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5 Components of Fitness • Cardiovascular Endurance- The heart and lungs ability to supply oxygen to the body during activity • Muscular Strength-The maximum amount of force a muscle can exert • Muscular Endurance-The ability of a muscle to do continuous work over a long period of time • Flexibility- The ability to move a joint through a range of motion • Body Composition-The percentage of bone, fat, muscle and water in the body. Cardiovascular Endurance • The heart and lungs ability to supply oxygen to the body during activity • Heart rate/ Target heart rate • (220-age) Max • Target 50-85% of max • Activities to help develop: Jogging, hiking, treadmill, biking/stationary bike, aerobics, circuit training, and many more Upper Body Muscles and Exercises Pectorals Pectoral Lifts • • • • Push-Ups (Variations) Bench Press Dumbbell Chest Press Chest Fly Triceps Triceps Lifts • Bench Dips • Over Head Triceps Extension • Triceps Extension Biceps Biceps • Bicep Curls Deltoids Deltoids • Shoulder Dumbbell Press • Front and Side Shoulder Raises Lats Lats • Lat Pull-Down • Pull-Ups Lower Body Muscles • Quadriceps • Hamstrings • Calves Leg Lifts • • • • Lunges Wall Sits Bench Squats Calf Raises Leg Lifts • Step Ups • Leg Extensions Core Muscles • Abdominals (Abs) • Oblique Core Exercises • Sit-ups/Crunches • 6” Leg Lifts Core Exercises • Planks Core Exercises • Russian Twist Core Exercises • Roman Chair Flexibility • Flexibility- The ability to move a joint through a range of motion • Static Stretching- Stretches that are held for an extended period • Dynamic Stretching- Movements that resemble the movements you will do in activity Recording a Workout • Sets and Reps • Weight used • Body Part Exercised FITT Principle • Frequency- How often do you exercise? • 3-6 Days per week • Intensity- How hard do you work out? • Time- How long do you work out? • Type- What are you working out? What types of activities are you doing? Elements of a Workout • Warm-up • Exercises/Activities • Cooldown