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2. 2 Developing a Positive Fitness Attitude Government statistics reveal that about one-third of all American teens are sedentary and overweight.

3. 3 Your Attitudes Your attitude plays a major role in the decision to maintain a personally fit lifestyle. Attitude Your mindset or outlook toward a given topic or subject. Term to Know This is especially true during adolescence.

4. 4 Other factors that shape your attitudes are: Your Attitudes The influence of your peers Peers People the same age who share a common range of interests and beliefs. Terms to Know Peers People the same age who share a common range of interests and beliefs. Media The collective forms of mass communication found within society at any given time The media

5. 5 Benefits of Personal Fitness Healthy, fit people have feelings of high self esteem. They also have a more positive self-concept. Self-concept The view you have of yourself. Term to Know

6. 6 Benefits of Personal Fitness One of the benefits of personal fitness is stress reduction. Regular physical activity or exercise lowers blood pressure and can reduce hormone levels that cause stress.

7. 7 Benefits of Personal Fitness Regular physical activity leads to improvements in academic and physical performance. It enhances concentration spans. It raises energy levels. It results in fewer missed days of school.

8. 8 Benefits of Personal Fitness Regular physical activity leads to an increase in life expectancy. The physically inactive person has a shorter life expectancy than the physically active person. The physically active person has improved blood cholesterol and triglyceride levels.

9. 9 Guidelines for Getting Started Don’t put off ‘til tomorrow what you can do today. This is a good motto for someone who has made a commitment to become and stay personally fit.

10. 10 Setting Fitness Goals Here are some guidelines for setting fitness goals: Make a contract with yourself to show your commitment to improving your personal fitness. Make a list of goals that are both reasonable and specific. Make a schedule of your fitness activities that fits in with your other obligations and responsibilities. Be patient: begin slowly and progress gradually. Enjoy it. Make it social experience by participating with others in a variety of activities that you like doing.

11. 11 Setting Fitness Goals Choose a fitness program that will be effective and safe. Choose a variety of activities and consider safety.

12. 12 Physical Activity and Exercise Guidelines The harder you work, the greater the rewards to your health and fitness. As a teen, you should strive to do a minimum of 225 minutes of activity or exercise per week. Adults should do a minimum of 150 minutes per week.

13. 13 How Hard Should you Work?!! Moderate Physical Activity: Activity in which you start to sweat in about 10-15 minutes. Vigorous Physical Activity: Activity in which you start to sweat in 5-8 minutes. Activity can also be measured by heart rate which is more accurate.

14. 14 Jump Starting Your Personal Fitness Program Remember these tips when you start your personal fitness program: Begin your conditioning program at a low-to-moderate level. Gradually increase this level over a period of several weeks to reduce injury risks. Start with the cardiovascular and flexibility components. Add the muscular strength and endurance components later.