1. Fundamentals of Physical Fitness & Muscle Fitness
Chapter 1 & 2
Fundamentals of Physical Fitness & Muscle Fitness

2. 3 Types of Activity
Physical Activity
Physical Fitness
Exercise

3. Actual bodily movement requiring 1. Skeletal muscle contraction
Physical Activity
Actual bodily movement requiring
1. Skeletal muscle contraction
causing
2. Calorie expenditure

4. Perform daily tasks without fatigue or exhaustion.
Physical Fitness
Perform daily tasks without fatigue or exhaustion.

5. Planned and repetitive
Exercise
Planned and repetitive
To specifically develop components of physical fitness

6. 2 Categories of Fitness Components
Skill-Related
Health-Related

7. Health Related Fitness (pg.6)
Has a direct effect on your overall functional health
Health status
Disease risk
Day-to-day functioning

8. Components of Health Related Fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Muscle Force
Muscle Power

9. Program Design

10. Base Line Assessments
Gives you a picture of your current fitness level

11. Goals
Short
Long

12. The Build
Warm-up
Exercises
Stretching

13. Multi-joint Exercises Cardio
Warm-up
Calisthenics
Multi-joint Exercises
Cardio

14. Whole body or Split-days 2 sets minimum 3 sets max
The Exercises
8-10 Different Exercises
Whole body or Split-days
2 sets minimum 3 sets max
8-10 reps or reps to fatigue

15. The FITT Formula The basic elements used in exercise program design.
F – frequency
I – Intensity
T – Time
T – Type

16. The FITT Formula: Frequency
“How Often”
X’s per week
Current ACSM suggestions
Muscle fitness training: 2-3 days/week

17. The FITT Formula: Intensity
“How hard”
To improve you must do more than what you are doing – gradually of course!
Weight
Reps/Set
ACSM Recommendations:
2-4 sets; 8-12 repetitions

18. Measure by minutes of exercise or number or exercises.
The FITT Formula: Time
“How long”
Measure by minutes of exercise or number or exercises.
Intensity – High vs. Low
Number or exercises and repetitions.

19. “What kind of activity”
The FITT Formula: Type
“What kind of activity”
Specific types of activity develop specific components of fitness.

20. 5 Principals of Training
Progressive Overload
Reversibility
Recovery
Specificity
Individuality

21. POP QUIZ: What principal of training do we need to apply for continued gains in either strength or endurance?

22. Or a combination of either weight and sets, or sets and reps.
Right!
The principal of Overload.
To continue to see fitness changes over time, you will have to vary either,
Sets
Repetitions
Weight
Frequency
Time in activity (cardio usually)
Or a combination of either weight and sets, or sets and reps.

23. Types of Exercise Equipment
Free Weights
Machines
Exercise Bands
Bosu
Swiss Ball
Your own body

24. Weight Training Safety

25. Before lifting weights….
Warm-up your body (minimum 5 minutes)
Increases synovial fluid
Raises your heart rate
Prepares the body for work

26. Exhale on the movement or active phase of the lift. Tempo
When Lifting…
Exhale on the movement or active phase of the lift.
Tempo
2-1-2
2-1-4

27. 3 Types Of Muscle Contractions
Isometric
Concentric
Eccentric

28. Stretch the muscles that have been worked. Hold 30seconds
After Lifting…
Stretch the muscles that have been worked.
Hold 30seconds
DOMS (delayed onset muscle soreness)

29. In the weight room… Use a spotter Over head and chest Rerack weights
Use clips to hold free weights on bars
Be aware of your surrounding
Don’t drop free weights on the floor
Only lift what you can manage safely

30. Benefits of Weight Training
Improved body composition
Reduces the risk of Injury
Reduced disease risk or manage diseases