1. 11/11/20151 Physical Fitness

2. 11/11/20152 Fitness The characteristics of the body that enable it to perform physical activity. Components: * Cardiovascular endurance * Flexibility * Muscle strength and endurance * Body composition

3. 11/11/20153 Benefits of Physical Activity * Promotes psychological wellbeing. * Helps to control body weight. * Helps to reduce stress. * Reduces the risk of developing type2 diabetes and cardiovascular disease * Builds and maintains healthy bones, muscles and joints. * Reduces the risk of high blood pressure.

4. 11/11/20154 Cardiovascular Endurance Is the ability of the circulatory and the respiratory systems to supply oxygen during sustained physical activity.

5. 11/11/20155 Cardiovascular Endurance Exercise that increases your heart rate will improve cardiovascular endurance. Ex. Walking, running, biking, cross country skiing, snow shoeing.

6. 11/11/20156 Cardiovascular Endurance Cardiovascular endurance: *Helps the heart and lungs to work more efficiently. *Improves metabolic rate. *Reduces the harmful effects of stress. *Helps you relax and sleep better.

7. 11/11/20157 Muscle Strength and Endurance Muscle strength is the maximum force a muscle can produce in a single effort. Muscle endurance is the ability of muscles to continue to perform without fatigue.

8. 11/11/20158 Muscle Strength & Endurance You can improve muscle strength and muscle endurance by doing resistance exercises. These are exercises in which a force acts against the muscle. Ex. Sprints, push ups, crunches, weight lifting.

9. 11/11/20159 Muscle Strength and Endurance * Help you to perform every day tasks. * Help to maintain correct posture. * Help to reduce risks of lower back pain. * Help to reduce the risk of injury. * Help you enjoy physical activity without tiring. * Helps to improve self image.

10. 11/11/201510 Flexibility Is the ability to move your joints through the full range of motion. There are 3 types of stretches – Static – stretching the muscle and then holding it in a set position. Ballistic – stretching a muscle in a bouncing motion. Dynamic – stretching while moving.

11. 11/11/201511 Flexibility Exercises that increase the range of motion of your joints will increase flexibility. Ex. Stretching exercises, yoga.

12. 11/11/201512 Benefits of Flexibility * Lets you bend more easily and without pain. * Reduces the likelihood of injury. * Improves sports performance. * May prevent the symptoms of arthritis.

13. 11/11/201513 Body Composition Is the percentage of fat tissue and lean tissue in the body. A healthful % of body fat for teen males is 11- 17%. A healthful % of body fat for teen girls is 16-24%.

14. 11/11/201514 Body Composition Any type of exercise will help to improve body composition by helping you to burn more calories and/or by helping you to increase the amount of lean tissue in your body.

15. 11/11/201515 Body Composition Having a leaner body composition helps to reduce the risk of developing: - Cardiovascular diseases Cancer Diabetes Arthritis

16. 11/11/201516 Planning an Exercise Program * Set realistic goals. * Choose activities that you enjoy. * Choose activities that are readily available to you. * Consider: Cost, where you live, level of health, safety, time and place. * Select activities that address all areas of physical activity.

17. 11/11/201517 Training Principles Overload – work the body harder than it normally works. Progression – gradually increase the amount of work you do to increase levels of fitness. Specificity – particular exercises that improve specific areas of physical fitness.

18. 11/11/201518 Planning a workout Warm up – prepares the muscles for work. Work out – Frequency Intensity Time/duration Type of activity Cool down – prepares the muscles to return to resting state.

19. 11/11/201519 If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all. ~Joey Adams