FITNESS
                                                                                                     Health-Related Fitness Components:
    1.    Cardiovascular Endurance (aerobic endurance) - Is the ability of the heart, lungs and blood vessels to
            deliver oxygen to the body tissues . 
    2.    Muscular Strength - is the maximum amount of force that a muscle can exert against some form of
            resistance in a single effort.                          
     3.   Muscular Endurance - is the ability to move your body or an object repeatedly without getting tired.
    4.    Flexibility - is the ability to move a joint throughout it's Full Range of Motion.
      
Skill-Related Fitness Areas:
    1.    Agility - is the ability to be quick and graceful, being able to change your speed and direction.
    2.    Balance - the ability to stay upright or stay in control of body movement.  Balance can be Static - balance                  without movement or Dynamic - when in motion.
    3.    Coordination - the ability to move two or more body parts under control, smoothly and efficiently.
    4.    Power - is a product of strength and speed (e.g., jumping or sprinting).
    5.    Speed - the ability to move quickly across the ground or move a limb rapidly to grab or throw.  
    6.    Reaction Time - how quickly your brain can respond to a stimulus and initiate a response.

FITT Formula  (HOW MUCH EXERCISE IS ENOUGH?):
    F    -  Frequency - How often a person should exercise?
    I     -  Intensity - How hard should a person exercise?
    T    -  Time - How long should a person exercise?
    T    -  Type - What type of exercise should a person do?

Principles of Training:
    1.    Overload - the only way to improve physical fitness is through activities that require the body to do more than
            it normally does.
    2.    Progression - is an increase in overload which should occur over an appropriate period of time.
    3.    Specificity - the specific exercise performed determines the specific benefits received.

3 Types of Stretching:
    1.    Static Stretch - hold and stretch the muscle slowly and gradually for 15-30 seconds.
    2.    Ballistic Stretch - this type of stretching involves movement.
    3.    Passive Stretch - uses a partner to assist in moving the joints through their range of motion.  Passive
            stretching should only be used by trained/experienced personnel.

Stretching:
    1.    Stretch for 15-30 seconds, rest, and repeat - NEVER BOUNCE!
    2.    When performing a stretch, one should feel a mild pull rather than pain.
    3.    Avoid positions that increase the risk of lower back injury.
    4.    Avoid competition during stretching.

Calculating Heart Rates

   1.    Maximum Heart Rate   Formula  220 - Your Age =
  2.   Recovery Heart Rate is 60-70% of Maximum Heart Rate
  3.   Aerobic Heart Rate is 70-80% of Maximum Heart Rate