Achieving Your Fitness Goals: Tips and Principles to Follow
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It is your responsibility not anyone else’s
A. The Principle or Individual Differences
B. The Principle of Overload
C. The Principle of Progression
D. The Principle or Adaptation
E. The Principle of use/ Disuse
F. The Principle of Specificity
A. The Warm Up ( Consisting of Stretches)
B. The Session consisting of physical exercise.
C.The cool down which will be approximately
15 to 20 minutes after completion of physical
exercise.
1. You will run 1.5 miles for cardio several
times
2. You will do a minimum of 20 push ups for
upper body strength
3. You will do a 14” minimum vertical jump.
4. We will do the 300 meter run in 74 seconds
for time
5. We will do the Agility run in 20.4 seconds
time
1. Weight Training
2. Martial art’s training
3. Cycling ,Out door sports
4. Basketball
5. Or just walking. Weather outside or on a
tread mill in your home or at the gym.
6. Anything outside of your normal daily
activity for at least 30 minutes.
1.Peace Officers Standards and Training have
set forth standards.
2.They have a minimum Standard
3.They have a entry level standard that all
trainees must meet before graduation.
4.If you don’t meet the minimum standard you
will be released from the academy.
5.If you meet the entry level standard you must
maintain it through out the academy.
1.There are several way to achieve this goal.
2.Run and practice every day
3.Go up to a higher elevation and run and
practice.
4.Get a group of you on the weekends and go
run great motivation tool.
5.Run up hill weather it’s a road or a mountain
trail this will help you with cardio and to
become more fit.
1.Eating habits
2.Stress
3.Drinking
4.Drug’s use prescription or illegal.
1. Depending on how much is taken and the
physical condition of the individual, Alcohol
can cause
A. Slurred speech,
B. Drowsiness,
C. Vomiting
1. Binge drinking and continued alcohol use in
large amounts are associated with many health
problems, including:
A. Unintentional injuries such as car crash,
B. falls,
C. burns,
D. drowning.
1.There are many known CHD risk factors. You
can control some risk factors, but not others.
Risk factors you can control include:
A. High blood cholesterol
and triglyceride (tri-
GLIS-er-ide) levels (a type of fat found in the
blood)
B. High blood pressure
C. Diabetes and prediabetes
D. Overweight and obesity
E. Smoking
1.Although there are no sure-fire recipes for
good health, the mixture of healthy eating and
regular exercise comes awfully close.
2.Regular exercise or physical activity helps many of
the body’s systems function better, keeps heart
disease, diabetes, and a host of other diseases at
bay, and is a key ingredient for losing weight.
1. Calcium
A. Why It’s Good for You:
Your bones need it. So
do your
heart
and other muscles. Studies have
shown a link between getting enough
calcium
and
lower
blood pressure
, as well as
weight control
.
B. How Much You Need:
You need more
calcium
as you age, according to the Institute of Medicine,
the group of experts that sets nutrient quotas.
Here's what you need every day:
a. Ages 19 to 50: 1,000 milligrams
b. Ages 51 and up: 1,200 mg
C. How to Get More of It:
Three servings of
low-fat dairy foods each day, as part of a
balanced diet, provide you with the
calcium
you need. If you have a
dairy allergy
or
lactose
intolerance
, you can get calcium from calcium-
fortified products, dark green leafy vegetables,
nuts, and seeds.
a.Some examples of foods that provide around 300
milligrams of calcium per serving include:
b.8 ounces nonfat milk or nonfat plain yogurt
c.8 ounces calcium-fortified orange juice
d.1 1/2 ounces hard cheese
e.8 ounces calcium-fortified soy milk, almond
milk, or another milk alternative
2. Fiber
A. Why It’s Good for You:
Fiber is good for your
digestion,
lowering cholesterol
, and managing
blood sugar levels
. It's filling, and it's found in
foods that are low in calories, so it helps you
manage your
weight
.
B. How Much You Need
:
a. Men ages 19 to 50: 38 grams; ages 51 years
and older: 30 grams
b. Women ages 19 to 50: 25 grams; ages 51 years
and older: 21 grams
C. How to Get More of It:
a. Include
fruits and vegetables
and high-fiber
whole grains at every meal and beans several
times a week.
b. Snack on whole-grain crackers, fruit,
vegetables, nuts and seeds (including natural-
style nut butters) or popcorn (a whole grain)
instead of cookies, candy, or chips.
c. Choose whole-grain breads and cereals,
whole wheat pasta, and other whole grains,
such as, barley, cracked wheat, and wild rice.
3. Vitamin A : Essential Nutrient for Eyes
A. Why It’s Good for You
: You need
vitamin A
for your
vision
, genes, immune system, and
many other things.
B. How Much You Need
: Vitamin A comes in
two forms: as retinol (which is ready for the
body to use) and carotenoids, the raw materials
the body converts to vitamin A.
