3. EXERCISE

5. IMPROVES YOUR MOOD

6. COMBATS CHRONIC DISEASE

7. HELPS YOU MANAGE YOUR WEIGHT

8. INCREASES ENERGY LEVEL

9. PROMOTES BETTER SLEEP

10. COMPONENTS OF FITNESS Qualities that are needed to maintain and promote a healthy body

11. MUSCULAR STRENGTH – THE AMOUNT OF FORCE THAT A MUSCLE CAN APPLY TO A GIVEN CONTRACTION

12. LIFTING WEIGHTS

13. CLIMBING STAIRS

14. LIFTING HEAVY OBJECTS

15. MUSCULAR ENDURANCE – The ability of the muscles to keep working over a period of time – Allows you to carry out tasks that require muscles to remain contracted for a period of time

16. JUMP ROPE

17. SOCCER

18. LONG-DISTANCE RUNNING

19. CROSS-COUNTRY SKIING CROSS-COUNTRY SKIING GYMNASTICS GYMNASTICS RUNNING RUNNING BIKING BIKING CENSORED

20. CARDIORESPIRATORY ENDURANCE the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active – MOST IMPORTANT COMPONENT OF FITNESS

21. » ↑cardiorespiratory endurance = heart beats more efficiently » ↓cardiorespiratory endurance = out of breath while active

27. BODY COMPOSITION RATIO OF LEAN BODY TISSUE (MUSCLE AND BONE) TO BODY-FAT TISSUE. (Weight in lbs x 703) BMI = ______________________ 2 (Height in inches )

29. METABOLISM THE RATE THAT YOUR BODY BURNS CALORIES

30. FACTORS THAT AFFECT METABOLISM

31. AGE ONCE YOU REACH THE BIG 40, YOUR METABOLISM WILL SLOW DOWN AT A RATE OF 5% PER DECADE. AT ABOUT THE AGE OF 40, YOUR BODY PRODUCES LESS AND LESS OF THE GROWTH HORMONE.

34. WAYS TO BOOST METABOLISM

37. SMALL PORTIONS MORE OFTEN Eat something every 2 – 3 hours

38. PROTEIN WITH EVERY MEAL PROTEIN HELPS IMPROVE YOUR LEAN MUSCLE MASS AND REMEMBER, THE MORE LEAN MUSCLE, THE HIGHER YOUR BMR… AND IF YOU DON’T WANT TO, YOU WILL HAVE TO DEAL WITH THESE GUYS!!

40. BASAL METABOLIC RATE Amount of calories you use just staying alive – Makes up 60-70% of the calories we consume

41. BEATING OF OUR HEART

42. BREATHING

43. MAINTENANCE OF BODY TEMPERATURE

44. Basal Metabolic Rate how many calories you use just staying alive – Makes up 60-70% of the calories we consume » Beating of our heart » Breathing » Maintenance of body temp Women: BMR = 65 + (4.35 x ______) + (4.7 x __________) – (4.7 x ___) = weight height-inches age Men: BMR = 66 + (6.23 x ______) + (12.7 x __________) – (6.8 x ___) = weight height-inches age

45. TARGET HEART RATE The range of numbers between which your heart and lungs receive the most benefit from a workout Maximum Heart Rate x.65 = _____ to Maximum Heart Rate x.85 = _____ beats / minute Maximum Heart Rate— the upper limit of what your cardiovascular system can handle during physical activity 206.9-(.67 x age) = _______ beats / minute

47. RESTING HEART RATE (RHR) The number of times your heart beats per minute when you are relaxing – Indicator of your level of cariorespiratory endurance – Normal resting heart rate = 60-100 beats/minute Athletes = 40-60 beats / minute

48. RECOVERY TIME amount of time it takes for the heart to return to RHR after strenuous activity – The shorter, the better