Final SGP Slides

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  • Being fit and/or exercising began to be important to me since 7th grade. Running in general has always helped me in many ways, ways where when I was stress, depressed, and not feeling well. When exercising it gives me 2 benefits, relieving the stress, and gives me energy.\n
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  • Fitness is the condition of being healthy and physically fit. Fitness is separated into two category components. Health related and also skill related. Health related components are factors in how well your body systems work. Skill related components are components which corresponds to how your body participates in various exercising activities.\n
  • Fitness is the condition of being healthy and physically fit. Fitness is separated into two category components. Health related and also skill related. Health related components are factors in how well your body systems work. Skill related components are components which corresponds to how your body participates in various exercising activities.\n
  • Fitness is the condition of being healthy and physically fit. Fitness is separated into two category components. Health related and also skill related. Health related components are factors in how well your body systems work. Skill related components are components which corresponds to how your body participates in various exercising activities.\n
  • Speed is the ability to move your body at a certain rate. Incorporating speed builds your endurance, the faster you push your speed in a workout especially for distance running it builds up your endurance for a longing exercise. For example, if you go for a run and you just time the minutes you want to run, you set yourself a limit that you’re comfortable with and you won’t get as far. If you push your speed and go for that run your body will excel will want to go longer and you will build up your exercising pace to even faster and longer.\n
  • Speed is the ability to move your body at a certain rate. Incorporating speed builds your endurance, the faster you push your speed in a workout especially for distance running it builds up your endurance for a longing exercise. For example, if you go for a run and you just time the minutes you want to run, you set yourself a limit that you’re comfortable with and you won’t get as far. If you push your speed and go for that run your body will excel will want to go longer and you will build up your exercising pace to even faster and longer.\n
  • Agility is the ability to move around at a certain position while keeping the body in a steady motion. Agility is basically your quickness. Agilities importance mainly helps in sports, but it helps you move your body in the quickest and efficient ways possible. Physical fitness wise it does help your quickness moving around, agility can be a vigorous workout when just training in general. EX. Ladder ropes\n
  • Balance is the ability to control your stability while standing upright and/or still. \n\n\n\nVisual system: Your vision provides important information to the brain about your environment, specifically where your body is in relation to the horizon while still or moving.\nSomatosensory system: You have special sensors sensitive to stretch, pressure, vibration, and touch in your muscles, tendons, joints, and skin that help your brain to know how your body is positioned.\nVestibular system: Balance organs in the inner ear tell the brain about the movements and position of your head. This system senses head movement and keeps your eyes focused. It can also tell the brain when your head is moving in a straight line (like when you are riding in a car or going up or down in an elevator) and sense the position of your head even when it is still (if it is upright or tilted).\n\nHoffman, Shannon. "Physical Therapy and the Balance System." Touchstonept. American Physical Therapy Association, n.d. Web. 3 Apr. 2011. <http://www.touchstonept.com/balancesystemfinal.pdf>. \n\n\n
  • Coordination is the ability to use your senses, incorporating your hands your foot and your feelings. Just like what you hear hand-eye coordination. People lack coordination, they seem to be awkwardly standing and often times shaky. Coordination helps also mostly with sports but can also benefit with exercising. A great example of coordination that is general in exercise is the way you run the way you move your legs and your arms. When running your arms should correspond to your opposite leg. For example when running you use your arms when your left arm is being pumped and up , your right leg should always be moving and it should change simultaneously when you run. This help the awkward stance in general when moving your whole body.\n
  • Reaction Time is the amount of time you react to something or the time it gets you and your body to move. Reaction time is mainly important to athletes but it is also a general skill component. Example of good reaction is time is starting a race at a track meet. When runners are down in their ready positions they wait for the ready, set, go. When the gun goes off, great reaction time should have a delayed action of when to go. If you have good reaction as soon as that gun goes off, you should be out. \n
  • Power has to do with your ability with strength work and speed. Every motion we based off of speed and power. For example during exercise lifting weight has a great impulse on power and speed, lifting dumbbells with all your power and which the speed you lift it up. Running also has the ability to use power and speed, your first step into going for the first jog is pushing yourself from the power you have in your legs to keep going.\n
  • Cardiovascular fitness is the state of working on your muscles during exercise to get your oxygen flowing throughout your circulatory system; which contains your blood vessels and heart. Cardiovascular fitness goes beyond than just strengthening your heart. Cardiovascular fitness has a direct effect on mental processes because of the increased blood flow. When exercising regularly your red blood cell count increases which the body uses to transport oxygen throughout the body. The two exercises that strengthens the cardiovascular system is aerobic and anaerobic exercises.\n
  • Cardiovascular fitness is the state of working on your muscles during exercise to get your oxygen flowing throughout your circulatory system; which contains your blood vessels and heart. Cardiovascular fitness goes beyond than just strengthening your heart. Cardiovascular fitness has a direct effect on mental processes because of the increased blood flow. When exercising regularly your red blood cell count increases which the body uses to transport oxygen throughout the body. The two exercises that strengthens the cardiovascular system is aerobic and anaerobic exercises.\n
