Dr. Jonathan Spages is describing the Aerobic activity improves cardiorespiratory endurance. He is great to give a diet program or plan to people.

1. PhysicalFitness
AEROBIC ACTIVITY IMPROVES
CARDIORESPIRATORY ENDURANCE.
D R . J O N AT H A N S PAG E S

2. Muscular Strength
• What Is Muscular Strength? The amount of
force muscles apply when they are used is
called muscular strength.
• Measuring Muscular Strength Muscular
strength can be measured as the amount of
weight you can lift. Strong muscles support
bones and joints.

3. Muscular Endurance
• What Is Muscular Endurance? Muscular
endurance is the ability to use a group of
muscles over and over without getting tired
easily.
• Difference Between Strength and
Endurance Muscular strength lets you lift
something heavy. Muscular endurance lets
you lift it over and over again.

4. Cardiorespiratory Endurance
• What Is Cardiorespiratory Endurance?
Cardiorespiratory endurance is the ability of
your heart and lungs to work efficiently during
physical activity.
• Measuring Cardiorespiratory Endurance
Recovery time is how long it takes your heart
rate to return to resting heart rate (RHR) after
activity. You can use RHR and recovery time
to measure your cardiorespiratory endurance.

5. Aerobic activity
improves
cardiorespiratory
endurance.

6. Flexibility
• What Is Flexibility? Flexibility is the ability to
use joints easily.
• Staying Flexible To stay flexible, you need to
lengthen the tissues around a joint, especially
the muscles. Regular physical activity is
usually enough to stay flexible.

7. Each joint in the body is a complex
combination of bones, muscles, ligaments,
and tendons.

8. Body Composition
• What Is Body Composition? Body
composition compares the weight of fat in
your body to the weight of your bones,
muscles, and organs.
• Achieving Good Body Composition Activity
and good nutrition are the keys to good body
composition. If you get regular physical
activity, you can have good body composition.

9. Exercise to Be Fit
• Improving Fitness To improve your fitness,
you need to exercise your body more than you
normally do.
• Choosing Activities Different activities
improve different components of fitness. For
example, stretching does not improve your
muscular strength as much as lifting weights
does.

10. How many days is the most
efficient amount to exercise?

11. How Exercise and
Diet Affect
Fitness

12. Eating Well to Exercise Well
• Food Is Fuel You need to eat well to get the
most from exercise. Food is fuel for physical
activity.
• What Not to Eat Junk food and foods high in
fat don’t provide good fuel. Not eating enough
food also hurts how well you exercise. If you
don’t eat enough food, you won’t have enough
energy to keep going.

13. Bread and Pasta- Provide most of the
energy for our body to do work…complex
carbohydrates allow for long lasting
Meats/Beans/Fish- Provide protein that
help repair and build muscles/bones
Dairy- provides calcium which strengthens
bones
Fruits and Vegetables- Provide quick
energy sources along with minerals and
vitamins that help all body systems

14. The Benefits of Exercise

15. Journal Writing:
• Reflect on your exercise habits…
• What do you do for exercise?
• Why do you exercise? What do you
get out of it?
• Who do you exercise with?
• What is one thing that keeps me
from exercising more?

16. Physical Benefits
• Regular Exercise Regular exercise offers the
following benefits to your physical fitness:
1. increase in strength
2. increase in cardiorespiratory endurance
3. improvement of flexibility
4. improvement of body composition
5. improves coordination

17. Mental and Emotions Benefits
• Feeling Good Regular exercise offers the
following benefits to your mental and
emotional health:
1. feeling of calmness
2. improves alertness
3. helps you deal with stress
4. improves self-esteem

18. Social Benefits
• Making Friends Regular exercise offers the
following benefits to your social health:
1. chance to meet new people
2. opportunities to develop friendships
3. opportunity to work as a team

19. Testing Your Fitness

20. Why Test Your Fitness?
• Knowing Your Strengths and Weaknesses
Knowing your fitness strengths can help you
choose new activities to try. Knowing your
weaknesses helps you plan to improve your
physical fitness.
• Seeing Improvements Regular fitness testing
also helps you check for changes in your
fitness.

