2. Frequency Intensity Time Type FITT principle

3. The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allow healing and adaptation to occur Frequency

4. Cardio Strength Dependent upon individual and program If every body part everyday, 3-4 days/wk Minimum of 3 session per week, ideally 5 or 6 Little benefit if les or more than this Frequency Need to have at least one day of rest before working the same muscle groups!

5. Need a balance so you can overload the body but not over train. Heart rate will tell you the intensity in a cardio workout Workload tells you in a resistance workout Intensity

6. Maximum heart rate 220-age = MHR Heart rate zones 50-85% of maximum heart rate (220-age).50 low target heart rate (220-age).85 high target heart rate Intensity-Cardio

7. Workload has three components The amount of weight lifted during an exercise The number of repetitions completed for a particular exercise The length of time to complete all exercises in a set or total training session Change only one component, do not increase weight and decrease rest Intensity-Muscular Strength

8. CardioStrength The best form of exercise to stress the neuromuscular system is resistance training More than just weights! Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups Type

9. CardioStrength 45-60 minutes Can be done in as little as 20 min if the intensity is correct 20-60 minutes More or less than this typically does not have very good results Time

10. Warm up Muscles need to be warm so they have less chance of injury Plyometrics, jog, stretch Workout The actual work that you are doing Cool Down Helps get rid of lactic acid stretch, plyometrics Components of a Good Workout

11. SPORT Principles Specificity Progression Overload Rest Tedium

12. Day 2 Power Clean 2*10 Leg Press 2*10 Leg extension 2*10 Leg Curl 2*10 Dead Lift 2*10 Military Press 2*10 Day 1 Bench 2*10 Squat 2*10 Biceps 2*10 Triceps 2*10 Pull ups 2*10 Ab crunches 2*10 Workout 1 Day 3 Crunches 2*10 Back Extension 2*10 Ab Twist 2*10 Hover 2*30 sec Side hover 2*30 sec Leg Lifts 2*10

13. Day 2 Jog 5 min Plyos 5 min Squat 3*10 Leg Extension 3*10 Leg Curl 3*10 Calf Press 3*10 Adductor 3*10 Abductor 3*10 Day 1 Jog 5 min Plyos 5 min Bench 3*10 Seated Row 3*10 Military Press 3*10 Upright Rows 3*10 Lat Pulls 3*10 Workout 2 Day 3 Jog 5 min Plyos 5 min Crunches 3*15 Leg Lifts 3*15 Bicep Curl 3*10 Tricep Extension 3*10 Run 2 mile Stationary Bike 20 min

14. Day 2 Jog 5 min Plyos 5 min Squat 3*10 Leg Extension 3*10 Leg Curl 3*10 Calf Press 3*10 Adductor 3*10 Abductor 3*10 Jog 5 min Stretch 5 min Day 1 Jog 5 min Plyos 5 min Bench 3*10 Seated Row 3*10 Military Press 3*10 Upright Rows 3*10 Lat Pulls 3*10 Jog 5 min Stretch 5 min Workout 3 Day 3 Jog 5 min Plyos 5 min Crunches 3*15 Leg Lifts 3*15 Bicep Curl 3*10 Tricep Extension 3*10 Run 2 mile Stationary Bike 20 min Jog 5 min Stretch 5 min