1. FITNESS
Physical Fitness is a state of well-being that allows you to perform daily activities, reduces your risk of health problems related to lack of exercise, and establishes a fitness base for participation in a variety of physical activities.

2. Fitness Concepts
F.I.T.T
-Frequency: The # times/week you exercise (3-5 days/week)
-Intensity: How hard you exercise ( % of Maximum Heart Rate)
-Time: How long you exercise (at least min)
-Type: The amount of calories burned based on the activity.

3. PARTS OF A WORKOUT -Warm-up -Workout -Cool down
For some great workout ideas, go to

4. Warm-up
Prevent Injury
Gradually increase HR
Prepare Self for Exercise

5. Workout Basketball Weight Training Cycling Aerobics Running Soccer
Baseball

6. COOL DOWN Gradually Decrease the HR Bring Body Temperature to Normal
Prevent Injury
Help Eliminate Waste (Toxins)

7. 5 Components of Fitness 2. Muscular Strength 3. Muscular Endurance
1. Cardio-vascular Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition

8. CARDIOVASCULAR
The ability of the heart and lungs to move and use O2 (Oxygen) efficiently.

9. MUSCULAR STRENTGH
THE ABILITY OF YOUR MUSCLES TO MOVE OR RESIST A WORKLOAD.

10. MUSCULAR ENDURANCE
The ability of your muscles to repeat an exercise for an extended period of time.

11. FLEXIBILITY
The ability of your muscles and joints to move through their complete ROM.

12. BODY COMPOSITION Ratio of muscle to fat. Healthy adult male (11-15)
Female (18-22)

13. Aerobic vs. Anaerobic Fat fuel source Continuous activity
Heart rate 60%-80% of maximum
Perform activity for 30 minutes or longer
Glycogen fuel source
Stop and go activity
Higher intensity of heart rate. 85% or above

14. TARGET HEART RATE
Take 220- your age to determine your Maximum Heart Rate.
Subtract your Resting Heart Rate.
Determine your Reserve Heart Rate.
Multiply by 60% for lower limit Target Heart
Rate or 80% for upper limit.
Add back in Resting Heart Rate.

15. EXAMPLE Lower Limit 220 -20 AGE 200 MHR -70 RHR 130 X.60 78 +70 RHR
148
Upper limit
220
AGE
200 MHR
RHR
130
x.80
104
RHR
174

16. NUTRITION EAT FIVE MEALS A DAY. BREAKFAST IS THE MOST IMPORTANT MEAL.
60 % CARBOHYDRATES, 15% PROTEINS, AND 25% FAT.

17. CALORIC INTAKE
Calories not consumed by your body are stored in the body in the form of fat. Storage of 3500 calories as fat in your body will increase your weight by one pound.
Similarly if you take 3500 calories less than your body requirement then you will lose one pound, in other words... your body weight will not change if the calories you eat match the calories you burn.

18. CALORIC NEEDS FOR TEENS
13-15 year old boys: 2500 calories
16-18 year old boys: 3000 calories
13-15 year old girls: 2200 calories
16-18 year old girls: 2200 calories

19. Muscles of the Body: Front
Deltoid
Biceps
Obliques
Quadriceps
Tibialis anterior
Sternocleidomastoid
Pectoralis Major
Rectus Adominus
Iliopsoas
Adductor

20. Muscles of the Body: Back
Rhomboids
Latissimus Dorsi
Gluteus Maximus
Hamstrings
Gastrocnemius
Trapiezus
Triceps
Erector Spinae
Abductor
Soleus

21. Bones of the Body Scapula Humerus Pelvic Girdle Radius Ulna Carpals
Metacarpals
Phalanges
Patella
Tarsals
MetaTARsals
Calcaneus

22. Bones of the Body Skull Mandible Clavicle Sternum Ribs
Vertebral or Spinal Column
Femur
Fibula
Tibia
Phalanges