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Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassio n teamwork

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Page 1: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

Healthy Citizenship

SEVEN CHARACTERISTICS

R

E

S

P

E

C

T

responsibility

effort

self-control

perseverance

exemplary leadership

compassion

teamwork

Page 2: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

Basics of ConditioningPersonal Conditioning

One person’s plan for physical activityPersonal conditioning programs develop Physical Fitness

Page 3: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

5 Components of Physical Fitness

1. Cardio-respiratory Endurance

2. Muscular Strength3. Muscular Endurance

4. Muscular Flexibility

5. Body Composition

Page 4: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

Cardiorespiratory Endurance

~ Is the ability to do activities using large muscle groups for long periods of time

~ is developed by repeated movements that overload the heart and lungs

Page 5: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

Muscular Endurance

~ is the ability to do the same movement over & over or to hold one position for a long time

~ is developed by lifting light weights a few times or repeating a motion.

Page 6: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

Basics of ConditioningMUSCULAR STRENGTH

~ is the maximum effort applied by a muscle or groups of muscles~ is developed by lifting heavy weights a few times

Page 7: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

MUSCULAR FLEXIBILITY

~ is the ability to move a limb (arm, leg) through its entire range of motion

~ is developed by stretching slowly and holding at least 15 seconds

Page 8: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

Basics of ConditioningBODY COMPOSITION

~ the percentage of fat and lean (muscle & bone) tissue

~ having to little or too much body fat can lead to health problems

~ aerobic activities burn fat

~ weight training builds muscle

Page 9: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

SELF-ASSESSMENT

~ gives you information about your current physical fitness.

~ assessment means “test”

Cardio-respiratory ~ assessed by how long you can exercise at moderate intensity.

Muscular Strength ~ assessed by how much weight you can lift

Page 10: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

SELF - ASSESSMENT

Muscular Endurance ~ assessed by how many times

an exercise can be done

Muscular Flexibility ~ assessed by the range of

motion at a joint

Page 11: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

Basics of Conditioning

CONDITIONIG PRINCIPLES

F = FREQUENCY ~

How often I exercise

I = INTENSITY ~How hard I work when exercising

T = TIME ~ How long I exercise

Page 12: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

Workout Heart Rate Chart

Page 13: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

GOAL SETTING

~ Goals should be realistic

~ Goals should be achievable

~ Base goals on your needs and desires

~ Choose an activity you like!

Page 14: Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

GOALS

SHORT TERM ~ 1 to 3 weeks

LONG TERM ~ 2 to 7 months

WHAT DO YOU DO WHEN YOU REACH A GOAL?

WHAT IF YOU DON’T REACH A GOAL?