Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Definition: heart and lungs working to send oxygen to your muscles during long periods of physical activity.

Aerobic activities are ones which increase heart rate/breathing AND can be continued for a long period of time (i.e. Biking, hiking, jogging)

3-5 days/week, 30-45 minutes each time

Intensity = how hard you are working

(Remember: You need to be able to maintain the workout for 30 minutes!)

Monitor your level of Intensity:- Target Heart Rate**- Breathing- Perceived Rate of Exertion

Definition: Ability of muscles to work against resistance.

Muscular Strength- Lots of weight, low repetitions (3-10 reps per set) - Adds bulk to your muscles

Muscular Endurance - Light amount of weight; many repetitions (12-20 Repetitions per set)- Focus is toning and recovery.

“Rest & Recovery” Principle: Major lifts/workouts should never be performed two days in a row.

- Upper body one day, Lower Body the

nextOR- Total body workout every other day.

Always have a day of rest between lifts/workouts.

Definition: Ability of joints and muscles to move in a full range of motion.

Important for injury prevention, increasing body temperature, & increase elasticity of large muscle groups.

Yoga, dance, and pilates = promote and improve flexibility.

15-30 minutes, daily

The body is made-up of•Muscles•Bones•Organs•Fat

A healthy body has a good balance these components based on age and gender.

How to improve and/or maintain your level of fitness.

Frequency is the number of times a week that you are planning to exercise.

Example: 3-5 days a week

Intensity is how hard you are going to work.

Determine Your Target Heart Rate: 60-80% of 220 – Your Age

For a 16 year old: 220 – 16 = 20460% of 204 = 12280% of 204 = 163

Target Heart Rate = 122-163 beats per minute

Example: I am going to work our four days a week in my target heart rate zone of 122-in my target heart rate zone of 122-163 bpm.163 bpm.

Type is what type of exercise are you going to do.

Example: I am going to jog four days a week in my target heart rate zone of 122-

163 bpm.

Time is for how long are you going to do that activity.

Example: I am going to jog for thirty minutes four days a week in my target heart rate zone of 122-163 bpm.

FFrequency: 3-5 Days/Week IIntensity: 60-80% of Maximum

Heart Rate TTime: 30-45 minutes each time TType: Jogging