Trapezius

Soleus

Obliques

AbdominalsBicepsTriceps

Pectorals

Deltoid

Gluteus Maximus

Erector Spinae

LatissimusDorsi

Quadriceps

Gastrocnemius

HamstringsAbductors

Adductors

ANATOMY OF MUSCLES

Fitness Components1. Cardiovascular Fitness Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity. Aerobic exercise improves cardiovascular fitness.

2. Muscular Strength Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance. Anaerobic exercise improves muscular strength.

3. Muscular Endurance Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time. Both aerobic exercise and anaerobic exercise can improve muscular endurance.

4. Flexibility Flexibility is the degree to which an individual muscle will lengthen. stretching improves flexibility.

5. Body Composition Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones, organs etc.).

F.I.T.T. Principle

• Frequency– This is how often you should do an exercise to maintain or

improve fitness• Intensity– This is how hard you should exercise to maintain or improve

fitness• Type– Cardio, strength, or combination

• Time– This is how long you should exercise to maintain or improve

fitness

Heart Rate Zones

• MHR= 220-age.• Healthy Heart-50%-60% of MHR• Fitness Zone-60%-70%

– Fat Burn– Can Carry on conversation while training.

• Aerobic Zone-70%-80%– 50% of calories burned from fat and 50% burned from carbs.

• Anaerobic Zone-80%-90%– Increase vO2 max– 85% of calories burned from carbs.

• Red Line-90%-100%

References

• http://www.anatomy.askthetrainer.com• http://www.fitday.com