1. 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.

2. 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

3. Upper Body Muscles and Exercises

4. Pectorals

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

6. Triceps

7. Triceps Lifts Bench Dips Over Head Triceps Extension Triceps Extension

8. Biceps

9. Bicep Curls

10. Deltoids

11. Shoulder Dumbbell Press Front and Side Shoulder Raises

12. Lats

13. Lat Pull-Down Pull-Ups

14. Lower Body Muscles Quadriceps Hamstrings Calves

15. Leg Lifts Lunges Wall Sits Bench Squats Calf Raises

16. Leg Lifts Step Ups Leg Extensions

17. Core Muscles Abdominals (Abs) Oblique

18. Core Exercises Sit-ups/Crunches 6” Leg Lifts

19. Core Exercises Planks

20. Core Exercises Russian Twist

21. Core Exercises Roman Chair

22. 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

24. Recording a Workout Sets and Reps Weight used Body Part Exercised

25. 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?

26. Elements of a Workout Warm-up Exercises/Activities Cooldown