1. Fitness Principles and Concepts

2. 6 Dimensions of Wellness
Physical
Emotional
Intellectual
Social
Spiritual
Environmental

3. Recommended Physical Activity for Children and Adolescents - CDC
60 minutes of physical activity each day
10,000 steps each day
Wellspan Health

4. Types of Activities
Lifestyle Activities: Activities performed daily or nearly every day such as yard work or housework.
Active Aerobics: Activities building cardiovascular fitness such as biking, jogging, and dance.
Active Sports and Recreation: Activities that build fitness and skills such as basketball, hiking, tennis, and dance.
Inactivity and Sedentary Living: Inactivity which should be limited includes TV, computers, and video games.

5. Balancing Calories
Calories in should equal calories out to maintain body weight.
Increase physical activity or reduce calorie intake to lose weight.
3500 kcal = 1 pound of fat

6. ChooseMyPlate.gov
The USDA replaced the food pyramid with ChooseMyPlate. The plate shows the portions of each type of food you should have in each meal.
Go to their website for more nutritional information.

7. Calories per Macronutrient (gram)
Carbohydrate
Protein
Fat
Alcohol
4 kcal
9 kcal
7 kcal

8. Resistance Exercise Terms
Repetition: A single cycle of lifting and lowering a weight.
Set: A group of repetitions of a specific exercise, with a rest between each set.

9. FITT Principle
Frequency: How often you perform the activity (# of reps, sets, etc)
Intensity: How hard you perform the activity (HR, 1 RM, etc)
Time: How long you perform the activity
Type: Which health-related component you are working on

10. 5 Components of Fitness Cardiovascular Endurance Muscular Endurance
Muscular Strength
Flexibility
Body Composition

11. Cardiovascular Endurance
Ability to work the entire body for long periods of time.
Frequency
Intensity
Time
3-6 days per week %
Heart Rate Max
continuous
minutes

12. Muscular Endurance
The number of times a muscle group can repeat an exercise or hold a contraction until it fatigues.
Frequency
Intensity
Time
3 - 6 days per week %
1 Rep Max
1 - 3 sets
repetitions

13. 48–72 hours of rest in-between workouts 60%–90% of maximum strength
Muscular Strength
Ability to work the entire body for long periods of time.
Frequency
Intensity
Time
2–3 days per week
48–72 hours of rest in-between workouts
60%–90% of maximum strength
1–3 Sets
8–12 repetitions
30 sec to 1 minute

14. Flexibility Ability to move a joint through its full range of motion.
Frequency
Intensity
Time
Minimum 2 – 3 days a week
Best to do some stretching daily
To the point where you feel tension, not pain
15–30 minutes total
Static stretches of warm muscles; 20–60 seconds, three sets

15. Daily physical activity weight/fat loss per week
Body Composition
The makeup of body tissue including muscle, bone, body fat, and all other body tissues. Usually reported in fat percentage.
Frequency
Intensity
Time
Daily physical activity
3 regular meals or 4-5
small meals a day
3,500 Kcal = 1 pound of fat
No more than 1-2 pounds
weight/fat loss per week

16. BMI Weight in Kilograms divided by Height in Meters squared (kg/m2).
While not the most accurate, this is a cheap and fast indicator of body composition for the general population.

17. Overload and Progression
Overload: To improve a health-related component, you must do more than what your body normally does.
Progression: The amount of intensity should be increased gradually.

18. Specificity
To increase a particular part of any health-related component, you must work on that that particular area.
For example, to increase abdominal strength you must exercise the abdominal region.

19. Skill Related Physical Fitness Components
Agility: Ability to change the body’s position quickly.
Balance: Ability to be stable while standing still or moving.
Coordination: Ability to use senses together with 1 or more body parts.

20. Skill Related Physical Fitness Components
Power: Ability to generate muscular force quickly.
Reaction Time: The amount of time it takes to move once you realize the need to.
Speed: Ability to perform a movement or cover a distance in a short period of time.

21. Target Heart Rate Formula
Max Heart Rate method: (0.70 x Age)
Percent Maximal Heart Rate method:
Max HR * .65 = threshold
Max HR * .90 = target ceiling rate

22. Injuries - R.I.C.E. Method
This method is used to immediately treat injuries in order to speed up recovery.
R: Rest
I: Ice
C: Compression
E: Elevate