  • Aerobic exercise incorporates the word oxygen. Aerobic exercises uses the same large muscle group rhythmically for a period of time. This type of exercise maintains your maximum heart rate. It consists of frequent movement and causes you to use oxygen/air. Oxygen/air is an important factor of aerobics exercise. Some types of aerobics exercise are:\n\nAerobic Dance\nCycling\nRowing Machine\nFitness Walking\nRunning\nTreadmill\nSwimming\n\n
  • Anaerobic exercise basically means without oxygen. Anaerobic exercise doesn’t let you breathe as aerobic does. Anaerobic exercise mostly consists of weight lifting. Generally you don’t breathe fast as you would normally do if you were to do aerobic exercises, weight lifting is considered as an anaerobic exercise because it doesn’t consists of much breathing. When you are lifting weights you push out with your power with no oxygen and once you come down you exhale carbon dioxide. You are mostly holding your breath as you lift weights that is why anaerobic is considering “without oxygen”.\n
  • Body Composition is the comparisons between your body fat and your lean body mass. Your body composition is more important than your actual weight. Comparing weight may be nothing to certain people. It mostly all depends on your body fat percentage. \n\nFor men, the ideal percentage of body fat is between 12 and 18%. Over 25% body fat for men is considered obese. For women, the ideal percentage of body fat is between 16 and 25%, with over 30% being considered obese.\n"Body Composition." Wellness UWSP Edu. UWSP University Health Service, n.d. Web. 9 Mar. 2011. <http://wellness.uwsp.edu/medinfo/h\n
  • Flexibility is the ability to move your joints to a certain reach. Flexibility is important in fitness and everyday life because when you are flexing your different muscles and leaning different ways, your body feels less tense and it also helps breathing. You’re opening that breathing capacity in your body.\n\n\n
  • As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day- to- day , normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity.\nTo relax your mind and "tune up" your body\nTo preserve range of motion\nTo maintain flexibility\nTo prevent injury during exercise\nTo prepare the muscles for more vigorous activity\nTo help develop body awareness\nTo promote circulation\n\n "Flexibility." Georgia State University EDU. N.p., n.d. Web. 6 Apr. 2011. <http://www2.gsu.edu/~wwwfit/\n\n\n
  • Muscular strength is the amount of force that your muscles can exert against resistance. Muscular improves sports performance and also exercising performance also. Muscle strength helps you become less tired. It helps make things easier when lifting things, daily chores such as mowing the lawn. Your strong muscles help your running, walking coordination easy going.\n
  • Muscular strength is the amount of force that your muscles can exert against resistance. Muscular improves sports performance and also exercising performance also. Muscle strength helps you become less tired. It helps make things easier when lifting things, daily chores such as mowing the lawn. Your strong muscles help your running, walking coordination easy going.\n
  • Muscular endurance is the ability to use your group of muscles holding a heavy weight for a long period of time. Muscular endurance is important because when active and you’re working your muscles, and they feel cramped and in pain, it gives you the ability to push through it.\n
  • Referring to the previous slide, fitness benefits you physically, mentally, and spiritually. When you are working out your body releases the natural hormone endorphins, it is released into your blood stream and travels all over throughout your body and give you a “natural high” feeling. The natural high helps you breakout through all the tension that you’ve been building up.\n
  • The source of energy that keeps your body going and moving is called Adenosine triphosphate, or ATP. ATP stores and uses energy. The cardiovascular system containing the heart is also an important fact of your inner body during exercise. The hearts job is to get blood out to your body’s muscles in working progress. When you are out of condition, your heart beats faster than it normally would if you were fit and healthy. Your heart will beat slow. This is because if you are out of shape, your heart is trying to condition yourself and the rest of your body, so your heart which is also a muscle will help you.\n
  • The source of energy that keeps your body going and moving is called Adenosine triphosphate, or ATP. ATP stores and uses energy. The cardiovascular system containing the heart is also an important fact of your inner body during exercise. The hearts job is to get blood out to your body’s muscles in working progress. When you are out of condition, your heart beats faster than it normally would if you were fit and healthy. Your heart will beat slow. This is because if you are out of shape, your heart is trying to condition yourself and the rest of your body, so your heart which is also a muscle will help you.\n
  • The respiratory system is just as important as the cardiovascular system during exercise. There are two types of respiration; external and internal respiration.\n
  • External respiration is the exchange of the two main gases of oxygen and carbon dioxide between your body the the environment from the outside. \n\n\nRespiration Terminology\nMinute Volume is the amount of air drawn into the lungs during one minute while the person is at rest.(Typically due to around 12-16 breaths/minute, so approx. 6-8 litres/minute.)\n\nResidual Volume is the air that remains in the lungs after expiration.(Typically approx. 0.35 litres.)\nTidal Volume is the amount of air taken into the lungs during one breath when the person is at reast.(Typically approx. 0.5 litres.)\nVital Capacity is the maximum volume of inspired breath, following maximum expiration.(Typically approx. 3.5 - 4.5 litres.)\n"External Respiration - Breathing and the human respiratory system.." IvyRose Holistic : Holistic Health, Alternative Medicine, Human Biology, Anatomy & Physiology and Chemistry Study Pages. N.p., n.d. Web. 24 Mar. 2011. <http://www.ivy-rose.co.uk/HumanBody/Respirator\n\n
  • External respiration is the exchange of the two main gases of oxygen and carbon dioxide between your body the the environment from the outside. \n\n\nRespiration Terminology\nMinute Volume is the amount of air drawn into the lungs during one minute while the person is at rest.(Typically due to around 12-16 breaths/minute, so approx. 6-8 litres/minute.)\n\nResidual Volume is the air that remains in the lungs after expiration.(Typically approx. 0.35 litres.)\nTidal Volume is the amount of air taken into the lungs during one breath when the person is at reast.(Typically approx. 0.5 litres.)\nVital Capacity is the maximum volume of inspired breath, following maximum expiration.(Typically approx. 3.5 - 4.5 litres.)\n"External Respiration - Breathing and the human respiratory system.." IvyRose Holistic : Holistic Health, Alternative Medicine, Human Biology, Anatomy & Physiology and Chemistry Study Pages. N.p., n.d. Web. 24 Mar. 2011. <http://www.ivy-rose.co.uk/HumanBody/Respirator\n\n
