12 Weeks - Continued

Components of Physical Fitness

Muscular and Bone Strength: Definition: The amount of tension that can be created by a muscle when it contracts; or in the case of bones, tendons, and ligaments it is the amount of tension that can be withstood before an injury occurs.

This means that a safe, efficient and effect strength training program should be adhered to 2-3 times each week and should be performed with a high level of effort.

Cardio-Respiratory Endurance: Definition: The ability of the heart and lungs to provide oxygen and nutrients to the working muscles during intense exercise in an efficient manner.

Aerobic and anaerobic fitness requires a solid foundation as well as a strong, healthy body.

Nutrition: Definition: Eating nutrient dense foods that will aid in repair of the bodies many cells as well as fuel an active lifestyle.

What you put in your body is what fuels your performance and health so you need to eat very nutritious foods. As the old saying goes “garbage in, garbage out” so choose your food sources wisely.

Flexibility: Definition: The range of motion around a specific joint as well as the surrounding muscles and connective tissue.

Improving flexibility helps prevent injury, increases performance and helps reduce muscle soreness.

Rest/Recovery: Definition: The need for the body and mind to recuperate from hard work.

Having “down time” is a factor in helping achieve your goal of a high level of fitness and should not be taken lightly. It is not, however, a license to just hang around for days doing nothing.

Keep this in mind - the level of fitness that you attain is directly linked to the effort you put into ALL areas mentioned above.

Next up, "Conditioning Guidelines"