1. UNIT OBJECTIVE To provide the students the necessary knowledge to take their previously determined (written) fitness goals and create the muscular fitness portion of their IFP (Individual Fitness Plan) in regard o the F.I.T. principle that was learned and assessed for understanding during Personal Fitness Unit 1.

2. CHOOSE YOUR WORKOUT FRAMEWORK UNDERSTANDING THE DIFFERENT TYPES OF WORKOUT FRAMEWORK CREATE AND ASSESS YOUR GOALS

3. IMPLEMENTING YOUR PLAN AND RECORDING DATA DAILY WORKOUT BREAKDOWN CHOOSE THE MUSCULAR FITNESS AND CARDIOVASCULAR ENDURANCE EXERCISES FOR YOUR PROGRAM

4. WHAT ARE YOUR GOALS OF YOUR IFP? DO YOUR GOALS CONTAIN ALL THE NECESSARY REQUIREMENTS? DETERMINE WHAT TYPE OF WORKOUT YOU WANT TO CREATE IN ORDER TO ACHIEVE YOUR GOALS.

5. UNDERSTANDING YOUR POTENTIAL WORKOUT PROGRAMS CHOICES TYPES OF WORKOUTS 1. Strength: Increase muscle size and ability. Higher Weight, Lower Reps 3 sets of 8 reps 2. Toning: Increase the ability of muscles over time. Lower Weights, Higher Reps 3 sets of 15 reps 3. Cardiovascular Endurance: Increase the body’s ability to function efficiently during exercise. Cardio Everyday Include some toning strength training

6. DEFINE THE FOLLOWING TERMS MUSCULAR FITNESS: Combination of muscular strength and muscular endurance. MUSCULAR STRENGTH: The amount of force a muscle can produce. MUSCULAR ENDURANCE: The muscle’s ability to contract many times without tiring.

7. UNDERSTAND THE FOLLOWING TERMS AND HOW THEY RELATE TO YOUR FITNESS PLAN 1.Sets—A group of repetitions. 2.Reps—The number of consecutive times you do an exercise. 3.Lift—The specific exercise you are doing. 4.Weight---The amount you are lifting based on your goals. 5.One Rep Max----The amount of weight you can lift one time. 6.Supersets---Combining two exercises consecutively.

8. THERE ARE 3 TYPES OF MUSCLE ACTIONS THAT YOUR BODY WILL EXPERIENCE DURING YOUR WORKOUT 1.Concentric: Muscle length shortens. 2.Eccentric: Muscle length increases. 3.Isometric: Stays the same.

9. WHAT ARE THE PHYSIOLOGICAL EFFECTS OF WEIGHT TRAINING ON YOUR BODY? 1.Increased Heart Rate 2.Muscle Tear Down 3.Lactic Acid 4.Hypertrophy/Atrophy

10. Hypertrophy: An increase in muscle size due to use. Atrophy: A decrease in muscle size due to non-use. “That which is used develops, that which is not used, wastes away!”

11. HOW MUCH REST AND RECOVERY SHOULD YOU GIVE EACH SPECIFIC MUSCLE GROUP BEFORE YOU LIFT THAT MUSCLEGROUP AGAIN? 24-48 Hours *That is why we always alternate muscle groups.

12. 1.Obtain Desired Results 2.Prevent Injury

13. 1. Improved Appearance 2. More Energy 3. Good Posture 4. Prevents Injury 5. Decreased Heart Rate