  • Internal respiration exchanges carbon dioxide and oxygen in the cells of the body. This happens in the same way gas exchanges in our lungs. The red blood cells carries oxygen to the body, and brings back the carbon dioxide to the lungs. \n\n
  • All types of exercise uses your muscles. The picture above show an inactive and active picture of your muscle. While exercising, as you use your muscles, your muscles are demanding on the rest of your body. When exercising your muscles act like “electric motors”. Our muscles take a source of energy and uses it to generate forces.\n
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  • Stretching before exercise is extremely important. It helps keep your joints flexible and lessens your chances of becoming injured during a workout. Stretching loosens your muscles and helps during workouts because you never want to exercise with tight muscles. Exercising without stretching and using your flexibility can cause harm and injuries when exercising because you don’t want to pull a muscle.\n
  • Aerobics helps you throughout your body. Aerobic exercises increases your heart rate, works different parts of your body muscles and causes your heart rate to rise. Any type of activity that forces your body to do all those three main things that aerobics exercise intend your body to do are the right fit, for example, walking, dancing, swimming, biking, etc. It is always good to do about at least 30 minutes a day of aerobics exercise.\n
  • Strength training helps you build up your muscles and helps build strong bones. Even being at least, you burn more calories with having more muscles. Strength training can be done with weights and different machines at the gym where you can also have at home.\n
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  • Making less car stops, using messages by foot instead of phone in a office, is the best exercise you can get during work. At work when you’re just sitting there, you have the time to stretch. At home you have no exercise equipment? Exercise does not need equipment, you can do the smallest activities that don’t require anything and you can still get your heart rate up. Move around your house, cleaning can even be an exercise.\n
  • Organize yourself. If work/school is in the way, there is always time to get up early in the morning to go for a little jog or exercise videos. Morning, afternoon, and evening exercise.\n
  • If you are a morning person, it is always good idea to plan out your exercising in the morning before you go to work or school. Morning people seem to stick to their plans more so than afternoon people because afternoon people fall to do their errands and avoid working out.\n
  • If you have time after lunch, it is always good to get in a good workout. Certain people prefer the weather in the afternoon, since it would me much warmer in the the afternoon it’d be easier to workout because your muscles would not be tense keeping you from injury.\n
  • Working out right before you go to bed may not be healthy. It’s not good you boost your heart rate up right when you’re about to relax. Find some time before dinner to workout then prepare your dinner than rest for the rest of your evening.\n
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  • Feel more energized. When you are physically active the blood vessels that go to your muscles dilate. It causes your blood flow to increase and the oxygen to start working towards your muscle, your metabolic rate to increases where it causes you to feel more energized.\n
  • Burn more calories at rest. Muscle burns far more calories at rest than fat does. Becoming more muscular, it increases your resting metabolic rate.\n
  • Improves overall appearance. Obviously, being physically fit not only benefits your inner body and helps you feel better inside, it also benefits you overall.\n
  • Be able to withstand stress. Exercise is known to be a stress reliever. Exercise increases the hormone epinephrine, or adrenaline. The hormone is for an increase in blood flow and it carries more oxygen to the brain, which makes you more alert and being more alert and aware with your surroundings helps you deal with stress.\n
  • Decrease risk of illness. Exercise builds up and improves circulation of our white blood cells.\n
  • Speed up recovery from injury or surgery. By exercising daily and living healthy, you body can better repair itself from damage done by an injury or surgery. When you increase muscle tissue and white blood cells by exercising, your body is better to reduce inflammation that occur from injury and surgery.\n
  • Keep Focused. Being able to stay focused is a key to everyday life. Being physical helps you be more alerts and lifts your hormones up and controls you.\n
  • Build up cardiovascular endurance. Regular physical activity not only strengthens your heart muscle and improves your blood’s oxygen carrying capacity, but also improves your breathing and muscular contractions.\n
  • Improve flexibility. By stretching and improving your flexibility helps your muscles become more elastic. It improves your overall range and can also help with your breathing.\n
  • Increase lean body mass. Increasing lean mass is important because it reduces your body fat and increases your metabolic rate. \n
  • I worked out each week to see how I would feel each day.\nI notice that I was very tired, but as soon asI continued to go on with the workout schedule I was less tired. Each morning I’d wake up with no problem and before I wouldn’t get out of bed whatsoever. \n
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  • Final SGP Slides

    1. 1. 1http://turbo.indyposted.com/wp-content/uploads/2010/10/Running-for-Fitness.jpg
    2. 2. FITNESSBy: Stacy Kim 1 http://turbo.indyposted.com/wp-content/uploads/2010/10/Running-for-Fitness.jpg
    3. 3. 2
    4. 4. Thesis StatementFitness not only helps in various wayssuch as figure and health, but can shapepeople in positive ways helping to tendstress and time management. 2
    5. 5. 3http://i240.photobucket.com/albums/ff168/fritz_jasmine22/fitness.jpg
    6. 6. Why fitness?Personal Relevance 3 http://i240.photobucket.com/albums/ff168/fritz_jasmine22/fitness.jpg
    7. 7. 4
    8. 8. 4
    9. 9. "Fitness | Define Fitness at Dictionary.com ." Dictionary.com | Free Online Dictionary forEnglish Definitions . N.p., n.d. Web. 28 Feb. 2011. <http://dictionary.reference.com/ 5
    10. 10. ~Series of components ~More than just exercising What is"Fitness | Define Fitness at Dictionary.com ." Dictionary.com | Free Online Dictionary forEnglish Definitions . N.p., n.d. Web. 28 Feb. 2011. <http://dictionary.reference.com/ 5 fitness?
