1. Designing a Personal Fitness Program
Chapter 3

2. Health-Related Fitness
Health-Related Fitness is your ability to become and stay physically healthy
Body Composition
Cardiovascular fitness
Muscular Strength
Muscular endurance
Flexiblity

3. Health-Related Fitness
Body Composition- relative percentage of body fat to lean body tissue, including water, bone, muscle and connective tissue
Cardiovascular Fitness- The ability of your body to work continuously for extended periods of time. Also called cardiorespiratory because it involves the lungs
Muscular Strength- The maximum amount of force a muscle or muscle group can exert against an opposing force
Muscular Endurance- The ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue
Flexibility- the ability to move a body part through a full range of motion

4. Skill-Related Fitness
Skill-Related Fitness is your ability to maintain high levels of performance on the playing field.
Agility
Balance
Coordination
Speed
Power
Reaction Time

5. Skill-Related Fitness
Agility- The ability to change and control the direction and position of the body while maintain a contestant, rapid motion
Balance- The ability to control of stabilize the body while standing or moving
Coordination- Use the senses to determine and direct the movement of your limbs and head
Speed- The ability to move the body quickly
Power- The ability to move the parts swiftly while simultaneously applying the maximum force of your muscles
Reaction Time- The ablity to react or respond quicly to a stimulous

6. FITT Principle
The Overload Principle- In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.
Frequency
Intensity
Time
Type

7. CARDIOVASCULAR TRAINING
F.I.T.T.
CARDIOVASCULAR TRAINING
MUSCLE TRAINING
Frequency
3-5 days/ week; Alternate exercise types to help avoid overuse injuries and boredom
Rest each joint area and muscle group hours between workouts. Very intensive workouts may require extended rest intervals
Intensity
60-90% maximum heart rate (max = age) or 50-65% functional capacity*
65-85% of 1 Repetition Maximum (1RM) Beginners should remain near lower end for safety
Time
15-60 Minutes work up to this slowly for safety
1-3 Sets of 6-14 Repetitions per exercise Beginners should use lighter weight at higher repetitions for safety
Type Of Exercise
All continuous rhythmic movements including but not limited to: Walking; Cycling; Aerobics; Stair climbing; Rowing; Swimming; Running; Cross Country Skiing
All resistance exercise including but not limited to: Machines, Plate loaded; Free weights, Manual resistance

8. Principle of Specificity
Specificity Principle- Overloading a particular component will lead to fitness improvements in that component alone

9. Principle of Progression
Progression Principle- As your fitness levels increase, so do the factors in your FITT

10. Principle of Progression
Stages of Progression
Initial Stage, improvement Stage, Maintenance Stage
Trainability- How quickly your body adapts to exercise
Plateau- a time where little or no physical improvements take place
Detraining- The loss of functional fitness tha occurs when one stops fitness conditioning
Restoration- the ways in which you can optimize your recovery from physical activity or exercise
Age, experience, environment, rest, nutrition and fluids

11. Overtraining and Health Problems
Overtraining- Exercising or being active to the point where it begins to have negative effects
Chronic Fatigue
Insomnia
Constant muscle soreness
Rapid weight loss
Loss of appetite
Elevated resting HR
Elevated blood pressure
Weakend immune system
In females, absence of menstrual cycle

12. Warm up, Workout, Cool down
Warm up- a variety of low intensity activities that prepare the body for physical activity
Cardiovascular Phase- designed to gradually increase the heart rate and body temperature
Muscular-Skeletal Phase- designed to loosen up the muscles and connective tissue
Workout- a well designed workout plan should incorporate the fitness principles
Cool down- to lower the heart rate gradually
Blood pooling- a condition in which the blood collects in the large veins in the legs