1. DEVELOPING
A FITNESS
PROGRAM

2. COMPONENTS OF FITNESS

3. CARDIOVASCULAR
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
FLEXIBILITY
BODY COMPOSITION

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

5. 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

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

7. 8-20 REPETITIONS LIGHTER WEIGHT, HIGHER REPETITIONS
TO DEVELOP MUSCULAR ENDURANCE:
LIGHTER WEIGHT,
HIGHER REPETITIONS
8-20 REPETITIONS

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

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

10. 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.

11. FITT

12. F

13. FREQUENCY
NUMBER OF
WORKOUTS-
HOW OFTEN

14. I

15. INTENSITY
HOW HARD
YOU WORK

16. T

17. TIME
HOW LONG
YOU WORK

18. T

19. TYPE
KIND OF
EXERCISE

20. 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?

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

22. 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

23. 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.

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

25. 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

26. 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

27. 5. How long you exercise refers to what term used in developing a
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

28. 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
SWIMMING FOR 15 MIN. OR MORE WITH A HEART RATE BETWEEN
BICYCLING FOR 15 MIN. OR MORE WITH A HEART RATE BETWEEN
JUMPING ROPE FOR 15 MIN. OR MORE WITH A HEART RATE BETWEEN

29. THRESHOLD
THE BEGINNING LEVEL
TARGET
YOUR GOAL-ADVANCED

30. THRESHOLD FREQUENCY FOR ALL
COMPONENTS OF FITNESS
3 DAYS PER
WEEK

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