    11. 11. "Skill Related Fitness." TeachPE.com - physical education and coachinginformation site. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>. 6http://i666.photobucket.com/albums/vv26/smanetta/fitness_beach.jpg
    12. 12. Skill-related Components Speed Endurance"Skill Related Fitness." TeachPE.com - physical education and coachinginformation site. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>. 6http://i666.photobucket.com/albums/vv26/smanetta/fitness_beach.jpg
    13. 13. "Skill Related Fitness." TeachPE.com - physical education and coachinginformation site. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>. 7http://www.football-plays.com/images/products/large_images/agility_training_ladder.jpg
    14. 14. Agility"Skill Related Fitness." TeachPE.com - physical education and coachinginformation site. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>. 7http://www.football-plays.com/images/products/large_images/agility_training_ladder.jpg
    15. 15. "Skill Related Fitness." TeachPE.com - physical education and coaching informationsite. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>.http://www.fitness-training-at-home.com/functional-fitness-training.html 8
    16. 16. Balance"Skill Related Fitness." TeachPE.com - physical education and coaching informationsite. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>.http://www.fitness-training-at-home.com/functional-fitness-training.html 8
    17. 17. "Skill Related Fitness." TeachPE.com - physical education and coaching information http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/site. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>. 9 health_tools/olympic_athletes_slideshow/getty_rm_photo_of_allyson_felix_running.jpg
    18. 18. Coordination"Skill Related Fitness." TeachPE.com - physical education and coaching information http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/site. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>. 9 health_tools/olympic_athletes_slideshow/getty_rm_photo_of_allyson_felix_running.jpg
    19. 19. 10"Skill Related Fitness." TeachPE.com - physical education and coaching informationsite. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>.http://images.smartname.com/images/template/2column/large/2col_lg_women_taking_off_from_start_line_at_track_event.jpg
    20. 20. REACTION TIME 10"Skill Related Fitness." TeachPE.com - physical education and coaching informationsite. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>.http://images.smartname.com/images/template/2column/large/2col_lg_women_taking_off_from_start_line_at_track_event.jpg
    21. 21. "Skill Related Fitness." TeachPE.com - physical education and coaching informationsite. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>. 11 http://farm2.static.flickr.com/1285/535174443_edd06556a9.jpg
    22. 22. POWER"Skill Related Fitness." TeachPE.com - physical education and coaching informationsite. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/fitness/skill.php>. 11 http://farm2.static.flickr.com/1285/535174443_edd06556a9.jpg
    23. 23. "Cardiovascular Fitness: Frequently Asked Questions ." Free Online Health > Home . http://productorlatino.com/wp-content/uploads/2010/11/cardiovascular-fitness.jpgN.p., n.d. Web. 10 Apr. 2011. <http://www.free-online-health.com/cardio-faq.htm>. 12
    24. 24. HEALTH RELATED COMPONENTS ~Cardiovascular Fitness"Cardiovascular Fitness: Frequently Asked Questions ." Free Online Health > Home . http://productorlatino.com/wp-content/uploads/2010/11/cardiovascular-fitness.jpgN.p., n.d. Web. 10 Apr. 2011. <http://www.free-online-health.com/cardio-faq.htm>. 12
    25. 25. " Anaerobic Exercise ." Healthy Diet Plan for Your Busy Lifestyle - Food and DietReviews . N.p., n.d. Web. 6 Apr. 2011. <http://www.todays-women-and-health.com/ 13 http://healthfitness.amazing-sites.com/files/2011/03/Aerobics-Exercise-To-Lose-Weight-1534.jpganaerobic-exercise.html>.
    26. 26. AEROBIC EXERCISE" Anaerobic Exercise ." Healthy Diet Plan for Your Busy Lifestyle - Food and DietReviews . N.p., n.d. Web. 6 Apr. 2011. <http://www.todays-women-and-health.com/ 13 http://healthfitness.amazing-sites.com/files/2011/03/Aerobics-Exercise-To-Lose-Weight-1534.jpganaerobic-exercise.html>.
    27. 27. " Anaerobic Exercise ." Healthy Diet Plan for Your Busy Lifestyle - Foodand Diet Reviews . N.p., n.d. Web. 6 Apr. 2011. <http://www.todays- 14 http://i177.photobucket.com/albums/w225/aprudenzano/j0431110.jpgwomen-and-health.com/anaerobic-exercise.html>.
    28. 28. ANAEROBIC EXERCISE" Anaerobic Exercise ." Healthy Diet Plan for Your Busy Lifestyle - Foodand Diet Reviews . N.p., n.d. Web. 6 Apr. 2011. <http://www.todays- 14 http://i177.photobucket.com/albums/w225/aprudenzano/j0431110.jpgwomen-and-health.com/anaerobic-exercise.html>.
    29. 29. 15"Body Composition." Wellness UWSP Edu. UWSP University Health http://www.wellnessonline.com/images/body-composition.jpgService, n.d. Web. 9 Mar. 2011. <http://wellness.uwsp.edu/medinfo/h
    30. 30. Body Composition 15"Body Composition." Wellness UWSP Edu. UWSP University Health http://www.wellnessonline.com/images/body-composition.jpgService, n.d. Web. 9 Mar. 2011. <http://wellness.uwsp.edu/medinfo/h
    31. 31. "Flexibility." Welcome to Georgia State University. N.p., n.d.Web. 6 Apr. 2011. <http://www2.gsu.edu/~wwwfit/ 16 http://sp.life123.com/bm.pix/stretching-flexibility.s600x600.jpg
    32. 32. Flexibility"Flexibility." Welcome to Georgia State University. N.p., n.d.Web. 6 Apr. 2011. <http://www2.gsu.edu/~wwwfit/ 16 http://sp.life123.com/bm.pix/stretching-flexibility.s600x600.jpg
    33. 33. • McMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset Sports Performance. N.p., n.d. Web. 15 Mar. 2011. <http:// www.somersetsportsperformance.com/trainerfinder/files/temporary/60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>. 17 http://i107.photobucket.com/albums/m282/soldiah_fafa/pictures/groupe-fitness.jpg
    34. 34. http://www.healthyflesh.com/wp-content/uploads/2009/12/human-body-muscle-diagram.jpg 18
    35. 35. HEALTH RELATED COMPONENTS (CONT.) MUSCULAR STRENGTHhttp://www.healthyflesh.com/wp-content/uploads/2009/12/human-body-muscle-diagram.jpg 18
    36. 36. 19 http://i.ehow.co.uk/images/a04/cu/ku/increase-muscular-endurance-800X800.jpg
    37. 37. MUSCULARENDURANCE 19 http://i.ehow.co.uk/images/a04/cu/ku/increase-muscular-endurance-800X800.jpg
    38. 38. 20 http://www.terracecounseling.com/images/depressed.jpg
    39. 39. General benefit of fitness 20 http://www.terracecounseling.com/images/depressed.jpg
    40. 40. Freudenrich, Ph.D., Craig.  "How Exercise Works"  27 November 2006.  HowStuffWorks.com. <http:// 21 http://www.doping-prevention.de/typo3temp/pics/737c977123.jpghealth.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology.htm>  02 March 2011.
