Weight managementThe average teen should aim to exercise at

LEAST 30-60 minutes a dayGoal: Increase heart rateExercises that are effective:

WalkingJoggingAnything that involves movement (sports,

dance, swimming, weight lifting, etc)GET YOUR HEART RATE UP!

Physical FitnessAbility of your body to carry out daily physical activities WITHOUT getting out of breath, sore, or overly tired.

vs.

Cardiorespiratory EnduranceAbility of your heart, blood vessels, lungs,

and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active.

How to increase? Walk, jog, dance, swim, ride bike, etc.

Muscular StrengthAmount of force that a muscle can apply in a

given contraction. How to increase?

Weight training, push ups, lunges, etc.

Muscular EnduranceAbility of the muscles to keep working over a

period of time.How to increase?

Weight training, cross-country, gymnastics, etc.

FlexibilityAbility of the joints to move through their full

range of motion.How to increase?

Dance, Yoga, Stretching

Body CompositionRatio of lean body tissue (muscle and bone)

to body-fat tissue.

Easy Ways to get ExerciseBreak it apart- When you’re studying, take a

10 minute break every hourIn that 10 minute time

StretchJumping jacks or push upsGo for a quick jog around your streetUse resistance bands or weightsDance around your room to your favorite musicGo for a walkYoga

Follow the FITT formula!F- FrequencyI- IntensityT- TimeT- Type

Exercise at least 3-5 days a week, at medium-maximum intensity, for at least 30-60 minutes doing activity you LIKE to do!!

Target Heart RateYour maximum heart rate (MHR) is the

maximum number of times your heart should beat in a minute while doing any physical activity.

To calculate your MHR, subtract your age from 220. Chapter

Target Heart Rate Zone, cont.Your target heart rate zone is the range of

heart rates in which you gain the most cardiorespiratory health benefits.

To calculate your target heart rate zone, multiply your MHR by 60 percent (0.6) and 85 percent (0.85). These are the lower and upper limits of the range.