1. Developing a Fitness Plan Discussing the steps needed to improve one’s overall fitness level and / or health!

2. Exercise Principles

3. Overload: Causes a fitness gain of strength or function in the body or a muscle by placing a greater than normal workload on it. This can be more weight lifted, a longer exercise period, or a faster or harder intensity. ▫Your Specific Overload based on your activity: Progression: A gradual increase to overload necessary for achieving higher levels of fitness. ▫Your Specific Progression based on your activity: Specificity: The changes caused by exercise are specific to the kind of activity. This pertains to the area of fitness being worked on, and to individual body parts. Examples: A long distance runner spends the training time running, not skiing. A power lifter focuses on using heavy weights, not light weights. To improve muscle tone in the legs, one would do leg extensions and curls, not chest exercises. ▫Your Specificity based on your activity:

4. Basics of a Fitness Program

5. Warm-Up The body transitions from non-movement into action. Movements start slow and gradually increase in speed. Full range of motion done moderately is important. During this time the heart rate and body temperature start to rise and the joints loosen up. ▫Your Specific Warm-up (#1-#3) 1: 2: 3:

6. Workout This period of activity trains the cardiovascular system. The training involves a regular workout 3-5 times per week, for 20-60 minutes at a target heart rate of 60-85% of the maximum. The movement may be cardiovascular equipment, high impact or low impact activities, aerobics, or step training. ▫Your Specific Workout (#1-#4) 1: Frequency: 2: Intensity: 3: Time: 4: Type:

7. Cooldown This post-aerobic time brings the heart rate down, lowers the breathing rate, and aids the post- aerobic blood flow. There should be a gradual decrease in the speed and intensity of the movement, followed by some light stretching. ▫Your Specific Cooldown (#1-#2) 1: 2: