Northview Physical Education and Health

Cardiovascular Cardiovascular fitness is the ability of the heart, lungs, and circulatory system to supply oxygen and nutrients to working muscles efficiently, and allows activities that involve large muscle groups (walking, running, swimming, biking, etc.) to be performed over long periods of time.

Regular cardiovascular exercise can... Reduce your risk of heart disease Lower elevated blood pressure Reduce blood cholesterol Increase circulation and improve performance of your heart and lungs Help you look and feel better

Strength Muscular strength is very important to your overall health and fitness. Adequate levels of strength are necessary to perform your daily routines at home and work, without excessive fatigue or stress. Higher levels of muscular fitness also reduce the incidence of lower back pain and injury to the musculoskeletal system. Strong muscles also assist your cardiovascular system in sustaining physical activity.

Strength Training Tips..... Here are some basic rules to follow in strength training: Start with body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using weights. Work out with weights about three times a week. Avoid weight training on back-to-back days. Warm up for 5–10 minutes before each session. Spend no more than 40 minutes in the weight room to avoid fatigue or boredom. Work more reps; avoid maximum lifts. (A coach or teacher can give you specifics based upon your needs.) Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back. Cool down for 5–10 minutes after each session, stretching the muscles you worked out.

Flexibility Flexibility is the ability to move a joint fluidly through its complete range of motion and is important to general health and physical fitness. Flexibility is reduced when muscles become short and tightened with disease causing  an increase in injury and strains.

Stretching Tips... Choose at least one exercise for each of the major muscle groups (10-12 in all) Stretch slowly without bouncing Hold each stretch just below the pain threshold for 10-60 seconds Perform 2-6 repetitions for each exercise For improving flexibility the routine should be performed three days each week. For maintaining flexibility, one day each week

Body Composition Body composition refers to the relative proportions of body weight in terms of lean body mass and body fat. Lean body mass represents the weight of muscle, bone, internal organs, and connective tissue. Body fat represents the remaining fat tissue. Body fat serves three important functions. insulator to conserve heat metabolic fuel for the production of energy body fat serves as padding to cushion your internal organs Body Mass Index (BMI) Body Mass Index assesses your body weight relative to height. It's a useful indirect measure of body composition because it correlates highly with body fat in most people. While BMI is a reliable indicator of total body fat for both men and women, it does have some limitations. The limitations are: It may overestimate body fat in athletes and others who are physically well-trained It may underestimate body fat in older persons and others who have lost muscle mass

Tips to improve your Body Composition… Focusing on all areas of your fitness (cardiovascular endurance, muscular strength, and muscular endurance) will have a positive effect on your body fat % and your BMI. Incorporating just resistance training into your fitness plan will improve your body comp. Muscle burns more calories than fat does. So the more muscle you have in relation to fat, the higher your basal metabolic rate. If you chose to just work on your cardio you can see results as well. You must however keep your heart rate up to at least 60% or your max heart rate for 30 or more minutes, 3 to 5 times a week to see results. Fitness is important but your diet is equally important. Try to keep a balanced diet and remember not to have more than 30% of your calories come from fat on a daily basis.