Five Principles of Fitness: Cardio Respiratory Endurance – the ability of your ________ to transport oxygen to working __________. heart muscles Heart Oxygen Muscles

Five Principles of Fitness: joints Flexibility – the ability of your _______ to move through it’s entire _______ ___ _______ . range of motion

force muscle muscle work Five Principles of Fitness: force Muscular Strength – the amount of _______ a ________ can exert. (How much a muscle can do). muscle Muscular Endurance – the ability of a _______ to ______ for a long period of time. (How long a muscle can work) muscle work Muscular Strength Muscular Endurance

Five Principles of Fitness: body fat Body Composition – a ratio of _____ ____ and _____ ________ . lean muscle

Principles of Training/Exercise: F.I.T. = ___________/_________/_______ Frequency Intensity Time Frequency is how ______ you engage in regular _________ or ________ . often exercise activity Intensity is how _________ your exercise is. difficult Time is how _______ your exercise session is. long The ability to quickly change the position of the body and to control the body’s movements is _______ agility

heart rate maximum heart rate target heart rate Principles of Training/Exercise: The number of times your heart beats per minute is called your ______ ______ . heart rate The maximum number of times your heart can beat per minute is called your _________ ______ _______ . 220 - _____ = _____ (age) MHR MHR X .65 = _____ (lower range) MHR X .85 = _____ (high range) maximum heart rate The recommended heart rate to exercise in is called your ______ _______ _____ target heart rate

Principles of Training/Exercise: Long sustained exercise that elevates your heart rate and lasts longer that 1 ½ minutes is _________ exercise. Literally – with oxygen aerobic Short bursts of exercise that lasts no longer than 1 ½ minutes is _________ exercise. Literally – without oxygen anaerobic

Principles of Weight Training: Overload – to improve your physical fitness you must ________ the amount of F.I.T. activity or exercise you normally do. increase Progression is __________ ___________ the amount of exercise over time. gradually increasing Specificity – to build specific parts of physical fitness you must do _________ ___________. specific exercises

one movement of exercise Principles of Weight Training: Repetition - ________________________ one movement of exercise Set - _____________________ a group of repetitions Power is the ability to exert force ________ 5 Repetitions quickly Free weight exercises require the use of multiple ________ groups to ________ the weights muscle balance 2 Sets Weight machines assure you use proper __________ and help create good weight training ________ . technique habits

Soreness due to exercise Proper Technique: Delayed Onset Muscle Soreness (DOMS) ________________________ Soreness due to exercise ________________________ 24 to 72 hours later Range of Motion is the ________ movement a ________ can make. entire joint

Proper Technique: Muscular Contraction - the attempt of a muscle to shorten Concentric A ______________ contraction is a contraction of a muscle in which the muscle ___________ as it contracts. shortens An ____________ contraction is a contraction of a muscle in which the muscle ___________ as it contracts. Eccentric lengthens

Concentric Contraction Eccentric Contraction