    41. 41. Inner Body during exerciseFreudenrich, Ph.D., Craig.  "How Exercise Works"  27 November 2006.  HowStuffWorks.com. <http:// 21 http://www.doping-prevention.de/typo3temp/pics/737c977123.jpghealth.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology.htm>  02 March 2011.
    42. 42. Respiratory SystemFreudenrich, Ph.D., Craig. "How Exercise Works" 27 November 2006. HowStuffWorks.com. <http://health.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology.htm> 02 March 2011. 22 http://www.goldiesroom.org/Multimedia/Bio_Images/13%20Human%20Other/01%20Respiratory%20System.jpg
    43. 43. Inner Body (cont.) Respiratory SystemFreudenrich, Ph.D., Craig. "How Exercise Works" 27 November 2006. HowStuffWorks.com. <http://health.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology.htm> 02 March 2011. 22 http://www.goldiesroom.org/Multimedia/Bio_Images/13%20Human%20Other/01%20Respiratory%20System.jpg
    44. 44. "External Respiration - Breathing and the human respiratory system.." IvyRose Holistic : Holistic Health, Alternative Medicine, Human Biology, Anatomy & Physiology and ChemistryStudy Pages. N.p., n.d. Web. 12 Apr. 2011. <http://www.ivy-rose.co.uk/HumanBody/Respiratory 23 http://image.wistatutor.com/content/feed/u544/terrorist-breathing_0.jpg
    45. 45. "External Respiration - Breathing and the human respiratory system.." IvyRose Holistic : Holistic Health, Alternative Medicine, Human Biology, Anatomy & Physiology and ChemistryStudy Pages. N.p., n.d. Web. 12 Apr. 2011. <http://www.ivy-rose.co.uk/HumanBody/Respiratory 23 http://image.wistatutor.com/content/feed/u544/terrorist-breathing_0.jpg
    46. 46. "ThinkQuest : Library - About this site." ThinkQuest. N.p., n.d. Web. 20 Mar. 24 http://4.bp.blogspot.com/_FoiEZNQLqOI/TIjHCfeQt3I/AAAAAAAABpc/lPITyRMb7VU/s1600/system.jpg2011. <http://www.thinkquest.org/pls/html/think.site?p_site_id=2935>.
    47. 47. Internal Respiration"ThinkQuest : Library - About this site." ThinkQuest. N.p., n.d. Web. 20 Mar. 24 http://4.bp.blogspot.com/_FoiEZNQLqOI/TIjHCfeQt3I/AAAAAAAABpc/lPITyRMb7VU/s1600/system.jpg2011. <http://www.thinkquest.org/pls/html/think.site?p_site_id=2935>.
    48. 48. Freudenrich, Ph.D., Craig.  "How Exercise Works"  27 November 2006.  HowStuffWorks.com. <http://health.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology.htm>  02 March 2011. 25 http://static.howstuffworks.com/gif/adam/images/en/active-vs-inactive-muscle-picture.jpg
    49. 49. Outer Body (Muscle System)Freudenrich, Ph.D., Craig.  "How Exercise Works"  27 November 2006.  HowStuffWorks.com. <http://health.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology.htm>  02 March 2011. 25 http://static.howstuffworks.com/gif/adam/images/en/active-vs-inactive-muscle-picture.jpg
    50. 50. 26 http://i795.photobucket.com/albums/yy234/Bekamp/fitness.jpg
    51. 51. Now you can understand the way your body works during exercise 26 http://i795.photobucket.com/albums/yy234/Bekamp/fitness.jpg
    52. 52. http://medicalimages.allrefer.com/large/aerobic-exercise.jpg http://findmeacure.com/wp-content/uploads/2009/08/Strength-training-1.jpg" Types of Exercise - American Diabetes Association." American Diabetes Association HomePage - American Diabetes Association. N.p., n.d. Web. 2 Mar. 2011. <http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/types-of-exercise.html>. 27 http://www.healthcentral.com/common/images/1/19391_2762_5.jpg
    53. 53. Top 3 types of exercises http://medicalimages.allrefer.com/large/aerobic-exercise.jpg http://findmeacure.com/wp-content/uploads/2009/08/Strength-training-1.jpg" Types of Exercise - American Diabetes Association." American Diabetes Association HomePage - American Diabetes Association. N.p., n.d. Web. 2 Mar. 2011. <http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/types-of-exercise.html>. 27 http://www.healthcentral.com/common/images/1/19391_2762_5.jpg
    54. 54. FLEXIBILITY 28" Types of Exercise - American Diabetes Association." American Diabetes Association HomePage - American Diabetes Association. N.p., n.d. Web. 2 Mar. 2011. <http:// http://www.fullbodyevolutiontraining.com/images/image-flexibility01.jpgwww.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/types-of-exercise.html>.
