1. Stayin’ Fit for Life!

2. Benefits of Physical Activity Stay Healthy! Healthy Body Composition Higher self esteem Social Benefits Enjoyment

3. Staying Healthy Daily exercise improves cardiovascular endurance and function Keeps the doctor away

4. Healthy Body Composition Staying physically active helps maintain a proper weight Keeps from gaining weight

5. Higher Self Esteem Since physical activity helps keep you feeling healthier and comfortable with your body, you will have more confidence in yourself

6. Social Benefits Playing games and other physical activities are great ways to meet people

7. Enjoyment Physcial Activities are fun! They get you out of the house, gets your blood flowing and makes you feel better about yourself!

8. Types of Physical Activitiesand Recommended Amount Aerobic fitness Everyday for 60+ minutes Moderate or vigorous activity Muscular Strength 3 days for 60 minutes Moderate to Vigorous activity Bone Strengthening 3 days for 60 minutes Moderate to Vigorous activity These activities are the same as Muscular and Aerobic

9. Aerobic Fitness Activities Running Walking Jogging Swimming Hiking Bicycling Sledding Skiing Snowboarding Aerobics Spinning Dancing Ice skating Mowing the lawn

10. Activities for Muscle Strengthening 4 key components Lifting, Reaching and Pulling, Power, Balancing Activities Bench Press LatPulldowns Low Rows Squats Dumbbell flys Dumbbell press

11. Get bored? Get creative! Take a game and add your twist to it Ex: Volleyball and basketball Basketball rules Only difference is the ball cannot be held going down the court Ball is moved by bumping, setting, or if possible spiking

12. Creating your Workout Plan

13. Making a Workout Plan 3 major components Goals for the program What types of exercises will be needed Schedule enough time to include your activities

14. Goals Must be reasonable Ex: Lose 10lbs NOT lose 40lbs in 2 days Need a time frame Ex: Lose 10lbs in 3 weeks Post goals in a place that you see everyday Mirror, locker, etc.

15. Activities Activities vary according to goals Weight loss activities will include more aerobic activities Muscle strengthening goals will require weight bearing activities, and also some aerobic as well

16. Scheduling Set aside time for your activities Leave enough room for warm up/cool down and shower Plan accordingly

17. Nutrition As important as physical activity Stay away from junk food Proper diet will help get the results you want to achieve!

18. Sources o5com, extracurricular activities, December 29, 2010, attribution Phil Roeder, running, February 23, 2010, attribution Barb Jansen, weight room, February 23, 2010 LaShawn Brown, Spring into sports, February 26, 2010 Jill Maslowsky, Thumbs up!, February 26,2010 Barry Lewis, Family time, February 26, 2010 Jennifer Arnold, flag football, February 2010