Deanna CromerGrade Level 10th

Total Fitness

Five components of Total FitnessCardiovascular fitness

Muscular Strength

Muscular Endurance

Body Composition

Flexibility

Physical Benefits

Strengthens heart

Boost HDL (good) cholesterol

Aids circulatory system

Lower blood pressure

Lower blood fats

Mental Health Benefits

Relieve stress and anxiety

Improve sleep patterns

Renew your energy

Extra Benefits

Strenthen muscles

Increase flexibility

Build stronger bones

#1 killer of men and women

Death from CVD every 33 seconds

1/6 of deaths under age 65

CVD kills ½ million women a year

1 in 2 deaths from CVD

Risk of stroke increases after menopause

High blood pressure

Physical inactivity

Overweight

Diabetes

25% Americans report no leisure activity

22% report physical activity 5 X’s a week

60% Americans don’t achieve recommended activity

Men > active than women

Young adults > active than older adults

American Heart Association Says….

Strolling 1 mile per hour

Cycling on level surface 5mph

gardening

Walking 3-5mph

Cycling 8mph

Tennis (doubles)

Raking leaves

Jogging 5mph

Cycling 12mph

basketball

Harder work = More benefits

Higher aerobic capacity

Lower mortality rates

Lower stress hormone levels

Reduce tendency for diabetes

Less tendency for blood clots

No exercise with weight loss = negative effects

Burn calories slower

Break down muscles

Gain weight back quickly

Know when and how to exercise

Control obesity problems

Understand weight management

Feel better about physical appearance

3-5 times a week

30-60 minutes at a time

65-90% target heart rate

Recommended to improve fitness

Components of a Cardiovascular program

Warm up

Muscular Conditioning

Aerobics

Cool down

Stretching

Low Calisthenics

Walking

Calisthenics

Weight training

Pulley weights

Fast walk

Jog/run

Bike

Swim

Vigorous games

Walking

Stretching

Similar to Warm up

Importance of a cool down

Slows heart rate and metabolism

Prevents blood pooling

Prevents dizziness and fainting

Returns body to homeostatis

Start slow

Include warm up and cool down

Progress gradually

Schedule regularly

Include variety

Credits

www.lifeclinic.com

www.ouhsc.edu/phar5442/lectures

www.ops.uicedu/rec/aerohome.com

www.support.polar