1. Fitness Training Activities

2. Resistance Training Station training
Completion of all the sets of one exercise before moving to the next exercise
When performing a series of sets within a station, the same muscle groups are stressed over and over
Promotes the development of strength by using free weights and strength training machines with constant or variable resistance

3. Resistance Training circuit training
Designed to exercise all major muscle groups in one session
Used in many sports and for general fitness development
Combines and manipulates specific exercises to achieve specific goals
Exercise intensity, volume, and rest intervals can be manipulated

4. Circuit Training Circuit training variables Number of stations
8 to 12
Time at station
30-60 sec.
Exercise sequence
Alter muscle group
Number of laps
One to three
Number of repetitions and level of resistance
Depends on the training objective
Recovery between exercises
Depends on the training
Types of exercises
A wide variety of means

5. Cardiorespiratory Activities Brisk walking or jogging
Believed to be the best overall exercise for developing and maintaining cardiovascular fitness
Can be done almost anywhere at almost any time
Intensity – able to talk without undue respiratory distress
Walking is very low impact

6. Cardiorespiratory Activities Interval training
Involves a timed systematic alternation of exertion and recovery
Benefits aerobic and anaerobic energy systems an muscular endurance
Four variables must be considered to provide desired workout intensity
Distance or length of time

7. Cardiorespiratory Activities Cross training
Performing various kinds of exercise or activities that differ from usual routine
In athletes, popular during injury recovery and off-season
Prevents boredom, burnout and overuse injuries
Aerobic: cycling, crosscountry, skiing, swimming, water running and skating
Muscular endurance: rowing machine and stair climber
Activity: soccer, beach volleyball, mountain biking and hockey

8. Functional fitness activities
Incorporates simple equipment such as stability boards, resistance bands, medicine balls and balance boards
Help individuals function better in their homes and workplaces
The fitness training principle of specificity is the key
Rehabilitation exercises:
Give and elderly patient the flexibility to tie his shoes
Sport performance exercises:
Emphasize the development of the neuromuscular system and motor abilities
Continued only as long as correct form and technique can be maintained
Never performed to fatigue

9. Group Fitness Classes Designed to develop all the fitness components
Usually last from 45 to 60 minutes
Warm-up
Cardio work for at least 20 min.
Muscular endurance workout
cool-down stretching
A fun way to get fit and meet new people
Better motivation when working out with others