1. Fitness components Cardiovascular Endurance
Principles of Fitness
Fitness components
Cardiovascular Endurance
The ability of your heart and lungs to deliver O2 to working muscles continuously over a long period of time.
Aerobic exercise is any activity where O2 is used ; working within your target heart rate

2. Cardiovascular Endurance Muscular Strength and Endurance
Fitness Components
Cardiovascular Endurance
Muscular Strength and Endurance
The ability of your muscles to do work

3. Cardiovascular Endurance Muscular Strength and Endurance Flexibility
Fitness Components
Cardiovascular Endurance
Muscular Strength and Endurance
Flexibility
The ability of a joint to go through it’s full range of motion
This becomes more important as you age and effects balance in the elderly

4. Fitness Components Cardiovascular Endurance
Muscular Strength and Endurance
Flexibility
Body Composition
The ratio of lean muscle mass vs fat mass
This is influenced by your lifestyle and habits- your diet, exercise/activity patterns, getting enough sleep, relieving stress, avoiding smoking, drug use…

5. If You Don’t Take Care of Your Body Where Will You Live?
Indian Proverb

6. Parts of a Work Out
Warm-up: about 5 min to get heart rate up and muscle temperature up
Stretch: use dynamic stretching if explosive speed or power is needed . Static stretches are held for seconds. No bouncing
Main activity: C-V, 20min+, in target HR zone
Cool down: gradually slow down. Static stretch after HR is down to 100.
Dynamic stretching: exaggerate the movements that will be used in the activity. Walking lunges, high kicks before soccer

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Overload: impose more work or demands in order for improvement or gains to take place

8. Be Your Own Personal Trainer Save $1000’s
Overload: impose more work or demands in order for improvement or gains to take place
Progression: In order for a training program to produce continued improvements the resistance (or work load) should be gradually increased.
Doing too much too soon can cause injury or discouragement. You don’t want to feel like a mac truck ran you over after your first work out.

9. If you don’t use it You lose it
Overload: impose more work or demands in order for improvement or gains to take place
Progression: In order for a training program to produce continued improvements the resistance (or work load) should be gradually increased.
Specificity: Your exercises need to meet your goals.
While running and swimming use some of the same muscle groups they aren’t activated the same way. If want to improve your mile run- run.

10. Methods used to overload The F.I.T.T. Formula
Frequency- increasing how often you exercise
Rest: recuperation is essential for muscular growth. Over training can hinder progress. No one should perform resistance exercises for the same muscle group on consecutive days.
Keeping in mind progression. Don’t go from 0 to 6 days to begin with. Start with 2 days

11. Methods used to overload FITT
Frequency- increasing how often you exercise
Intensity: Increasing the rate or level of exertion
Lift more weight, run faster, work in a higher heart rate zone, increase incline, increase rpm’s…
The body adapts to imposed loads so mixing things up- cross training or changing to a different lifting intensity technique help achieve overload for progress.
Don’t forget progression- slowly increase the weight- max lifts aren’t recommended for teens still growing.

12. Methods used to overload FITT
Frequency- increasing how often you exercise
Intensity: Increasing the rate or level of exertion
Time: increasing the duration or number of repetitions or number of sets
Gradually increase work loads (progression) to allow the body time to adapt to increased demands.
Go from easy to hard.
Alter only one method of the (FIT) at a time.

13. F.I.T.T. Frequency- increasing how often you exercise
Intensity: Increasing the rate or level of exertion
Time: increasing the duration or number of repetitions
Type: (specificity) selection of activity must relate to your goals/interests

14. Recommended Daily Allowance For Fitness Components
Frequency
Intensity
Time
C-V
3-5days/week
60%-85% of max HR
20-60 min
Muscular Strength
2-4 days/week
High Weights
5-8 reps
2-3 sets
Muscular Hypertrophy
Enough wgt to make the reps hard by the last one
8-12 reps
Muscular Endurance
2-6 days/week
Low wgt or body wgt
12-20 reps
1-3 sets
Flexibility
3-7 days/week
Point of tension
15-30 sec. hold
Hypertrophy: increase in muscle size: keep in mind gender and genetic limitations: Girls will not get bulky and look like men.
Increase the weight when you can complete 2 or more reps for 2 consecutive training sessions.
Flexibility can also be improved through partner resistance exercises and Proprioceptive Neuromuscular Facilitation (PNF) alternately do a passive stretch hold followed by a isometric (contract and tighten muscles) hold for about 10sec sets.

15. High Intensity Weight Training Techniques
Forced Reps: A partner provides just enough assistance to enable you to complete a few more reps when you can’t complete another on your own. (point of failure)
Rest Pause: perform set to point of failure (can’t lift again). The wgt is then held in a resting position for 5-10 sec then additional reps are performed.
Remember your body adapts to training loads so sometimes you need to mix it up.
Forced reps- the assisted pull up machine does this for you.

16. Other Weight Training Techniques
Super Slows (continuous tension): lift lighter weight as slowly as possible. 1 set 6 reps max
Negatives (let downs): do as many as you can then have a partner lift the wgt- you lower it slowly.
Compound Set: consecutive exercises that work the same primary muscle (bench press, pec fly)
Pyramid: increase wgt load for each set; 12 reps, 10 reps, 8 reps, 6 reps, compound set of 12
Super slows are great to develop overall base strength- but remember specificity- when in sports do you perform slow?
Pyramid: Since you only alter one FIT component at a time- if you raise the wgts, lower the reps.

17. over training =zero progress
Sometimes the best exercise is to place 2 hands firmly on the table and push back
Drop Set: a set of reps performed to failure, followed with another set but with lighter weight
These techniques should only be used periodically:
over training =zero progress

18. Lifting Tips
Exercise Arrangement: Work large muscles first, then smaller (pecs before triceps)
Exercise Selection: include at least one exercise for each muscle group to keep muscular balance. For large muscle groups like the back it is usually best to perform multiple exercises to insure that each muscle within the group receives adequate work
Arrangement: some people do push-pull or upper/lower to minimize muscle fatigue and save time by eliminating rest
Don’t do all biceps or all abs without working the antagonist muscle group. Don’t focus on the “glamour” muscles and neglect the balance of the muscles in the body.

19. Use Proper Form When Lifting
Breathe: exhale on exertion (the hard, lifting phase)
Keep good posture: don’t swing or move other body parts
Lift slow and controlled up in 2 counts, down in 3-4 counts
Don’t let the weights bang or drop
Go through the full range of motion
Some people are showing off or trying not to look weak by lifting loads that are too heavy and they sacrifice form or use momentum to compensate.