

	Is Feeling Fit Really Fine?

	Stepping Into Physical Activity

	Planning for Activity

	Teacher's Corner

	Parent's Page

	IANR Cooperative Extension

Stepping Into Activity

To get started:

First, choose activities that you enjoy. If you select an activity that makes you grumble you won't stick with it very long.

ACTIVITY: Moving On

Ease into your physical activities. Assess your current level of fitness and then build from there. If you start "full speed ahead" you will probably experience some sore muscles that will keep you from continuing your plans.

Below are two tests for you to complete. The Pulse Jump allows you to check your resting heart rate, your heart rate right after jumping for a short time, and your recovery rate. Take the Pulse Jump test now and then again in four week after you have tried to boost your physical activity level. What changes do you think you will see after four weeks of being more physically active?

The Assessing Fitness activity will have you do some activities to check your strength, flexibility and endurance. Ferni would like you to do the tests now then go to the Planning for Activity section.

ACTIVITY: Pulse Jump

ACTIVITY: Assessing Fitness

Round out your activities to fully develop your fitness level. Some activities build strength while others work on your endurance. The three parts of fitness are:

	Flexibility is being able to move and bend easily. Stretching and holding the stretch of your muscles is one way to increase flexibility. Before and after strenuous physical activity prepare your muscles with some basic stretches. Shoulder shrugs, shoulder touches, upper body twist, arm reaches, and leg or hurdler's stretches are examples of stretching activities. Sometimes when you have been studying hard or working at a desk you can energize yourself by taking time out to stretch.
	Strength is how you push and pull with force. Building strength adds muscle tone. To build strength you will need to go to work. Sit-ups, push-ups and pull-ups plus several leg activities are all strength building examples.
	Endurance (or aerobic) activities develop your heart and lungs. Your heart and lungs work more efficiently to pump oxygen to your muscles so they can do work. Since your heart beats about 100,000 times each day, anything you can do to help it out will certainly be appreciated. Usually endurance activities are those that move you through space. Running, jogging, swimming, walking, bicycling, and rope jumping are endurance type activities. Your pulse rate will increase. You will be exercising your heart at a rate that is almost double your resting heart rate which helps to strengthen and improve it.