What is FITNESS

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What is FITNESS?

• Four components of fitness
• Heart and Lung Fitness how well your heart
  pumps blood and sends oxygen through your body.
• Muscle Fitness includes muscle strength how
  much weight you can lift safely and muscle
  endurance how many times you can life
  something.
• Flexibility being able to move your joints
  easily and without pain through a wide range of
  motion.
• Body Composition how much of your body is fat
  and how much is muscle.

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What are the benefits of fitness?

• Improves heart function and breathing
• Makes muscles and bones stronger
• Lowers the risk of getting some cancers, heart
  disease, osteoporosis, and type 2 diabetes.
• Lowers cholesterol
• Helps keep blood pressure under control
• Helps control weight
• Relieves stress and lowers risk of depression and
  anxiety
• Improves energy levels
• Helps you sleep better
• Helps you live longer!

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Before you begin an exercise program

• Start slowly. Build up gradually. This gives
  your body time to adjust to exercise. It also
  helps you avoid soreness or injury.
• Check with your doctor before you being an
  exercise program if
• You have had one or more chronic health problems
  (e.g., heart disease, diabetes, arthritis,
  etc.).
• You are overweight.
• You are a man over age 40 or a woman over age 50.
  
• You feel faint or very dizzy at times or you have
  chest pains.
• You take prescription medicine (e.g., high blood
  pressure pills, etc.)
• You are not sure how exercise will affect any
  physical problem you have.

