DEVELOPING A FITNESS PROGRAM

COMPONENTS OF FITNESS

CARDIOVASCULAR MUSCULAR STRENGTH MUSCULAR ENDURANCE FLEXIBILITY BODY COMPOSITION

FITNESS DEFINE CARDIOVASCULAR THE ABILITY OF THE HEART, LUNGS AND BLOOD VESSELS TO PUMP OXYGEN RICH BLOOD TO THE BODY’S MUSCLES

10. Define MUSCULAR STRENGTH 9. Define MUSCULAR ENDURANCE HOW MUCH YOU CAN LIFT ONE TIME, A SINGLE MAXIMAL EFFORT 10. Define MUSCULAR ENDURANCE *REPEATED REPETITIONS FOR AN EXTENDED PERIOD OF TIME *CONTRACTING A MUSCLE MANY TIMES WITHOUT TIRING

HEAVIER WEIGHT, LOW REPETITIONS 1-8 REPETITIONS TO DEVELOP MUSCULAR STRENGTH: HEAVIER WEIGHT, LOW REPETITIONS 1-8 REPETITIONS

8-20 REPETITIONS LIGHTER WEIGHT, HIGHER REPETITIONS TO DEVELOP MUSCULAR ENDURANCE: LIGHTER WEIGHT, HIGHER REPETITIONS 8-20 REPETITIONS

FLEXIBILITY DEFINE THE ABILITY TO MOVE A JOINT IN A FULL RANGE OF MOTION

DEFINE BODY COMPOSITION (FATNESS) THE RATIO OF BODY FAT TO LEAN BODY MASS

3 PRINCIPLES TO DEVELOP YOUR PROGRAM: PRINCIPLE OF PROGRESSION GRADUAL CHANGE PRINCIPLE OF OVERLOAD MORE THAN USUAL PRICINCIPLE OF SPECIFICITY Completing certain activities to achieve the desired outcome.

FITT

F

FREQUENCY NUMBER OF WORKOUTS- HOW OFTEN

I

INTENSITY HOW HARD YOU WORK

T

TIME HOW LONG YOU WORK

T

TYPE KIND OF EXERCISE

I’m interested in getting into shape, to lose 15 pounds, and to get into better physical condition. Should I join a fitness club or hire a personal trainer?

Of course not! Fortunately I was required to learn how to develop a Fitness program in Physical Education @ Corning High School.

If I fail to plan, I plan to fail! What elements of fitness do I want to improve? I want to lose 15 lbs. I want to improve my cardiovascular fitness I want to improve muscular endurance

First I must look @ a calendar and plan out my fitness program, using FITT, the three principles, overload, progression, and specificity for cardiovascular and muscular endurance fitness.

CARDIOVASCULAR FITNESS FREQUENCY-A minimum of 3 days a week INTENSITY- Zone 3 (150- 180 HR) or above TIME- A minimum of 15 minutes TYPE- Jogging

MUSCULAR ENDURANCE FREQUENCY-A minimum of 3 days a week INTENSITY- Adding weight or increase reps/ 10 or more reps TIME- 30 sec. or greater TYPE- Lifting weights

3. How often you exercise refers to what term used in developing a Fitness program? FREQUENCY 4. How hard you exercise refers to what term used in developing a Fitness program? INTENSITY

5. How long you exercise refers to what term used in developing a 5. How long you exercise refers to what term used in developing a Fitness program? TIME 6. What exercise you perform in your Fitness program refers to what term in developing a Fitness program? TYPE

THE LOWER YOU RESTING HEART, THE BETTER YOUR CARDIOVASCULAR FITNESS 11. What significance does your resting heart rate (RHR) have in developing cardiovascular fitness? THE LOWER YOU RESTING HEART, THE BETTER YOUR CARDIOVASCULAR FITNESS 12. Four activities to develop cardiovascular fitness: JOGGING FOR 15 MIN. OR MORE WITH A HEART RATE BETWEEN 150-180 SWIMMING FOR 15 MIN. OR MORE WITH A HEART RATE BETWEEN 150-180 BICYCLING FOR 15 MIN. OR MORE WITH A HEART RATE BETWEEN 150-180 JUMPING ROPE FOR 15 MIN. OR MORE WITH A HEART RATE BETWEEN 150-180

THRESHOLD THE BEGINNING LEVEL TARGET YOUR GOAL-ADVANCED

THRESHOLD FREQUENCY FOR ALL COMPONENTS OF FITNESS 3 DAYS PER WEEK

COMPONENTS THAT HAVE DAILY FREQUENCY TARGET FLEXIBILITY BODY COMPOSITION (FATNESS)