1. ANATOMY OF MUSCLES Trapezius Deltoid Pectorals Biceps Latissimus Dorsi
Triceps
Abdominals
Obliques
Erector Spinae
Gluteus Maximus
Adductors
Hamstrings
Quadriceps
Abductors
Gastrocnemius
Soleus

2. Fitness Components 1. Cardiovascular Fitness
Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity. Aerobic exercise improves cardiovascular fitness.
2. Muscular Strength
Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance. Anaerobic exercise improves muscular strength.
3. Muscular Endurance
Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time. Both aerobic exercise and anaerobic exercise can improve muscular endurance.
4. Flexibility
Flexibility is the degree to which an individual muscle will lengthen. stretching improves flexibility.
5. Body Composition
Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones, organs etc.).

3. F.I.T.T. Principle Frequency Intensity Type Time
This is how often you should do an exercise to maintain or improve fitness
Intensity
This is how hard you should exercise to maintain or improve fitness
Type
Cardio, strength, or combination
Time
This is how long you should exercise to maintain or improve fitness

4. Heart Rate Zones MHR= 220-age. Healthy Heart-50%-60% of MHR
Fitness Zone-60%-70%
Fat Burn
Can Carry on conversation while training.
Aerobic Zone-70%-80%
50% of calories burned from fat and 50% burned from carbs.
Anaerobic Zone-80%-90%
Increase vO2 max
85% of calories burned from carbs.
Red Line-90%-100%

5. References