Personal Fitness

Muscular Strength

The maximum force that can be generated by a specific muscle or muscle group.

Muscular Endurance

The ability to use muscles over a long period of time.

The Law of Use

That which is used develops and that which is not used wastes away.

Hypertrophy

When muscles become larger and stronger.

Atrophy

When muscles become smaller and weaker.

Repetition

How many times you repeat a muscle movement in a row.

Set

A group of consecutive repetitions.

One Rep Max

Maximum amount of weight lifted for one repetition of any lift.

Lifting for Endurance

3 sets, 12-15 reps, 60% of 1 rep max

Lifting for Strength

3 sets, 6-8 reps, 80% of 1 rep max

Principle of Overload

Doing more than one's used to or doing more than the norm.

Principle of Progression

Gradually increasing the amount and intensity of physical activity.

Principle of Specificity

The body adapts specifically to the demands placed on it.

Proper rest time for full recovery

48 hours

Importance of proper technique

Get desired results and avoid injury

Chest Press

Pectorals

Arm Extension

Triceps

Arm Curl

Biceps

Shoulder Press

Deltoids

Leg Curl

Hamstrings

Leg Extension

Quadriceps

Leg Press

Quads & Glutes

Seated Row

latissimus dorsi

Cardiovascular Endurance

The ability of your heart, blood vessels and lungs to supply oxygen to working muscles

Characteristics of Cardiovascular Activities

Large muscle groups, continuous, rhythmic, aerobic

Risk Factors for Heart Disease

Smoking, Inactivity, Genetics

Aerobic Exercise

Exercise that uses oxygen as a primary energy source

Anaerobic Exercise

Exercise that uses energy stored in the muscles

Frequency

How often you work out

Intensity

How hard you work out

Time

How long you work out for

Type

Refers to the different kinds of cardiovascular activities you can do to improve cardiovascular endurance

FITT Principle

Ways to vary and improve your cardiovascular workouts

Benefits of improving cardiovascular endurance

Stronger heart, lower resting heart rate, faster recovery heart rate

Recovery Heart Rate

How quickly your heart rate returns to resting after a workout

Characteristics of Wellness

Physical, Social, Emotional, Intellectual

Benefits of Fitness

Increased energy, longer life expectancy, improved mood, feel better, better physical performance, avoid injuries, increased brain functioning

Pacer Test

Measures cardiovascular endurance

Sit & Reach Test

Measures flexibility

Push Up Test

Measures muscular strength

Curl Up Test

Measures muscular endurance

Goals

Should be specific, measurable, attainable, realistic and include a time frame and detailed objectives