1. 4 Elements of Fitness 1.Cardiovascular – Circulatory system comprising of heart & blood vessels which carries nutrients to tissue

2. 2. Flexibility – The range of motion around a joint 3. Strength - Power to carry out demanding tasks 4. Endurance – The ability to exert yourself for a long period of time.

3. FITT Formula Frequency – 2 x 3 times per week. Intensity – How hard you work out. You should work out in your Target Heart Rate Zone Time - 25-30 minutes – some people need more. Type – Use a variety of workouts and time.

4. The Muscular System Cardic/Smooth – form the heart walls, while smooth muscle tissue is found in the walls of internal organs such as the stomach and the blood vessels. Both are involuntarily. Skeletal – Skeletal muscles move and support the skeleton. They make up fifty percent of your body weight. There are 640 individually named skeletal muscles. A skeletal muscle links two bones across its connecting joint. When these muscles contract or shorten, your bone moves. Muscles are arranged in layers over the bones. Those nearest to the skin are called superficial muscles. Those closest to the inside of the body are called deep muscles. Skeletal muscles are voluntary muscles. These are muscles that we can consciously control.

7. Major Joint Movement Abduction – moving away from the mid-line – Ex. Leg abductionAbduction – moving away from the mid-line – Ex. Leg abduction Adduction – moving towards the mid-lineAdduction – moving towards the mid-line Ex. Leg adductionEx. Leg adduction Flexion – Decreasing the angle between two structuresFlexion – Decreasing the angle between two structures Ex. Standing barbell curlEx. Standing barbell curl Extension – Increasing the angle between two structuresExtension – Increasing the angle between two structures Ex. Downward motion of barbell curlEx. Downward motion of barbell curl Hyperextension – Extending a joint beyond its normal anatomical positionHyperextension – Extending a joint beyond its normal anatomical position

8. Terms  Isometric – Contracting a muscle without significant movement  Isotonic – Muscle contraction with movement against a natural resistance  Concentric – A muscle contraction resulting in its shorting  Eccentric – The contraction of a muscle during its lengthening  Agonist – A muscle that causes motion  Antagonistic - A muscle that moves the joint opposite to the movement produced by the agonist

9. Stabilizers vs. Mobilizers  Mobilizers – T he muscle primarily responsible for the movement ( ex. Moving the biceps during a biceps curl)  Stabilizer – Muscles whose prime purpose in the body or in a given movement is to maintain the stability so that the effective movement can be performed by the mobilizing muscles. (ex. In a standing barbell curl the rotator cuff muscles stabilize and align the shoulder joint, and the abs maintain the alignment of the spine, while the biceps perform the isotonic contraction )

10. Strength Training Guidelines  Allow time for a proper warm-up  Use compound muscle groups before isolation  Use good form  Learn the difference between good and bad pain  Use full range of motion  Breathe consistently and avoid holding your breath.  Timing – One second exertion, three seconds negative, one second rest  Breath out during exertion  Always use a spotter  Rack your weight

11. Benefits of Strength Training for Women 1) Increased Metabolic Rate- adding muscle increases our metabolism naturally. 2) Increasing and Restoring Bone Density- prevent and fight osteoporosis by building strong bones. 3) Increased Lean Muscle Mass- each pound of lean muscle mass burns 35-50 calories per day. 4) Injury Prevention- a solid foundation strengthens our bones, ligaments, and tendons. 5) Improved Balance- strong leg and core muscles help stabilize us.

12. Benefits of Strength Training for Women 6) Decreased Risk of Coronary Disease- strength training can reduce blood pressure and cholesterol levels. 7) Aids Rehabilitation and Recovery- the best way to strengthen and recover from an injury is to slowly build your strength around the injured area. 8) Enhanced Performance in Sports and Life In General- climbing stairs, carrying the kids, or walking with your spouse becomes more enjoyable. 9) Aging Gracefully- strong muscles build a strong body. Strength training and fitness can help keep aging bodies in well-working condition. 10) Feeling Better and Looking Better- strength training reduces overall body fat, it tones our muscles and it builds confidence.

13. WORRIED??  Many women shy away from weight training because they fear that they'll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to "bulk up." Rather than looking too muscular, you will become lean and toned. The muscle that you'll build will burn far more calories than the fat you're currently carrying around, which will result in your body becoming a calorie burning machine - even at rest.

14. STRETCHING  Static – Static stretching is slowly elongating the muscle through its full range of motion, then holding it at a position where it is at full extension (but without pain). The stretch is held for 15 to 30 seconds  PNF (Proprioceptive Neuromusclar Facilitation) – involves a partner, uses specific technique to stimulate muscles and tendons for increasing rage of motion.  Ballistic - incorporates mild bounces in a static stretch – DO NOT USE!!  Mobilization – stretches that use a full range of movement around the joint

15. Lack of Flexibility? Reduced freedom of movement Reduced freedom of movement Increased risk of muscles tension and injury Increased risk of muscles tension and injury Significant factor in postural compensation/back pain Significant factor in postural compensation/back pain

16. Benefits of Stretching Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls — especially as you age. Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls — especially as you age. Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries. Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries. Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains. Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains. Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress. Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress. Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight

17. Ready, Set, STRETCH Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching. Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching. One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising. One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising. Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough. Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough. Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain. Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain. Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch. Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch. Relax and breathe freely. Don't hold your breath while you're stretching. Relax and breathe freely. Don't hold your breath while you're stretching.

18. Benefits of Exercise Exercise improves your mood. Exercise improves your mood. Exercise combats chronic diseases. Exercise combats chronic diseases. Exercise helps you manage your weight. Exercise helps you manage your weight. Exercise strengthens your heart and lungs Exercise strengthens your heart and lungs Exercise promotes better sleep. Exercise promotes better sleep. Exercise can be — gasp — fun! Exercise can be — gasp — fun!

19. Body Mass Index Measure your height in inches without shoes Measure your height in inches without shoes Measure your weight without shoes Measure your weight without shoes Use the BMI index chart to determine your BMI Use the BMI index chart to determine your BMI BMI Categories: Underweight = <18.5 Normal weight = 18.5-24.9 Overweight = 25-29.9 Obesity = BMI of 30 or greater

20. Target Heart Rate  Directions for calculating the target heart rate range: First find your resting heart rate – Do this by taking your pulse for ten seconds and timings that number by six. Pulse(10secs) ______x6= Resting Heart Rate (RHR)=_________ Subtract your age from 220 ( this number estimates your maximum heart rate) Subtract your resting heart rate from the answer in step 1. Multiply the answer in step 2 by 60% (.60) Add your resting heart rate to the answer in step 3. This is your low-end number in the target heart rate range. To find your high-end number in the range, substitute 85% (.85) Complete step 4 with your new answer You know have a range from low 60% to high 85%

21. 220 - ( ) age = ( ) Maximum heart rate - ( ) RHR _____________________ = ( ) X 0.6 ______________________ = ( ) + ( ) RHR _____________________ = ( ) Low end of the target heart rate range Low HR / 6=_________ 220 - ( ) age = ( ) Maximum heart rate - ( ) RHR _____________________ = ( ) X 0.85 ______________________ = ( ) + ( ) RHR _____________________ = ( ) High end of the target heart rate range High HR / 6 = _________ Low End High End