1. Power Point 2 Designing a Personal Fitness Program &
Nutrition and your Personal Fitness

2. Health-Related Fitness vs. Skill-Related Fitness
Health-Related Fitness: This is your ability to become and stay physically healthy.
Skill-Related Fitness: This is your ability to maintain high levels of performance on the playing field.
Improving one area may lead to improvements in the other.

3. Health-Related Fitness
There are 5 components, or measures, of health-related fitness:
Body Composition: The 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 an extended period of time.
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 has 6 components:
Agility: The ability to change and control the direction and position of the body while maintaining a constant, rapid motion.
Balance: The ability to control or stabilize the body while standing or moving.
Coordination: The ability to use the senses to determine and direct the movement of your limbs and head.
Speed: The ability to move your body, or parts of it, swiftly.
Power: The ability to move the body parts swiftly while simultaneously applying the maximum force of your muscles.
Reaction Time: The ability to react or respond quickly to what you hear, see, or feel.

5. Your Exercise Prescription
An exercise prescription is a breakdown of how often you need to work, how hard, the length of time per session, and the type of activity or exercise performed.
The following factors are often referred to as FITT.
Frequency: how often you work
Intensity: how hard you work
Time: the length of time, or duration that you work
Type: the specific type or mode of activity you choose

6. Exercise prescriptions are governed by 3 principles:
The overload principle states that in order to improve your level of fitness, you must increase the amount of regular activity or exercise you do.
The specificity principle states that overloading a particular component will lead to fitness improvements in that component alone.
The progression principle holds that as your fitness levels increase, so do the factors in your FITT.

7. Goal Setting
Short term goals are goals that can be accomplished relatively easily and quickly.
Long term goals are goals that are more complex and require considerable time and planning.
Some recommendations for goals are:
Keep your goals simple, specific, and realistic
List ways that will help you reach your goal
Seek help from others who can help you achieve your goals
Be flexible in case you need to reevaluate your progress

8. Overtraining & Health Problems
Overtraining is exercising or being active to a point where it begins to have negative effects.
Some effects overtraining has on health are:
Chronic fatigue
Insomnia, or sleeplessness
Constant muscle soreness
Rapid weight loss
Loss of appetite
Elevated resting heart rate
Elevated blood pressure
Weakened immune system

9. Restoration
Restoration refers to ways in which you can optimize your recovery from physical activity or exercise.
Restoration is influenced by several factors:
Age. The older you are, the slower you tend to recover
Experience. As a rule, the more experienced you are, the quicker you recover
Environment. The more extreme the environmental conditions, the slower the recovery
Amount of rest. Getting 8 to 10 hours of sleep a night will hasten recovery. Any less will lead to slower recovery.
Nutrition, including fluids. What you eat and drink is an important aspect of fitness training

10. Components of a Complete Workout
A complete workout includes 3 main components: a warm-up, the workout itself, and a cool down.
The warm-up is a portion of a complete workout that consits of a variety of low intensity activities that prepare the body for physical work.
The workout phase of your fitness program is the period of time that you should spend daily, or almost daily, in physical activity or exercise.
The cool down portion of our routine is every bit as important as the warm-up. A well designed cool down after every workout will ensure a safe and more effective recovery.

11. Warm-up
Why warm up? The primary purpose of any warm-up is to raise your heart rate gradually before physical activity or exercise.
There are 2 main methods of warming up:
Active warm-up raises body temperature by actively working the body systems centering on the muscles, skeleton, heart, and lungs. There are 2 phases:
Cardiovascular phase – designed to gradually increase your heart rate and body temperature. For example: jogging slowly around the track.
Muscular-skeletal phase – designed to loosen up the muscles and connective tissue. For example: static body stretches.
Passive warm-up raises the body temperature through the use of outside heat source. For example: blankets or saunas.

12. Cool Down
Why cool down? The purpose of a cool down is to bring your heart rate back down gradually. This gradual decrease will help you prevent blood pooling, which is a condition in which blood collects in the large veins of the legs and lower body causing dizziness.
A cool down has 2 phases:
Cardiovascular cool down consists of moving about slowly and continuously for 3 to 5 minutes following physical activity or exercise. For example: walking or jogging slowly.
Stretching cool down involves 3 to 5 minutes of stretching. This will minimize stiffness and muscle soreness.

13. Nutrients for Energy
Your body is like a car. Both need fuel in order to run. Your body’s fuel comes from the energy sources in the foods that you eat. There are 3 such energy sources, all of which are nutrients:
Carbohydrates are the starches and sugars found in food.
Proteins are the nutrient that help build, maintain, and repair body tissues.
Fats supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed.

14. Calories Your body’s energy is measured in calories.
A calorie is the amount of energy needed to raise the temperature of 1 kilogram (about a quart) of water 1 degree Celsius.

15. Vitamins, Minerals, & Water
Vitamins are micronutrients that help control body processes and help your body release energy to do work. Because vitamins do not contain calories, they don’t provide the body with energy.
Minerals are substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes.
Water makes up between 60 and 70 percent of body weight. Water helps regulate body temperature, carries nutrients to cells, aids in digestion, and is important for many chemical reactions in your body.