Transcript Physical Fitness

Weight management
 The average teen should aim to exercise at LEAST 30-
60 minutes a day
 Goal: Increase heart rate
 Exercises that are effective:
 Walking
 Jogging
 Anything that involves movement (sports, dance,
swimming, weight lifting, etc)
 GET YOUR HEART RATE UP!
Physical Fitness
 Ability of your body to carry out daily
physical activities WITHOUT getting
out of breath, sore, or overly tired.

vs.
Cardiorespiratory Endurance
 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.
 How to increase? Walk, jog, dance, swim, ride bike,
etc.
Muscular Strength
 Amount of force that a muscle can apply in a given
contraction.
 How to increase?
 Weight training, push ups, lunges, etc.
Muscular Endurance
 Ability of the muscles to keep working over a period of
time.
 How to increase?
 Weight training, cross-country, gymnastics, etc.
Flexibility
 Ability of the joints to move through their full range of
motion.
 How to increase?
 Dance, Yoga, Stretching
Body Composition
 Ratio of lean body tissue (muscle and bone) to body-
fat tissue.
Easy Ways to get Exercise
 Break it apart- When you’re studying, take a 10 minute
break every hour
 In that 10 minute time
 Stretch
 Jumping jacks or push ups
 Go for a quick jog around your street
 Use resistance bands or weights
 Dance around your room to your favorite music
 Go for a walk
 Yoga
Follow the FITT formula!
 F- Frequency
 I- Intensity
 T- Time
 T- Type
 Exercise at least 3-5 days a week, at medium-maximum
intensity, for at least 30-60 minutes doing activity you
LIKE to do!!
Target Heart Rate
 Your maximum heart rate (MHR) is the maximum
number of times your heart should beat in a minute
while doing any physical activity.
 To calculate your MHR, subtract your age from 220.
Chapter
Target Heart Rate Zone, cont.
 Your target heart rate zone is the range of heart rates in
which you gain the most cardiorespiratory health
benefits.
 To calculate your target heart rate zone, multiply your
MHR by 60 percent (0.6) and 85 percent (0.85). These
are the lower and upper limits of the range.