MY FITNESS PLAN

What is physical fitness?
-the ability to carry out daily tasks comfortably with ample energy left over to meet unexpected emergencies

5 health related components of physical fitness

1. CARDIO RESPIRATORY ENDURANCE

• Ability of heart, lungs, and blood vessels
• To function efficiently, both at rest and
• During vigorous exercise
• "Most important of 5 components"

2. MUSCULAR ENDURANCE

• Ability to exert an external force or lift
• A heavy weight

3. MUSCULAR STRENGTH

• The ability to exert an external force
• Or to lift a heavy weight

4. FLEXIBILTY

• The ability to bend joints and stretch muscles
• Within a full range of motion

5. BODY COMPOSITION

• The ratio of body fat to lean body tissue

F.I.T PRINCIPLE

• Frequency- how often you work out
• Intensity- how hard you work out
• Time- how long you workout

STAGES OF A WORKOUT

• Warm up- gradually preparing the body for a strenuous workout
• Conditioning- period during a workout the develops cardiorespiratory and muscular endurance
• Cool down- the tapering off stage of a workout

TWO TYPES OF EXERCISE

• Aerobic- physical activity which requires the body to supply ample oxygen to sustain performance
• Anaerobic- physical activity where the body produces energy without oxygen

3 PRINIPLES OF TRAINING

• Overload- working muscles harder than normal to improve fitness
• Progression- gradually increasing stress of workout to increase strength
• Specificty- closely resembling the activity for which the strength is needed

CALCULATING TARGET HEART RATE

• 220 (max heart rate) - age (15)=205
• 205- 50 (resting heart rate)=155 (working heart rate)
• 155X60%=93+50=143
• 155X80%=124+50=174
• Target heart rate= 143-174

MY FITNESS PLAN

• Workout 5 days a week (weekends off)
• Focus on 1-2 muscles each day
• Example- triceps and biceps on monday
• Chest and shoulders on tuesday
• Be sure to include ample protein and carbs in diet