1. Creating a Fitness Plan

2. The 5 Areas of Health Related Fitness 1. Flexibility 2. Muscle Strength 3. Muscle Endurance 4. Cardiovascular Endurance 5. Body Composition

3. Training Principles 1. Specificity ● S.A.I.D. principle - Specific Adaptation to Imposed Demands. The body adapts to the demands you place upon it. ● Select activities that develop the specific area of fitness you are trying to improve.

4. Training Principles 2. F.I.T. Formula - following this formula helps maximize the benefits of your fitness plan. ○ F (Frequency) - the recommended number of times per week an activity should be done. ○ I (Intensity) - the difficulty of the activity or how hard you are working during the activity. ○ T (Time) - The amount of time you do the activity (cardio & flexibility) or number of sets/repetitions (muscle strength & endurance) you do.

5. Training Principles 3. Overload/Progression ○ To increase fitness levels, muscles must be stressed (overloaded) beyond their normal capacity. ○ Any of the 3 parts of the F.I.T. formula can be manipulated to stress muscles beyond their normal capacity. ○ Progression implies that there is an optimal level of overload that should be achieved, and an optimal time for this overload to occur.

6. Training Principles 4. Recovery/Adaptation ○ In order for muscles to recover and adapt to the imposed demands, the muscles must be given a certain amount of time to rest. ○ The amount of recovery time required is directly related to the intensity of the activity. The higher the intensity level, the longer the recovery period should be.

7. Training Principles 5. Reversibility ○ If muscles are not properly trained, they will become weaker and smaller over time. ○ Fitness is something that needs to be worked on throughout your lifetime in order to improve or maintain fitness levels.

8. Flexibility - range of motion of the joints or how well you can bend or stretch your muscles. a. Specificity - stretch muscles that will be used during the activity and/or the muscles where you hope to gain flexibility. b. FIT FORMULA - Frequency: 3-7 days per week; Intensity: low to moderate; Time: 15-30 seconds per flexibility exercise/stretch. c. Overload/Progression - 1) do flexibility exercises more often (Frequency) 2) stretch just beyond tension point (Intensity) 3) do each flexibility exercise/stretch for longer period of time (Time) d. Recovery/Adaptation - flexibility exercises/stretches do not require a long recovery period. You can do them everyday. e. Reversibility - failing to work on flexibility will result in a loss of range of motion.

9. Flexibility Activities Static Stretches - should be done after muscles have been warmed up or after a workout to increase flexibility and reduce soreness/muscle tension (COOL DOWN). Major Muscles biceps pectorals triceps deltoids trapezius hamstrings quadriceps calves groin gluteus maximus

10. Flexibility Activities Dynamic flexibility exercises - activity specific movements; best way to prepare muscles for physical activity (WARM UP). EXAMPLES: high knees buttkickers lunges toy soldiers high kicks windmills squats knee pulls

11. Strength and Muscular Endurance ● Muscle Strength - the amount of force your muscles can generate (how much weight can you lift, push, or pull) ● Muscle Endurance - the length of time your muscles can do an activity before they become tired or fatigued. ● They are two different areas of fitness, however, they are often worked on simultaneously.

12. Strength and Muscular Endurance Training 1. Specificity - do activities that develop strength (use resistance) and endurance (high repetitions). Be sure to include activities for all major muscle groups. 2. FIT Formula - Frequency: 2-4 days a week on nonconsecutive days; Intensity: low (endurance) to moderate (strength); Time: 1 to 5 sets of 8 to 15 repetitions (strength), 15 to 25 repetitions (endurance).

13. Strength and Muscular Endurance Training 3. Overload/Progression - 1) increase how often you do activities (frequency) 2) increase amount of resistance (intensity) 3) increase the number of sets or repetitions (time). 4. Recovery/Adaptation - give the stressed muscles a day of rest in between workouts. Do not do strength training for the same muscles on consecutive days. 5. Reversibility - muscles weaken, decrease in size, and level of endurance drops with lack of training.

14. Strength and Muscular Endurance Activities ● Upper Body - bicep curls, tricep extensions, bench press, push ups, shoulder press, upright rows, chin ups, pull ups ● Abdominal Muscles - sit ups, crunches, leg lifts, partial curl ups, planks, medicine ball twists ● Lower Body - squats, lunges, leg extensions, leg curls, calf raises, step ups, jump rope,, plyometrics, sprints

15. Cardiovascular Endurance ● The ability of your heart and lungs to continuously and efficiently supply your muscles with oxygen during an aerobic activity. ● Active aerobics are low to moderate intensity activities in which your muscles are utilizing oxygen to access energy. They develop cardiovascular endurance.

16. Cardiovascular Endurance Training 1. Specificity - do activities that get your heart rate up and that you can sustain for an extended period of time. 2. FIT Formula - Frequency: 3-5 days per week; Intensity: low to moderate or 130-180 bpm (TARGET HEART RATE ZONE); Time: 20-60 minutes 3. Overload/Progression - 1) increase how often you do activities (frequency) 2) make activity more challenging (intensity) 3) do activity longer (time)

17. Cardiovascular Endurance Training 4. Recovery/Adaptation - your heart and lungs do not require a long recovery time. However, the muscles used during the activity (arms, legs, etc.) may require a recovery period depending on the intensity level. 5. Reversibility - the efficiency rate at which your heart and lungs are able to continuously supply oxygen to muscles decreases with lack of training

18. Cardiovascular Endurance Activities jogging swimming cycling skating rowing/kayaking hiking walking (brisk pace) dancing treadmill elliptical machine stair stepper aerobics calisthenics jump rope