5 Components of Fitness Cardiovascular Endurance The heart

Cardiovascular Endurance • The heart and lungs ability to supply oxygen to the body

Pectoral Lifts • • Push-Ups (Variations) Bench Press Dumbbell Chest Press Chest Fly

Triceps Lifts • Bench Dips • Over Head Triceps Extension • Triceps Extension

Deltoids • Shoulder Dumbbell Press • Front and Side Shoulder Raises

Lower Body Muscles • Quadriceps • Hamstrings • Calves

Leg Lifts • • Lunges Wall Sits Bench Squats Calf Raises

Core Muscles • Abdominals (Abs) • Oblique

Core Exercises • Sit-ups/Crunches • 6” Leg Lifts

Flexibility • Flexibility- The ability to move a joint through a range of motion

Recording a Workout • Sets and Reps • Weight used • Body Part Exercised

FITT Principle • Frequency- How often do you exercise? • 3 -6 Days per

Elements of a Workout • Warm-up • Exercises/Activities • Cooldown

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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