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.
      
Sill-Related Fitness Areas:
    1.    Agility - is the ability to be quick and graceful, being able to change your speed and direcection.
    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.

Principles of Lifting:
    1.    Lift the weight with your legs - not your back.
    2.    Keep the weight close to your body.
    3.    Keep your back straight and level when picking up a weight from the ground.
    4.    Lift the weight smoothly form the ground.
    5.    DO NOT twist your trunk when lifting a weight.
    6.    DO NOT lift if you are tired.  It is difficult enough to maintain proper lifting techniques.
    7.    When lifting heavy weights, make sure you have a spotter.

3 Types of Stretching:
    1.    Static Stretch - stretch the muscle slowly and gradually for 15-30 seconds.
    2.    Ballistic Stretch - this type of stretching involves dynamic muscle action where the muscles stretch suddenly with            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.

Muscles/Muscle Groups you should know:
Bicep - upper arm in front - above the elbow
Tricep - upper arm in back - above the elbow
Deltoid - shoulders
Pectoralis Major - chest
Trapezius - upper back - into the neck area
Rhomboids - middle back
Abdominals - stomach
Hamstrings - back of upper leg - above the knee
Quadriceps- front of upper leg - above the knee
Calves - lower back of leg - below the knee