Step 1: Establishing your fitness goals
o So it can be measured
o Example: Lose 10lbs in the next 8-10 weeks (about 1-2lb/week)
o Allow yourself enough time to reach the goal
o Set safe goals
o Base your goal on corr
Chapter 7 (123- 124)
Cardiovascular diseases- diseases of the heart and blood
vessels- comprise the leading causes of death in the US (39%
The leading form of CV disease is coronary heart disease.
Reducing the Risk
of CV Disease
Risk Factors for
Most heart attacks occur later in the life
cycle (55 percent after 65 years of age).
Risk Factors are either controllable or
uncontrollable (increasing age, male
Walking and Jogging for Special
Special concerns apply to women, including pregnant women,
elderly people, and children.
Special concerns for women: The aerobic capacity for the average female is
Cancer is a general term that applies to more than one
hundred diseases caused by abnormal and uncontrolled
Any cell can become cancerous is exposed under
conducive conditions to carcino
o A healthy diet should consist of 45-65% Carbohydrates, 10-35% protein, and 2035% fat
o Plain, cool water is the best course of hydration/rehydration for fitness exercisers
exercising for one hour or less.
o Water is absorbed into the b
Pregnancy & Exercise (p. 55-56)
Special Concerns for Women
o Aerobic capacity for females is an average of 20% lower than males.
Aerobic capacity is your bodys ability to utilize oxygen
Same as V02(what we have talked about in class)
o Differences can
Reducing Risks of Cardiovascular Disease (p. 122-132)
Coronary heart disease is characterized by obstructions (clots) in the coronary arteries
that lead to reduction or stopped blood flow to portions of heart muscle
o The leading form of Cardiovascular di
Selected Injuries and Treatments
Achilles Tendon Injuries
This tendon connects the calf to the heel of the foot
Achilles Tendonitispainful inflammation and swelling
Commonly caused by jogging uphill, wearing shoes with poor support (inflexible sole),
Review for Quiz One
Calculating your maximum heart rate:
220-age= estimated maximum heart rate
Calculating target training zones:
(220-age) x 0.6 =60% of your max heart rate
(220-age) x 0.8 =80% of your max heart rate
The purpose of a warm up: (pg. 21)
Read: p. 9-11, p. 37-49
Which are most commonly used?
Which is more accurate?
take ours now!
fitting sneakers can
prevent or alleviate
Fitness Overview, Training Principles, Fitness Components
o 15% of adults participate regularly (three times per week for at least 30 minutes) in
vigorous physical activities not work-related
o 22% participate regularly (five times per week fo
Chapters 3& 5
Physiological Adaptations of Walking
Adaptations are differentiated into two
categories according to response and
effect: Acute and Chronic.
Acute effects are temporary and appear during
every bout of