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Your body is made for activity.

Stimulating your muscles, bones, heart, lungs &
blood vessels with regular exercise helps you
gain or maintain physical fitness.
5 Components of Health Related Fitness :
Cardiorespiratory Endurance

Ability of your heart, blood vessels & lungs to distribute nutrients and oxygen

Muscular StrengthThe capacity of a muscle group to exert or resist a force

Muscular Endurance
The ability of your muscles to keep working

Flexibility

Bending, stretching, and twisting your joints easily; the ability to

use a muscle throughout your entire range of motion

Body Composition

The amount of body fat compared to lean

tissue such as muscle or bone

Benefits of Exercise

Physical

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Improves posture and appearance

Controls appetite (emotional desire for food)

Increases resistance to disease

Helps reduce excess body fat; weight control

Helps to reduce the risk of heart disease, type II diabetes and certain types of cancer

Psychological

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Improves mental alertness and overall mood

Improves self-image
Helps relieves stress
Helps control anxiety and depression
Increases social involvement

Endorphins chemicals produced by the brain that

give a sense of satisfaction & pleasure. During
exercise, brain cells produce greater amounts of
endorphins.

Types of Exercise
Type
Aerobic

Anaerobic

Description

Duration

Examples

Nonstop, repetitive
strenuous physical
activity

Minimum 20
minutes

Swimming, riding
a bike, long
distance running

A few
seconds to a
few minutes

Weight lifting,
sprinting, push-ups

Short term, intense

physical activity
during which muscles
use up more oxygen
than blood can
supply

Benefit
Improves
cardiovascular &
muscular
endurance

Improves
strength &
speed, in some
cases flexibility

TYPES OF STRENGTH BUILDING MOVEMENTS

Type

Description

Examples

Isotonic

Exercise in which
muscles contract and
relax through the full
range of their motion

Bending and straightening

arms

Isometric

Exercise in which
muscles contract
without much body
movement

Pushing against a wall, wall

sit, pressing hands
together

Isokinetic

Muscles move through

range of motion
against a resistance

Always use machines to

isolate specific muscles
groups

Benefit
Develops muscular
strength

Develops muscular
strength

Enables use of specific

muscle groups; develops
muscular strength

* The FIT Principle

The effectiveness of your exercise depends on 3 factors:
F = Frequency
I = Intensity

Exercise most days a week (4, 5, or 6)

The more intense the exercise, the higher your heart

rate will be during your workout

Max. Heart Rate hearts top speed (220-age)

Target Heart Rate the heart rate you need to maintain
during aerobic exercise in order to benefit from the workout
(approx. 140 170 BPM, 75% of the maximum heart rate)
T = Time The amount of time spent exercising

Sleep - deep relaxation of the body and mind; little

conscious thought or movement

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Muscles relax and body releases tension

Body temperature drops
Breathing and heart rate lower
Growth and repair of tissues takes place

Insufficient sleep has been linked

to the development and
management of a number of
chronic diseases and conditions,
including diabetes,
cardiovascular disease, obesity,
and depression.

A person tends to follow the same

cycle of sleep and wakefulness day
after day and these patterns are
learned.
A circadian rhythm is a 24-hour cycle
of behavior patterns that humans
exhibit.

National Sleep Foundation recommendations:

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Go to bed at the same time each night and rise and the same time each morning

Make sure you bedroom is a quiet, dark, and relaxing environment, which is neither too hot to too
cold

Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as
reading, watching TV, or listening to music
Remove all TVs, computers, and other "gadgets" from the bedroom

Avoid full meals before bedtime

Sleep Disorders
Insomnia Diculty falling asleep or staying asleep
Sleep Apnea
Narcolepsy-

Breathing stops for short periods during sleep and resumes suddenly

People who fall asleep suddenly without warning for short periods of time.
Narcoleptic people enter REM sleep without passing through NREM sleep

Sleep Cycle
NREM (non rapid eye movement)
-eyes move very little
-body gradually reaches state of
deepest relaxation through 4 stages
REM (rapid eye movement)
-rapid flickering of eyes behind
the eyelids
-high level of brain activity
-dreams
Sleep starts with NREM, progresses to REM, and then cycles back and forth
between the two types during an 8-hour period.
Teenagers and adults are recommended to get 7-9 hours of sleep every
night.
http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/sleep-101
http://helpguide.org/life/sleeping.htm