PHYSICAL BENEFITS OF EXERCISEINCREASES:• MUSCLE STRENGTH & ENDURANCE• EFFICENCY OF HEART & LUNGS• PHYSICAL STAMINA• BONE STRENGTH• FLEXIBILITY• RESISTANCE TO BONE & MUSCLE INJURY• RESISTANCE TO DISEASEREDUCES:• BLOOD PRESSURE• RISK OF CARDIOVASCULAR DISEASE• EXCESS BODY FATHELPS:• MAINTAIN DESIRED BODY WEIGHT• CONTROL APPETITE• DIGESTION & PREVENT CONSTIPATION

PSYCHOLOGICAL AND SOCIAL BENEFITS OF EXERCISE

IMPROVES:MENTAL ALERTNESSQUALITY OF SLEEPRELAXATIONABILITY TO CONCENTRATERESISTANCE TO MENTAL FATIGUESELF IMAGE

INCREASES:SOCIAL INTERACTIONSSELF CONFIDENCEINVOLVEMENT IN SOCIAL ACTIVITIES

HELPS:RELIEVE STRESSCONTROL ANXIETY & DEPRESSION

FIVE BASIC COMPONENTS OF FITNESS

Cardiovascular Endurance: how well the heart and lungs function.

Muscular Strength: how much can be lifted at one time.

Muscular Endurance: how long something can be lifted.

Flexibility: range of motion in the joints.

Body Composition: ratio of muscle, tissue, bone and fat in the body.

TYPES OF EXERCISE

• AEROBIC-nonstop, repetitive, strenuous physical activity that increases the breathing and heart rate.

Examples: running, swimming, biking

• ANAEROBIC-intense physical activity during which muscles use up more oxygen than the blood can supply.

Examples: weight training, sprints, push ups

YOUR EXERCISE GOAL AND HOW TO ACHIEVE THEM

3 to 4 times a weekWeights at 70% of the heaviest weight you can lift

AEROBIC AND ANAEROBIC

Muscular Endurance

2 to 3 times a weekUse weights that are up to 90% of the heaviest weight you can lift

ANAEROBICMuscular Strength

4 to 5 times a week at or above your target heart rate

AEROBICCardiovascular Endurance

30 TO 60 minutes each session4 TO 5 times a week

AEROBICWeight Loss, Good Body Composition, Flexibility

HOW OFTENTY PE OF EXERCISEGOAL

STAGES OF A WORKOUT

WARM-UP prior to each weight training session with a general warm-up.

WORKOUT perform the exercises/activities for at least 30 minutes. Aerobic and anaerobic exercises.

COOL DOWN after the workout, relaxing for 5 to 10 minutes, lowering your heart rate.

THE FITT PRINCIPLE

FREQUENCY= days per week

INTENSITY= keeping target heart rate

TIME= length of the workout

TYPE= type of exercise being performed

TARGET HEART RATE

220-AGE =MHR

MHR X .60=(LOW END OF TARGET

HEART RATE RANGE)

MHR X .80=(HIGH END OF TARGET

HEART RATE RANGE)

EXAMPLE:220-20=200200 X .60=120200 X .80=160

METABOLISMMETABOLISM: THE AMOUNT OF ENERGY (CALORIES) YOUR BODY BURNS TO MAINTAIN ITSELF.

Calories are burned no matter what you are doing even sleeping.

Many things can effect your metabolism:ExerciseGeneticsAge Weight Gender

EXERCISE OVER “DIET”

FITNESS COMPONENTS

BODY COMPOSITION: Research shows muscle is less dense than fat. One pound of muscle occupies about 22% less space.

MUSCULAR STRENGTH :Muscles develop from training and exercise. Extra protein does not assist in muscle development. Protein is needed to help build muscle so a nutritious, well-balanced diet that includes 6-7 ounces of protein and 2-3 servings of diary.

MUSCULAR ENDURANCE:Toning and shaping can help muscular endurance. Strength training does not mean “bulky appearance.” Genetics factors determine the amount of muscle bulk.

FLEXIBILTY:Stretching before and after workouts is important in reducing the risk of injury. Warm-up and cool down for 5 -10 minutes.

CARDIOVASCULAR ENDURANCE: Aerobic training will improve the cardiovascular system. Working out at least 3 times a week can achieve a higher fitness level.

Cooper’s 1.5 Mile Run and 20 Minute Steady-State Jog Test

Wk. #1 2 mins./1 min. 2/1-2/1-2/1-2/1 2/1-2/1-2/1-2/1-2/1-2/1-2 3/1-2/1-2/1-2/1-2/1-2/1

Wk. #2 3 mins./1min. 3/1-3/1-3/1-3/1 2/1-2/1-2/1-2/1-2/1-2/1-2 3/1-2/1-2/1-2/1-2/1-2/1

Wk. #3 7 mins./1 min. 6 mins./2 mins.OR 11 mins. steady jog or run

8 mins./1 min. 5 mins./2 mins.OR 11 mins. steady jog or run

8 mins./1 min. 5 mins./2 mins.OR 11 mins. steady jog or run

Wk #4 9 mins./1 min. OR 13 mins. steady jog or run

10 mins./1 min. 4 mins./1 min.3 mins/1 min. OR 15 mins. steady jog or run

10 mins/1 min. 8mins./1 min. OR 16 mins. steady jog or run

WK #5 Perform the test and evaluate yourself

12 mins./1 min. 7 mins./1 min. OR 15 mins. steady jog or run

13 mins./1 min. 7mins./1 min. OR 15 mins. steady jog or run

Cooper’s1.5 MileRun

EVALUATE YOURSELF:M-1.5 Miles in 10:48-9:41F-1.5 Miles in 14:30-12:30Good-to-better rating

20 Minute Steady-State Jog Test EVALUATE YOURSELF:M-Jogging 1.8-2 milesF-Jogging 1.6-1.8 miles (in 20 minutes)