PHYSICAL ACTIVITY FOR LIFE

ELEMENTS OF FITNESSAEROBIC vs ANAEROBIC

PROGRAM BASICS

PHYSICAL ACTIVITY

ELEMENTS OF FITNESS CARDIORESPIRATORY ENDURANCE

ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity

MUSCULAR STRENGTHamount of force a muscle can exert

MUSCLE ENDURANCEAbility of the muscle to perform physical tasks

over a period of time without becoming fatigued

PHYSICAL ACTIVITY

ELEMENTS OF FITNESS FLEXIBILITY

ability to move a body part through a full range of motion

BODY COMPOSITIONRatio of body fat to lean body tissue, including

muscle, bone, water and connective tissues such as ligaments, cartilage, and tendons

PHYSICAL ACTIVITY

2 categories of physical activity AEROBIC EXERCISE

any activity that uses large muscle groupsrhythmic in naturemaintained continuously for at least 10 minutes

3 times a day OR for 20-30 minutes 1 time EXAMPLES

runningcyclingswimmingdancing

PHYSICAL ACTIVITY

2 categories of physical activity ANAEROBIC EXERCISE

intense short bursts of activity muscles work so hard that they produce energy

without using oxygen

EXAMPLESrunning 100 meter dashlifting weights

PHYSICAL ACTIVITY

PHYSICAL ACTIVITY PROGRAMS CHOOSING ACTIVITIES

costtime / placepersonal safetywhere you live / locationlevel of your health

because it focuses on YOUR goals, fitness programs will be unique

PHYSICAL ACTIVITY

BASICS WARM UP (activity that prepares the muscles for work)

WORKOUT (activity is preformed at its highest peak)

FREQUENCY (# of times a week)

INTENSITY (how hard you work your muscles /cardiorespiratory system)

TIME/DURATION (time of aerobic / anaerobic exercises)

TYPE (choose activities you enjoy)

COOL DOWN (activity that prepares muscles to return

to resting state)

PHYSICAL ACTIVITY

F.I.T.T F – frequency I – intensity T – time/duration T – type

PROGRAM FACTS devote 75-80% of your workout time to aerobic

activity and 20-25% to anaerobic activity for maximum health benefits.