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    56. 56. Aerobic" Types of Exercise - American Diabetes Association." American Diabetes AssociationHome Page - American Diabetes Association. N.p., n.d. Web. 2 Mar. 2011. <http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/types-of-exercise.html>. 29 http://www.aerobics-online.co.uk/images/aerobic_moves.jpg
    57. 57. " Types of Exercise - American Diabetes Association." American Diabetes Association Home Page -American Diabetes Association. N.p., n.d. Web. 2 Mar. 2011. <http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/types-of-exercise.html>. 30 http://strengthtrainingtechniques-npt.com/wp-content/uploads/2011/01/strength-training-exercises.jpg
    58. 58. Strength Training" Types of Exercise - American Diabetes Association." American Diabetes Association Home Page -American Diabetes Association. N.p., n.d. Web. 2 Mar. 2011. <http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/types-of-exercise.html>. 30 http://strengthtrainingtechniques-npt.com/wp-content/uploads/2011/01/strength-training-exercises.jpg
    59. 59. 31 http://thumbs.dreamstime.com/thumblarge_94/116198162233RuRv.jpg
    60. 60. Incorporating Fitness into a Busy Schedule 31 http://thumbs.dreamstime.com/thumblarge_94/116198162233RuRv.jpg
    61. 61. McMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset Sports Performance. N.p., n.d. Web.15 Mar. 2011. <http://www.somersetsportsperformance.com/trainerfinder/files/temporary/60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>. 32
    62. 62. List your Priorities Rank the following important to you ___ Job ___ School ___ Family ___ FitnessMcMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset Sports Performance. N.p., n.d. Web.15 Mar. 2011. <http://www.somersetsportsperformance.com/trainerfinder/files/temporary/60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>. 32
    63. 63. 33 http://www.seoconsultants.com/just-say-no/images/no-time-480.gif
    64. 64. You have no time? 33 http://www.seoconsultants.com/just-say-no/images/no-time-480.gif
    65. 65. 34 http://myhealthysnacksforweightloss.com/wp-content/uploads/2009/plan-ahead.gif
    66. 66. Plan Ahead 34 http://myhealthysnacksforweightloss.com/wp-content/uploads/2009/plan-ahead.gif
    67. 67. McMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset Sports Performance. N.p.,n.d. Web. 15 Mar. 2011. <http://www.somersetsportsperformance.com/trainerfinder/files/temporary/60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>. 35 http://pics4.city-data.com/cpicc/cfiles17688.jpg
    68. 68. Morning PersonMcMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset Sports Performance. N.p.,n.d. Web. 15 Mar. 2011. <http://www.somersetsportsperformance.com/trainerfinder/files/temporary/60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>. 35 http://pics4.city-data.com/cpicc/cfiles17688.jpg
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    70. 70. Afternoon PersonMcMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset SportsPerformance. N.p., n.d. Web. 15 Mar. 2011. <http://www.somersetsportsperformance.com/trainerfinder/files/temporary/60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>. 36 http://3.bp.blogspot.com/__fKdRLjVBQs/ShUcLVu-B5I/AAAAAAAAFpo/w_y10Qto11k/s400/beach+and+sun.jpg
    71. 71. McMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset Sports Performance. N.p.,n.d. Web. 15 Mar. 2011. <http://www.somersetsportsperformance.com/trainerfinder/files/temporary/ 37 http://www.bonaire-travelguide.com/history/photos/evening_sun.JPG60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>.
    72. 72. Evening PersonMcMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset Sports Performance. N.p.,n.d. Web. 15 Mar. 2011. <http://www.somersetsportsperformance.com/trainerfinder/files/temporary/ 37 http://www.bonaire-travelguide.com/history/photos/evening_sun.JPG60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>.
    73. 73. 38
    74. 74. Top ten reasons to bephysically active 38
    75. 75. 39
    76. 76. 40http://www.prevention.com/pvnstatic-images/PVN_Static/images/2009/0109/298x232-burn_calories-298x232_burn_calories.jpg
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    79. 79. 43http://www.vancouversun.com/health/2965586.bin?size=620x400
    80. 80. 44file:///Users/114670/Desktop/Unknown.jpeg
    81. 81. 45http://www.mimosaspirit.com/images/Guided%20Meditation.jpg
    82. 82. http://www.profitswami.com/wp-content/uploads/2009/09/physical-and-mental-endurance.jpg 46
    83. 83. http://www.yule100f.com/wp-content/uploads/2010/05/684296_s_0019.jpg 47
    84. 84. http://jorgenwelsink.files.wordpress.com/2010/03/lean-body2.jpg 48
    85. 85. 49
    86. 86. Application 49
    87. 87. “Exercise was shown to produce larger antidepressant effects when: (a) the exercisetraining program was longer than nine weeks and involved more sessions (Craft, 1997;North et al., 1990); (b) exercise was of longer duration, higher intensity, and performeda greater number of days per week (Craft, 1997); and (c) subjects were classified asmedical rehabilitation patients (North et al., 1991) and, based on questionnaireinstruments, were classified as moderately/severely depressed compared to mildly/moderately depressed (Craft, 1997). The latter effect is limited since only one studyused individuals who were classified as severely depressed and only two studies usedindividuals who were classified as moderately to severely depressed. Although limitedat this time, this finding calls into question the conclusions of several narrative reviews(Gleser & Mendelberg, 1990; Martinsen, 1987, 1993, 1994), which indicate thatexercise has antidepressant effects only for those who are initially mild to moderatelydepressed.” Landers, Daniel . "The Influence of Exercise on Mental Health." Presidents Council on Fitness, Sports & Nutrition . N.p., n.d. Web. 2 Apr. 2011. <http://www.fitness.gov/mentalhealth.htm>. 50