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MAJOR MUSCLE GROUPS

• CHEST
• BACK
• TRICEPS
• BICEPS
• SHOULDERS
• LEGS
• QUADRICEPS
• HAMSTRINGS
• GLUTES
• CALVES
• ABDOMINALS

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FORM
Breathing Slow and Steady No
Momentum Count up one two down one two Slow and
Steady Controlled movements Repetitions Sets Sl
ow and Steady Slight bend elbows and knees
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BICEPS CURL
Stand with your knees slightly bent, shoulder
distance apart. Hold weight in arms, with palms
facing up. Lift weight slowly until it almost
touches your upper arm. Return to starting
position. Shoulder to elbow stays still, only
lower arm, from elbow to hand moves. Elbows stay
close to the body. Think Elbows stay close to
body.
MUSCLE BICEPS
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HAMMER CURL
Stand with your knees slightly bent shoulder
width apart. Hold weights in hands with palms
facing body. Life weight slowly until is almost
touches your upper arms. Return to starting
position. Shoulder to elbow stays still, only
lower arm from elbow to hand moves. Think
Keep elbows close to body.
MUSCLE BICEPS
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OVERHEAD TRICEPS EXTENSION
Stand with your knees slightly bent, hip distance
apart. Hold weight in hands straight over head
with a slight bend in elbow. Bending at the
elbow lower weight until hands are level with top
of head. Return to starting position. Think
Shoulder to elbow does not move, elbows stay
close to head, only movement is from elbow to
hands.
MUSCLE TRICEPS
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TRICEPS DIP
Feet on floor providing good base. Support
yourself with arms on seat of couch. Bending at
elbow, lower body. Return to starting position.
Think Elbow to hands stays still. Movement
is from elbow to shoulder. Tip Straighter
your body the more difficult the exercise will
be.
MUCSLE TRICEPS
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FRONT SHOULDER RAISE
Stand with your knees slightly bent, hip distance
apart. Hold weight in arms and raise hands until
they are level with shoulders. Return to
starting position. Think Squeeze abs with
each repetition. Tip Complete exercise with
water bottles in each hand to reduce weight.
MUSCLE SHOULDERS
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SHOULDER PRESS
Sit in chair with good posture, using hands and
forearms to create a good base. Holding weights
in each hand with elbow bent next to shoulder.
Extend each hand/arm straight up (do not lock
elbows). Return to starting position.
Think Keep abdominal muscles tight to create
a solid core.
MUSCLE DELTOIDS
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LATERAL RAISE
Stand with one foot on band, holding handle on
opposite end. With a slight bend in elbow raise
hand / arm until it is level with should. Return
to starting position. Think Squeeze
abdominal muscles with each repetition. Tip
Use water bottle.
MUSCLE DELTOID
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CHEST PRESS
Lay flat with knees bent, feet flat on floor.
Hold weight at chest level and extend arms
straight overhead. Return to starting position.
MUSCLE CHEST, TRICEPS, SHOULDERS
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PUSH UP
Place hands on incline with a slight bend in
elbow. Create firm base with knees and toes on
the floor. Lean forward bending at the elbows.
Return to starting position. Think Keep
abdominals contracted to keep body in correct
form. Tip Closer feet/ knees are to arms
easier the exercise will be. To increase
difficulty, extend feet back and raise knees off
floor.
MUSCLE CHEST, TRICEPS, SHOULDERS
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FLIES
Lay flat on floor with knees bent and feet on
floor. Begin with weights held in hands straight
up above chest with arms slightly bend. Drop
hands out towards floor keeping arms slightly
bent. Return to starting position. Think
Hugging tree.
MUSCLE CHEST, SHOULDERS
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STANDING CHEST PRESS
Stand with feet shoulder width apart with knees
slightly bent. Begin by holding handles of band
on either side of chest. Extend hands until arms
are almost straight (keep slight bend in elbow).
Return to starting position. Think Squeeze
abdominal muscles with each repetition.
MUSCLE CHEST, TRICEPS
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PULL OVER
Lay flat with knees bent, feet flat on floor.
Hold weight with arms extended above chest, with
elbows slightly bent. Slowly bring weight back
above head. Return to starting position.
MUSCLE LATISSIMUS DORSI, SHOULDERS
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WIDE LAT PULL DOWN
Stand with feet shoulder width apart, knees
slightly bent. Hold band in both hands over
head. Pull hands apart towards the floor,
leading with elbows. Return to starting
position. Think Squeeze shoulder blades
together. Lead with elbow. Tip Closer
together your hands are at starting point, more
difficult exercise will be.
MUSCLE LATISSIMUS DORSI
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BENT OVER ROW
Begin with feet shoulder width apart, knees bent,
then bend forward from hips keeping upper body
straight. Arms are extended with weights in hand
toward the ground. Bring both hands up and back
at the same time, hands move towards hips/waist.
Return to starting position. Think Squeeze
shoulder blades together.
MUSCLE BACK
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SQUAT
Stand with your knees slightly bent, slightly
wider than hip distance apart. Hold weight in
between legs. Focus on keeping your weight in
your heals (this helps you stay in correct form).
Drop your rear end just like you are sitting in
a chair. Return to starting position. Think
Move straight down NOT forward. Tip Begin with
no weight to establish good form.
MUSCLE GLUTES, QUADS, HAMSTRINGS
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LUNGE
Stand with front foot firmly on ground, with
slight bend in knee. Extend rear foot back with
only ball of foot on floor. Holding onto chair
bend front knee. Return to starting position.
Think Drop straight DOWN not move forward.
Tip Once you have extended rear leg, extend
it 4 6 more inches. This will ensure proper
form.
MUSCLE HAMSTRINGS, GLUTES, QUADS
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LEG EXTENSION
Sit in chair with good posture, using hands and
forearms to create good base. Raise one foot of
ground 6 inches, extend that foot straight out
in front of you. Return to starting
position. Think Keep from hip to knee still,
only movement is from knee to foot.
MUSCLE QUADRICEPS
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INNER THIGH LIFT
Sit in chair with good posture, using hands and
forearms to create good base. Extend one leg,
keeping knee slightly bent, and leading with
ankle. Raise entire leg 6 inches. Return to
starting position. Think Squeeze abdominal
muscles with each repetition.
MUCSLE ADDUCTOR
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CALF RAISES
Stand with feet shoulder width apart, knees
slightly bent, supporting yourself on wall with
hands. Raise yourself up onto the balls of your
feet. Return to starting position. Think
Squeeze abdominal muscles with each repetition.
Tip Stand on step to do this exercise,
creating a wider range of motion.
MUSCLE CALVES
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REVERSE CURL
Lay flat on floor with legs together, extended
over hips. Hands are either out to side or under
rear, whichever is more comfortable to support
you. Using your abdominal muscles raise hips off
floor (small movement 4-6 inches). Return to
starting position. Think Soles of feet
touch the ceiling. No rocking, swinging, or
using momentum.
MUSCLE ABDOMINALS
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ABDOMINAL CRUNCH
Lay flat on back, place feet under couch. Place
fingertips on back of head with elbows straight
out to the side. Keeping eyes on ceiling lift
straight up towards ceiling. Think pull belly
button to the floor. Tip Extending arms
overhead will increase difficulty. Tip
Pretend an apple is in between chin and chest to
help keep head and neck in proper form.
MUCSLE ABDOMINALS
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Stairs!!
Any stairsanywhere.anytime! Excellent cross
training exercise.

THINK ROCKY!!
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Physical Activity Recommendations

• Adults should strive to meet either of the
  following physical activity recommendations 
• Adults should engage in moderate-intensity
  physical activities for at least 30 minutes on 5
  or more days of the week.- Centers for Disease
  Control and Prevention/American College of Sports
  Medicine
• OR
• Adults should engage in vigorous-intensity
  physical activity 3 or more days per week for 20
  or more minutes per occasion Healthy People
  2010

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General Good Health

• Healthy Diet
• Stress Management
• Quality Sleep
• No Smoking
• Physical Activity

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• YOURS IN GOOD HEALTH
• Angelyn Holmes
• Angelyn.holmes_at_okstate.edu
• 594.8147