Fitness and Nutrition

Blood Pressure

Heart

Pulse Rate

Respiration

Aerobic Exercise

Remember

Cool Down

Blood Pressure• Ideal Pressure- 120/80• Ranges From……..• Top # (systolic) 100-140• Bottom # (diastolic) 60-90• When diastolic # is high, this is an indication

of a serious problem• High Blood Pressure = Hypertension• Low Blood Pressure = Hypotension• Stroke results from Hypertension, can cause

paralysis on one side of the body

The Heart

• The heart is a large muscular organ located on the left side of the chest.

Pulse Rate

• Pulse rate-resting heart rate

• Ideal normal-80 per min.

• Range Normal-60-100 per min.

• People who exercise may have a lower resting rate

Respiration

• Normal range = 14-20 breaths per minute

Aerobic Exercise

Exercise is aerobic if you

• Use the large muscles in the lower part of your body

• Breathe more heavily w/o being out of breath & feel warmer (heart rate is 60%-80% of your maximum)

• exercise 20 min. at a time, 3 or more times a week, or 10min bouts at different times of the day

Remember: the only way to lose body fat is to burn more calories than you take in.

Benefits of aerobic exercise:• Makes your heart stronger & more effective (which

helps prevent heart disease)• Increases endurance to prevent tiring• reduces excess fat• tones your muscles• improves circulation• burns calories while exercising & over time, adds

muscles, which raises metabolism

Cool Down

• Be sure to cool down after exercise

• Bring your heart rate down slowly to recovery rate

• Cooling down prevents fast-pumping blood from pooling in the muscles & organs, which can cause nausea or soreness

The End

• By Anna Chappell, Amanda Goad, Gina Goad, Skyler Sharp, Amanda Wall, Melissa Worrell and Amy Wyrick