1. The warm - Up
Thee are two main methods of warming up, Active an Passive.
Active raises the body temp by actively working.
Passive raise the body temp by outside heat sources.
Examples: Active
Slowly copying the motions of the sport you are about to perform.
Static stretches
Dynamic stretches (most appropriate)
A few minutes of a slow jogging/movement.
Examples: Passive
Blankets
Hot baths
Saunas
Skin creams

2. The Cool-down The cool- down has two phases:
Cardiovascular cool-down: consist of moving slowly for 3 to 5 minutes.
Stretching cool-down: involves 3 to 5 minutes of static stretching.
Cool-down prevents:
Blood from pooling: a condition in which blood collects in the large veins of the legs and lower body.
Help speed the body in recovery after exercise or an athletic event.

3. Principles of Training
1. Principle of overload: FITT
2. Principle of progression
3. Principle of specificity

4. Principle of Overload The principles of overload are: F requency
I ntensity
T ime
Type
Get fit by using the FITT principles!
Progression principle – a rule of exercise that states as fitness levels increase, so do the factors in FITT.

5. THE F.I.T.T. PRINCIPLES
Frequency – Number of times per week you engage in physical activity or exercise
Intensity – How hard you work.
Time – The duration of a single workout, usually measured in minutes or hours.
Type – the particular type of physical activity or exercise you choose to do.

6. Principle of Overload
In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.
Overload occurs when increased demands are made upon the body.

7. Cross-training: Varying your exercise or activity routine or type
Cross-training: Varying your exercise or activity routine or type (alternate exercises or activities).
Anaerobic vs. Aerobic
Aerobic requires large amounts of oxygen.(example, running a mile).
Anaerobic requires a little amount of oxygen.(example weight lifting, or sprinting 40yds one time.

8. Types of stretching
Dynamic stretching – involves moving parts of your body and gradually increasing reach, speed of movement, or both.
Ballistic stretching – use the momentum of a moving body or a limb in an attempt force it beyond its normal range of motion. (bouncing)
Active stretching or static-active stretching- An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of you agonist muscles.

9. Training Plateau: A period of time during training when little, if any, fitness improvement occurs what should you do when you reach a Plateau? Apply one of the F.I.T.T. principle's

10. The Muscular System

11. An Overview of the Major Skeletal Muscles
Figure 7-11(a)

12. Anatomy of the Muscular System
Oblique and Rectus Muscles and the Diaphragm
Figure 7-15(a)

13. Anatomy of the Muscular System
Muscles of the Shoulder
Figure 7-17(a)

14. Flexibility Helps reduce the your risk for muscle and bone injuries.
Improves performance fitness
Reduce some types of muscle soreness following physical activity or exercise.
Improve functional health and fitness

15. Dead-Lift

16. Bench Press 5 points of Contact Head firmly on the Bench
Shoulders and upper back on the bench
Buttocks are placed evenly on the bench
Right foot on the floor
Left foot on the floor
Bench Press works the Pectorals, triceps and deltoids.

17. Bench Press Sequence
Begin the exercise by lowering the bar slowly and under control toward the chest.
The elbows move down past the torso and slightly away from the body.
Lower the bar to lightly touch the chest at approximately nipple level; do not bounce the bar on the chest or arch the low back to raise the chest to meet the bar.
Keep the head, torso, hips, and feet in a five-point body-contact position.
Press the bar upward
Maintain 5 point contact
Continue pressing bar up until the elbows are fully extended but not forcefully locked
At the completion of the set, slightly flex the elbows and align the hooks with the bar and place bar on the hooks. Keep grip on bar until the bar is safely racked.
Breathing - inhale on the way down(concentric phase) and exhale on the way up(eccentric phase.

18. Reverse curls works the Brachialis
A regular curl or curl up works the biceps

19. Exercises that work the Hamstrings -glute hams -straight legs -Good mornings -RDL’s -and squats if you go parallel

20. Exercises that works the latissimus dorsi is anything with a pulling motion.
Example: pull-ups

21. Shoulder Shrugs
Works your Trapezius

22. Intensity
Intensity refers to the difficulty or exertion level of your physical activity or exercise. If the intensity is too low, progress is limited. If you work too hard , fatigue quickly and increase your risk for injury.
How intense your workouts are will depend partly on the other three factors in the FITT formula: Frequency, Time, and Type.