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

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.).

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

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%

References http://www.anatomy.askthetrainer.com http://www.fitday.com