    88. 88. Positive mood . The Surgeon General’s Report also mentions the possibility of exercise improving mood. Unfortunately thearea of increased positive mood as a result of acute and chronic exercise has only recently been investigated and therefore thereare no meta-analytic reviews in this area. Many investigators are currently examining this subject and many of the preliminaryresults have been encouraging. It remains to be seen if the additive effects of these studies will result in conclusions thatare as encouraging as the relationship between exercise and the alleviation of negative mood states like anxiety anddepression.Self-esteem . Related to the area of positive mood states is the area of physical activity and self-esteem. Although narrativereviews exist in the area of physical activity and enhancement of self-esteem, there are currently four meta-analytic reviews onthis topic (Calfas & Taylor, 1994; Gruber, 1986; McDonald & Hodgdon, 1991; Spence, Poon, & Dyck, 1997). The number ofstudies in these meta-analyses ranged from 10 studies (Calfas & Taylor, 1994) to 51 studies (Spence et al., 1997). All four ofthe reviews found that physical activity/exercise brought about small, but statistically significant, increases in physical self-concept or self-esteem. These effects generalized across gender and age groups. In comparing self-esteem scores in children,Gruber (1986) found that aerobic fitness produced much larger effects on self-esteem scores than other types of physicaleducation class activities (e.g., learning sports skills or perceptual-motor skills). Gruber (1986) also found that the effect ofphysical activity was larger for handicapped compared to nonhandicapped children.Restful sleep . Another area associated with positive mental health is the relationship between exercise and restful sleep. Twometa-analyses have been conducted on this topic (Kubitz, Landers, Petruzzello, & Han, 1996; O’Connor & Youngstedt, 1995).The studies reviewed have primarily examined sleep duration and total sleep time as well as measures derived fromelectroencephalographic (EEG) activity while subjects are in various stages of sleep. Operationally, sleep researchers havepredicted that sleep duration, total sleep time, and the amount of high amplitude, slow wave EEG activity would behigher in physically fit individuals than those who are unfit (i.e., chronic effect) and higher on nights following exercise(i.e., acute effect). This prediction is based on the “compensatory” position, which posits that “fatiguing daytime activity (e.g.,exercise) would probably result in a compensatory increase in the need for and depth of nighttime sleep, thereby facilitatingrecuperative, restorative and/or energy conservation processes” (Kubitz et al., p. 278).Landers, Daniel . "The Influence of Exercise on Mental Health." Presidents Council on Fitness,Sports & Nutrition . N.p., n.d. Web. 2 Apr. 2011. <http://www.fitness.gov/mentalhealth.htm>. 51
    89. 89. THE FEELING OF BEING PHYSICALLY FIT 52
    90. 90. 53
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    93. 93. 54
    94. 94. 55
    95. 95. Class Activity 55
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    97. 97. WORKS CITED “Creating a personal exercise plan.” Exercise: A Program You Can Live With (2010): 19-24. MasterFILE Premier. Web. 22 Dec. 2010. <http://web.ebscohost.com/‌ ehost/‌pdfviewer/‌pdfviewer?hid=14&sid=06b7eebf-8118-46dc-99e7-296b364b201f%40sessionmgr14&vid=2>.Crupi, Jeffrey. “Let’s Get Physical.” Keeping Fit 36.2 (2005): 1. MasterFILE Premier. Web. 4 Nov. 2010. <http://web.ebscohost.com/‌ehost/‌detail? vid=4&hid=108&sid=c9d1e658-5182-4cae-882d-2f817c7519c0%40sessionmgr114&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3d%3d#db=eric&AN=EJ798999>.Ford, Jean, and Autumn Libal. The Truth about Diets. Philadelphia: Mason Crest Publishers, 2006. Print.Glenn, Jim. Exercise and Fitness. Springhouse: Springhouse Corporation, 1986. Print.LaFee, Scott. “P.E. Struggles to Make the Grade.” Let’s Get Physical! 73.6 (2008): 49-52. MasterFILE Premier. Web. 4 Nov. 2010.Libal, Autumn. The Importance of Physical Activity and Exercise. New York: Mason Crest Publishers Inc., 2006. Print.“Making Workouts Work.” Consumer Reports (Jan. 2005): 12-6. MasterFILE Premier. Web. 22 Dec. 2010. <http://web.ebscohost.com/‌ehost/‌pdfviewer/‌pdfviewer? hid=14&sid=2748d0b0-d21b-4865-96f2-7a5bb118b6fa%40sessionmgr10&vid=2>.Natural Health (Dec.-Jan. 2009/‌2010): 80-4. MasterFILE Elite. Web. 22 Dec. 2010. <http://web.ebscohost.com/‌ehost/‌detail?hid=14&sid=5fd9efc7-028c-433a-8099- e64837b2046e%40sessionmgr12&vid=1&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3d%3d#db=f5h&AN=46791151>.Tannenhaus, Norra. Weight Problems. Springhouse: Springhouse Corporation, 1986. Print."Fitness | Define Fitness at Dictionary.com ." Dictionary.com | Free Online Dictionary for English Definitions . N.p., n.d. Web. 28 Feb. 2011. <http:// dictionary.reference.com/"Skill Related Fitness." TeachPE.com - physical education and coaching information site. N.p., n.d. Web. 28 Mar. 2011. <http://www.teachpe.com/ fitness/skill.php>. 56
