5 Components of Fitness Cardiovascular Endurance- The heart and lungs ability to supply oxygen to the body during activity Muscular Strength- The maximum amount of force a muscle can exert Muscular Endurance- The ability of a muscle to do continuous work over a long period of time Flexibility- The ability to move a joint through a range of motion Body Composition- The percentage of bone, fat, muscle and water in the body.

Cardiovascular Endurance The heart and lungs ability to supply oxygen to the body during activity Heart rate/ Target heart rate (220-age) Max Target 50-85% of max Activities to help develop: Jogging, hiking, treadmill, biking/stationary bike, aerobics, circuit training, and many more

Upper Body Muscles and Exercises

Pectorals

Pectoral Lifts Push-Ups (Variations) Bench Press Dumbbell Chest Press Chest Fly

Triceps

Triceps Lifts Bench Dips Over Head Triceps Extension Triceps Extension

Biceps

Bicep Curls

Deltoids

Shoulder Dumbbell Press Front and Side Shoulder Raises

Lats

Lat Pull-Down Pull-Ups

Lower Body Muscles Quadriceps Hamstrings Calves

Leg Lifts Lunges Wall Sits Bench Squats Calf Raises

Leg Lifts Step Ups Leg Extensions

Core Muscles Abdominals (Abs) Oblique

Core Exercises Sit-ups/Crunches 6” Leg Lifts

Core Exercises Planks

Core Exercises Russian Twist

Core Exercises Roman Chair

Flexibility Flexibility- The ability to move a joint through a range of motion Static Stretching- Stretches that are held for an extended period Dynamic Stretching- Movements that resemble the movements you will do in activity

Recording a Workout Sets and Reps Weight used Body Part Exercised

FITT Principle Frequency- How often do you exercise? 3-6 Days per week Intensity- How hard do you work out? Time - How long do you work out? Type - What are you working out? What types of activities are you doing?

Elements of a Workout Warm-up Exercises/Activities Cooldown