C. How to Get More of It
: Make your diet
colorful. Top picks include:
a. Carrots
b. Sweet potatoes
c. Pumpkin
d. Spinach
4. Potassium: Essential Nutrient for Nerves
and Muscles
A. Why It’s Good for You:
Potassium
is present
in every cell of your body. It plays a key role in
maintaining muscles, nerves, and fluid balance.
B. How Much You Need:
Men and women age
19 and older need 4,700 milligrams of
potassium every day.
a.If you have
high blood pressure
, check with
your doctor or pharmacist about the
medications
you take to control it.
C. How to Get More of It:
These potassium-
packed foods will help you meet your daily
quota:
a. 1 cup canned white beans: 1,189 milligrams
b. 1 cup cooked spinach: 839 mg
c. Medium sweet potato, cooked: 694 mg
d.1 cup fat-free yogurt: 579 mg
5. Folic Acid
A. Why It’s Good for You:
If there's a chance
you'll become pregnant or are pregnant, this is
particularly important.
Folic acid
is the
synthetic form of the B vitamin folate.
B.How Much You Need:
Getting the
recommended 400 micrograms of folic acid
every day from
supplements
is a must for
women who may become pregnant.
C. How to Get More of It
: In addition to taking a
folic acid supplement, women who could
become pregnant should eat folate-rich foods
including:
a.Breakfast
cereals: 1 ounce equals 100-400
micrograms of folic acid
b. Enriched spaghetti: 1 cup cooked equals 80
mcg folic acid
c. Enriched bread: 2 slices equals 34 mcg folic
acid
d. Lentils: 1 cup cooked equals 358 mcg folate
e. Spinach: 1 cup cooked equals 263 mcg
folate
6. Iron
A. Why It’s Good for You:
Iron is responsible
for transporting oxygen to cells and tissues
throughout the body.
B.How Much You Need:
Men need 8 milligrams
per day of iron. Women need 18 milligrams per
day from ages 19 to 50 (27 grams if they're
pregnant) and 8 milligrams from age 51 on
(because they are no longer losing iron
through
menstruation
).
C. How to Get More of It:
Animal sources of
iron include:
a.3 ounces cooked beef: 3 milligrams
b.3 ounces cooked dark-meat turkey: 2 mg
c.3 ounces cooked light-meat turkey: 1 mg
d.3 ounces cooked chicken thigh: 1.1 mg
e.3 ounces cooked chicken
breast
: 0.9 mg
f.1 large hardboiled egg: 0.9 mg
g. Spinach, raisins, and beans are also good
sources of iron. So are whole-grain cereals that
have been enriched with iron. Keep in mind
that the iron absorption rate from plant
sources is lower than with animal sources of
iron.
7. Vitamin D
A. Why It’s Good for You:
Your
skin
makes
vitamin D
in response to sunlight, but its ability
to do that depends on your age, skin color, and
where you live
B. How Much You Need:
Current
recommendations call for adults ages 19-70 to
get 600 international units of vitamin D per
day, and 800 IU per day starting at age 71.
C. How to Get More of It:
Natural sources of
vitamin D include fish and egg yolk. Vitamin D-
fortified foods include milk, yogurt, some
orange juice products, and some
breakfast
cereals. You may need a mixture of both food
and
supplements
to get the vitamin D your
body requires.
1. What is a "Healthy Diet"?
A. The Dietary Guidelines for Americans describe a
healthy diet as one that:
a.• Emphasizes fruits, vegetables, whole grains,
and fat-free or low-fat milk and milk products;
a.• Includes lean meats, poultry, fish, beans, eggs,
and nuts; and
c.• Is low in saturated fats,
trans
fats, cholesterol,
salt (sodium), and added sugars.
B. The recommendations in the Dietary
Guidelines and in MyPlate are for the general
public over 2 years of age. MyPlate is not a
therapeutic diet for any specific health
condition.
C. MyPlate helps individuals use the Dietary
Guidelines to:
a. Make smart choices from every food group.
b. Find balance between food and physical
activity.
c. Get the most nutrition out of calories.
d. Stay within daily calorie needs.
1. Specific
A. Goals must call for specific actions,
behaviors or events to be successfully
met. Individuals must define their
desired results within each goal
statement using a proactive voice.
2.Measurable
A. Goals must be measurable to assure
success. When setting goals, it is
important to describe how each result
will be measured. In our example we
set clear steps and timelines.
B. We set measurable tracking points by
establishing a weekly timeline. If goals
are not measurable, individuals cannot
track their progress.
3. Achievable
A.Goals must be achievable. A person
cannot become a doctor if he has not
been graduated from medical school,
nor can a business increase its sales if
it does not have an advertising budget.
B. In a savings-related goal like our
example, a person must ask himself
whether the goal is achievable with his
current resources.
4.Realistic
A
. Taking a realistic approach is perhaps one of
the most important characteristics of
successful goal setting. Goals challenge us to
achieve or attain what is important to us.
