelling down. This will allow new blood cells to heal your injury faster

24. R.I.C.E. ElevationElevation Elevate your injured body part higher than your heart. This will help drain the blood, keeping swelling to a minimum. This is important at night!Elevate your injured body part higher than your heart. This will help drain the blood, keeping swelling to a minimum. This is important at night!