21. Monitoring Heart Rate
• Target Heart Rate Zone You can estimate
your target heart rate zone by using the
following equations:
MHR = 220 - age
60% of MHR = MHR x 0.6
85% of MHR = MHR x 0.85

22. Strength, Endurance, and Flexibility
• Testing Your Physical Fitness Some
of the most common ways to test
physical fitness are:
1. Muscular strength and muscular endurance
are tested with pull-ups and curl-ups.
2. Cardiorespiratory endurance is tested by
running or walking 1 mile.
3. Flexibility is tested using the sit-and-reach
test.

23. Estimating Body Composition
• What Is Body Composition? Body
composition compares fat weight to lean
weight in your body.
• The Body Mass Index The body mass
index (BMI) is a formula that uses height
and weight to estimate body composition.

24. Testing Your Fitness
A high BMI indicates that the ratio of fat
weight to lean weight is high.

25. Your Fitness Goals

26. What Do You Want to Do?
• Choosing an Activity Most people choose
activities they think are fun. If you are having
fun, you are less likely to quit.
• Setting Goals If you are trying to improve
your fitness, try setting fitness goals. For
example, you may want to improve muscular
strength. If so, set a goal to be able to lift a
certain amount of weight.

27. What Affects Your Goals
• Risks vs. Benefits As you set goals, you
need to balance the risks against the
benefits of physical activity.
• Your Parents and Friends Pay attention to
how your parents and your friends affect
your goals. Parents and friends can be very
supportive of your fitness goals.

28. How Will You Achieve Your Goals?
• Making a Plan A good fitness plan improves
physical fitness over a long period of time.
Set a series of short-term goals that lead to a
long-term goal. You will get a sense of
accomplishment when you meet your short-
term goals.

29. Are You FIT?
• Improving Fitness To see improvement in
your fitness, you need to increase the
frequency, intensity, and time of your
workouts:
1. Frequency is how often you exercise.
2. Intensity is how hard you exercise.
3. Time is how long you exercise.

30. How Can You Monitor Your Progress?
• Fitness Logs To check your progress, you
should test yourself often. Record your
results in a fitness log.
• Recording Workouts You should also
record how long your workouts last in your
fitness log. You can include information about
your heart rate, how you felt during your
workout, and the weather conditions if you
were outside.

31. Injury and Recovery

32. Warning Signs of Injury
• Pay Attention to the Signs Six warning
signs of injury are:
1. joint pain
2. tenderness in a single area
3. swelling
4. reduced range of motion around a joint
5. muscle weakness
6. numbness or tingling.

33. Recovery from Injury
• RICE RICE is the treatment for most
injuries. It is also useful while you heal.
RICE stands for:
1. rest
2. ice
3. compression
4. elevation

34. Exercising Caution

35. Warm-Up and Cool-Down
• Warming Up A warm-up gets you ready for
exercise. It increases blood flow and loosens
muscles and tendons.
• Cooling Down A cool-down helps your body
return to normal after exercise. It helps the
heart return to its resting rate.

36. Stretch
• How to Properly Stretch Stretch after
a warm-up or cool-down. Stretch
slowly, without bouncing. Stretches
should be held about 10 to 30
seconds.

37. Don’t Go Too Fast
• Know Your Limits Working too hard often
leads to acute injuries, such as strains and
sprains. Long workouts are also risky. The
body gets too tired. You can lose
concentration and get hurt.

38. Improve Your Form
• Poor Form Poor form may put a lot of
pressure on your muscles, joints, and bones.
Using poor form over a long period of time can
cause chronic injuries, such as tendonitis.
• Learning the Correct Form You should talk
to your teacher or coach before trying a new
exercise. He or she can show you the correct
form and help you learn it.

39. Take a Break
• Let Yourself Recover Rest and recovery
are important parts of a fitness program.
Rest gives the body time to repair itself. Rest
should be planned along with exercise in
your fitness program.

40. Wear the Right Clothes
• Special Clothing Many sports have special
clothing needs. For example, football and
hockey jerseys need to be large enough to go
over safety equipment.
• Consider the Weather Always consider the
weather when you are dressing for physical
activity. Dress in layers if the weather may
change.

41. Use Your Safety Equipment
• Let Yourself Recover Safety equipment
serves two purposes:
1. Safety equipment lets you try activities that
would otherwise be unsafe.
2. Safety equipment protects you in activities
that are generally safe but in which accidents
could happen.

42. Don’t Exercise Alone
• Why Exercise with a Partner? If you get
hurt while exercising alone, there probably
won’t be anybody around who can help
you. If you have friends around, they can
help you or go get help.

43. Thank You