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Fitness Principles and
Concepts
6 Dimensions of Wellness

Physical

Emotional

Intellectual

Social

Spiritual

Environmental
Recommended Physical Activity for
Children and Adolescents - CDC

60 minutes of physical
activity each day

10,000 steps each day
Wellspan Health
Types of Activities

Lifestyle Activities: Activities performed daily or nearly every
day such as yard work or housework.

Active Aerobics: Activities building cardiovascular fitness such
as biking, jogging, and dance.

Active Sports and Recreation: Activities that build fitness and
skills such as basketball, hiking, tennis, and dance.

Inactivity and Sedentary Living: Inactivity which should be
limited includes TV, computers, and video games.
Balancing Calories

Calories in should equal calories out to maintain
body weight.

Increase physical activity or reduce calorie intake
to lose weight.

3500 kcal = 1 pound of fat
ChooseMyPlate.gov

The USDA replaced the
food pyramid with
ChooseMyPlate. The
plate shows the portions
of each type of food you
should have in each
meal.

Go to their website for
more nutritional
information.
Calories per Macronutrient (gram)
Carbohydrate
Protein
Fat
Alcohol
4 kcal
4 kcal
9 kcal
7 kcal
Resistance Exercise Terms

Repetition: A single cycle of lifting and
lowering a weight.

Set: A group of repetitions of a specific exercise,
with a rest between each set.
FITT Principle

Frequency: How often you perform the activity
(# of reps, sets, etc)

Intensity: How hard you perform the activity
(HR, 1 RM, etc)

Time: How long you perform the activity

Type: Which health-related component you are
working on
5 Components of Fitness

Cardiovascular Endurance

Muscular Endurance

Muscular Strength

Flexibility

Body Composition
Cardiovascular Endurance
Ability to work the entire body for long periods of
time.
Frequency
Intensity
Time
3-6 days per week
65 - 90 %
Heart Rate Max
20 - 60 continuous
minutes
Muscular Endurance
The number of times a muscle group can repeat an
exercise or hold a contraction until it fatigues.
Frequency
Intensity
Time
3 - 6 days per week
20 - 55%
1 Rep Max
1 - 3 sets
11 - 25 repetitions
Muscular Strength
Ability to work the entire body for long periods of
time.
Frequency
Intensity
2–3 days per week
48–72 hours of rest inbetween workouts
60%–90% of
maximum strength
Time
1–3 Sets
8–12 repetitions
30 sec to 1 minute
Flexibility
Ability to move a joint through its full range of
motion.
Frequency
Minimum 2 – 3 days a
week
Best to do some
stretching daily
Intensity
Time
15–30 minutes total
To the point where
you feel tension, not
pain
Static stretches of
warm muscles; 20–60
seconds, three sets
Body Composition
The makeup of body tissue including muscle,
bone, body fat, and all other body tissues.
Usually reported in fat percentage.
Frequency
Intensity
Time
Daily physical activity
3 regular meals or 4-5
small meals a day
3,500 Kcal = 1 pound of fat
No more than 1-2 pounds
weight/fat loss per week
BMI

Weight in Kilograms divided by Height in
Meters squared (kg/m2).

While not the most accurate, this is a cheap and
fast indicator of body composition for the
general population.
Overload and Progression

Overload: To improve a health-related
component, you must do more than what your
body normally does.

Progression: The amount of intensity should be
increased gradually.
Specificity

To increase a particular part of any healthrelated component, you must work on that that
particular area.

For example, to increase abdominal strength you
must exercise the abdominal region.
Skill Related Physical Fitness
Components

Agility: Ability to change the body’s position
quickly.

Balance: Ability to be stable while standing still
or moving.

Coordination: Ability to use senses together
with 1 or more body parts.
Skill Related Physical Fitness
Components

Power: Ability to generate muscular force
quickly.

Reaction Time: The amount of time it takes to
move once you realize the need to.

Speed: Ability to perform a movement or cover
a distance in a short period of time.
Target Heart Rate Formula

Max Heart Rate method: 208 - (0.70 x Age)

Percent Maximal Heart Rate method:
Max HR * .65 = threshold
 Max HR * .90 = target ceiling rate

Injuries - R.I.C.E. Method

This method is used to immediately treat injuries
in order to speed up recovery.

R: Rest
I: Ice
C: Compression
E: Elevate


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