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Healthy Citizenship

Learn the seven characteristics of R.E.S.P.E.C.T - responsibility, effort, self-control, perseverance, exemplary leadership, compassion, teamwork. Understand the basics of conditioning, develop a personal conditioning plan, and focus on the 5 components of physical fitness for a healthy lifestyle. Dive into cardiorespiratory endurance, muscular strength, endurance, flexibility, and body composition. Find out how to self-assess and set realistic fitness goals for both short and long term results. Discover tips on conditioning principles, workout intensity levels, and what to do when you reach or miss your goals.

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Healthy Citizenship

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  1. Healthy Citizenship SEVEN CHARACTERISTICS R E S P E C T responsibility effort self-control perseverance exemplary leadership compassion teamwork

  2. Basics of Conditioning Personal Conditioning One person’s plan for physical activity Personal conditioning programs develop Physical Fitness

  3. 5 Components of Physical Fitness 1. Cardio-respiratory Endurance 2. Muscular Strength 3. Muscular Endurance 4. Muscular Flexibility 5. Body Composition

  4. Cardiorespiratory Endurance ~ Is the ability to do activities using large muscle groups for long periods of time ~ is developed by repeated movements that overload the heart and lungs

  5. Muscular Endurance ~ is the ability to do the same movement over & over or to hold one position for a long time ~ is developed by lifting light weights a few times or repeating a motion.

  6. Basics of Conditioning MUSCULAR STRENGTH ~ is the maximum effort applied by a muscle or groups of muscles ~ is developed by lifting heavy weights a few times

  7. MUSCULAR FLEXIBILITY ~ is the ability to move a limb (arm, leg) through its entire range of motion ~ is developed by stretching slowly and holding at least 15 seconds

  8. Basics of Conditioning BODY COMPOSITION ~ the percentage of fat and lean (muscle & bone) tissue ~ having to little or too much body fat can lead to health problems ~ aerobic activities burn fat ~ weight training builds muscle

  9. SELF-ASSESSMENT ~ assessment means “test” ~ gives you information about your current physical fitness. Cardio-respiratory ~ assessed by how long you can exercise at moderate intensity. Muscular Strength ~ assessed by how much weight you can lift

  10. SELF - ASSESSMENT Muscular Endurance ~ assessed by how many times an exercise can be done Muscular Flexibility ~ assessed by the range of motion at a joint

  11. Basics of Conditioning CONDITIONIG PRINCIPLES How often I exercise F = FREQUENCY ~ How hard I work when exercising I = INTENSITY ~ T = TIME ~ How long I exercise

  12. Workout Heart Rate Chart

  13. GOAL SETTING ~ Goals should be realistic ~ Goals should be achievable ~ Base goals on your needs and desires ~ Choose an activity you like!

  14. GOALS SHORT TERM ~ 1 to 3 weeks LONG TERM ~ 2 to 7 months WHAT DO YOU DO WHEN YOU REACH A GOAL? WHAT IF YOU DON’T REACH A GOAL?

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