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    99. 99. WORKS CITED (CONT.) "Cardiovascular Fitness: Frequently Asked Questions ." Free Online Health > Home . N.p., n.d. Web. 10 Apr. 2011. <http://www.free-online-health.com/cardio-faq.htm>." Anaerobic Exercise ." Healthy Diet Plan for Your Busy Lifestyle - Food and Diet Reviews . N.p., n.d. Web. 6 Apr. 2011. <http://www.todays-women-and-health.com/anaerobic-exercise.html>."Body Composition." Wellness UWSP Edu. UWSP University Health Service, n.d. Web. 9 Mar. 2011. <http://wellness.uwsp.edu/medinfo/h"Flexibility." Welcome to Georgia State University. N.p., n.d. Web. 6 Apr. 2011. <http://www2.gsu.edu/~wwwfit/McMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset Sports Performance. N.p., n.d. Web. 15 Mar. 2011. <http://www.somersetsportsperformance.com/trainerfinder/files/temporary/60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>.Freudenrich, Ph.D., Craig.  "How Exercise Works"  27 November 2006.  HowStuffWorks.com. <http://health.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology.htm>  02 March 2011."External Respiration - Breathing and the human respiratory system.." IvyRose Holistic : Holistic Health, Alternative Medicine, Human Biology, Anatomy & Physiology and Chemistry StudyPages. N.p., n.d. Web. 12 Apr. 2011. <http://www.ivy-rose.co.uk/HumanBody/Respiratory"ThinkQuest : Library - About this site." ThinkQuest. N.p., n.d. Web. 20 Mar. 2011. <http://www.thinkquest.org/pls/html/think.site?p_site_id=2935>." Types of Exercise - American Diabetes Association." American Diabetes Association Home Page - American Diabetes Association. N.p., n.d. Web. 2 Mar. 2011. <http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/types-of-exercise.html>." Types of Exercise - American Diabetes Association." American Diabetes Association Home Page - American Diabetes Association. N.p., n.d. Web. 2 Mar. 2011. <http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/types-of-exercise.html>.McMahon, Ryan. "Incorporating Fitness Into a Busy Work Schedule." Somerset Sports Performance. N.p., n.d. Web. 15 Mar. 2011. <http://www.somersetsportsperformance.com/trainerfinder/files/temporary/60164/sportsmedlink/Incorporating%20Fitness%20Into%20A%20Busy%20Work%20Schedule.pdf>.Landers, Daniel . "The Influence of Exercise on Mental Health." Presidents Council on Fitness, Sports & Nutrition . N.p., n.d. Web. 2 Apr. 2011. <http://www.fitness.gov/mentalhealth.htm>. 57
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    101. 101. IMAGE (WORKS CITED) http://i240.photobucket.com/albums/ff168/fritz_jasmine22/fitness.jpghttp://i666.photobucket.com/albums/vv26/smanetta/fitness_beach.jpghttp://www.football-plays.com/images/products/large_images/agility_training_ladder.jpghttp://www.fitness-training-at-home.com/functional-fitness-training.htmlhttp://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/olympic_athletes_slideshow/getty_rm_photo_of_allyson_felix_running.jpghttp://images.smartname.com/images/template/2column/large/2col_lg_women_taking_off_from_start_line_at_track_event.jpghttp://farm2.static.flickr.com/1285/535174443_edd06556a9.jpghttp://productorlatino.com/wp-content/uploads/2010/11/cardiovascular-fitness.jpghttp://healthfitness.amazing-sites.com/files/2011/03/Aerobics-Exercise-To-Lose-Weight-1534.jpghttp://i177.photobucket.com/albums/w225/aprudenzano/j0431110.jpghttp://www.wellnessonline.com/images/body-composition.jpghttp://sp.life123.com/bm.pix/stretching-flexibility.s600x600.jpghttp://i107.photobucket.com/albums/m282/soldiah_fafa/pictures/groupe-fitness.jpghttp://www.healthyflesh.com/wp-content/uploads/2009/12/human-body-muscle-diagram.jpghttp://i.ehow.co.uk/images/a04/cu/ku/increase-muscular-endurance-800X800.jpghttp://www.terracecounseling.com/images/depressed.jpghttp://www.doping-prevention.de/typo3temp/pics/737c977123.jpghttp://www.goldiesroom.org/Multimedia/Bio_Images/13%20Human%20Other/01%20Respiratory%20System.jpghttp://image.wistatutor.com/content/feed/u544/terrorist-breathing_0.jpghttp://4.bp.blogspot.com/_FoiEZNQLqOI/TIjHCfeQt3I/AAAAAAAABpc/lPITyRMb7VU/s1600/system.jpghttp://static.howstuffworks.com/gif/adam/images/en/active-vs-inactive-muscle-picture.jpghttp://i795.photobucket.com/albums/yy234/Bekamp/fitness.jpghttp://findmeacure.com/wp-content/uploads/2009/08/Strength-training-1.jpghttp://medicalimages.allrefer.com/large/aerobic-exercise.jpghttp://www.healthcentral.com/common/images/1/19391_2762_5.jpghttp://www.fullbodyevolutiontraining.com/images/image-flexibility01.jpghttp://www.aerobics-online.co.uk/images/aerobic_moves.jpghttp://strengthtrainingtechniques-npt.com/wp-content/uploads/2011/01/strength-training-exercises.jpghttp://thumbs.dreamstime.com/thumblarge_94/116198162233RuRv.jpghttp://www.seoconsultants.com/just-say-no/images/no-time-480.gifhttp://myhealthysnacksforweightloss.com/wp-content/uploads/2009/plan-ahead.gifhttp://pics4.city-data.com/cpicc/cfiles17688.jpghttp://3.bp.blogspot.com/__fKdRLjVBQs/ShUcLVu-B5I/AAAAAAAAFpo/w_y10Qto11k/s400/beach+and+sun.jpghttp://www.bonaire-travelguide.com/history/photos/evening_sun.JPGhttp://www.prevention.com/pvnstatic-images/PVN_Static/images/2009/0109/298x232-burn_calories-298x232_burn_calories.jpghttp://www.vancouversun.com/health/2965586.bin?size=620x400file:///Users/114670/Desktop/Unknown.jpeghttp://www.mimosaspirit.com/images/Guided%20Meditation.jpghttp://turbo.indyposted.com/wp-content/uploads/2010/10/Running-for-Fitness.jpg 58
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    103. 103. “Fitness is not just being “in shape” or “cut”, it is being able to benefit physically, mentally, and spiritually.” 59

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