B
. In the example goal, if we could
not afford to save the $50 dollars a
week, then we would face hardship
and would not reach our goal by
summer.
C
. Realistic goals are honest goals.
Goals established thoughtfully can
challenge us, but are not set
beyond our natural abilities.
5.Timely
A. Successful goal setting must set
forth measurable points for
starting, ending, review and
assessment. A successful goal has
deadlines and endings.
a. In our example, we set a weekly
period goal and an end goal of
summer.
1. HYDROMETRY
A. Hydrometry is the measurement of the total
body water. Most hydrometry techniques
utilize a tracer which is diluted in one of the
water components.
B. Assumptions for hydrometry include:
a. Tracer distributed only in body water
compartments
b. Tracer is equally distributed
c. Equlibrium is rapid
d. Tracer is not metabolized
e. Error: 1% for TBW and 0.5% for FFM
C. Tracers used in hydrometry include:
a. Tritium
b. Deuterium
c. Oxygen 18
d. Double Labeled Water
e. Bromide Dilution
2. MUSCLE METABOLITES
A.In measuring muscle metabolites, the muscle
mass is measured, From the muscle mass, the
lean body mass is estimated. From the total
body weight the fat weight is estimated.
b. Therefore the measurement of 3 MH
can reflect the whole muscle mass,
which in tern, can be used to estimate
lean tissue and eventually body fat..
c. Assumptions include
d. the muscle mass is stable
e. no other sources of 3MH such as
meat ingestion
f. 98% of the body's Creatinine is found
in the muscle.
3. ANTHROPOMETRY
A. Anthropometry is the measurement of man.
In body composition, anthropometry includes
a. Height
b. Weight
c. Skinfolds
d. Girths or Circumferences
e. Breadths or Diameters
f. Lengths
B.The largest error in anthropometry is in the
measurement of skinfolds. This error varies
from 3-5%. When using the skinfold
measurements to estimate percent body fat the
error of hydrostatic weighing should be
multiplied by the error of skinfold
measurement.
a.The measurement of anthropometry
is a skill. Locating the correct site and
then measuring that site takes practice.
C. In general:
a. The more sites used in the
estimation of body composition, the
more accurate the protocol.
b. The single best site is the triceps to
estimate body fat
c. Anthropometric protocols are specific
to populations.
Explore the key principles of fitness, including individual differences, overload, progression, adaptation, use/disuse, and specificity. Learn about the importance of warm-ups, physical exercises, and cool-downs in a workout routine. Discover specific activities like cardio, strength training, martial arts, and outdoor sports to enhance your fitness journey. Get insights into meeting training standards and maintaining fitness goals through consistent practice and healthy habits.
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A. The Principle or Individual Differences B. The Principle of Overload C. The Principle of Progression D. The Principle or Adaptation E. The Principle of use/ Disuse F. The Principle of Specificity
A. The Warm Up ( Consisting of Stretches) B. The Session consisting of physical exercise. C.The cool down which will be approximately 15 to 20 minutes after completion of physical exercise.
1. You will run 1.5 miles for cardio several times 2. You will do a minimum of 20 push ups for upper body strength 3. You will do a 14 minimum vertical jump. 4. We will do the 300 meter run in 74 seconds for time 5. We will do the Agility run in 20.4 seconds time
1. Weight Training 2. Martial art s training 3. Cycling ,Out door sports 4. Basketball 5. Or just walking. Weather outside or on a tread mill in your home or at the gym. 6. Anything outside of your normal daily activity for at least 30 minutes.
1.Peace Officers Standards and Training have set forth standards. 2.They have a minimum Standard 3.They have a entry level standard that all trainees must meet before graduation. 4.If you don t meet the minimum standard you will be released from the academy. 5.If you meet the entry level standard you must maintain it through out the academy.
1.There are several way to achieve this goal. 2.Run and practice every day 3.Go up to a higher elevation and run and practice. 4.Get a group of you on the weekends and go run great motivation tool. 5.Run up hill weather it s a road or a mountain trail this will help you with cardio and to become more fit.
1.Eating habits 2.Stress 3.Drinking 4.Drug s use prescription or illegal.
1. Depending on how much is taken and the physical condition of the individual, Alcohol can cause A. Slurred speech, B. Drowsiness, C. Vomiting
1. Binge drinking and continued alcohol use in large amounts are associated with many health problems, including: A. Unintentional injuries such as car crash, B. falls, C. burns, D. drowning.
Category Examples Examples of General Effects Alcohol beer, wine, spirits impaired judgement, slowed reflexes, impaired motor function, sleepiness or drowsiness, coma, overdose may be fatal Cannabis marijuana, hashish distorted sense of time, impaired memory, impaired coordination Depressants sleeping medicines, sedatives, some tranquilizers inattention, slowed reflexes, depression, impaired balance, drowsiness, coma, overdose may be fatal Hallucinogens LSD (lysergic acid diethylamide), PCP (phencyclidine), mescaline inattention, sensory illusions, hallucinations, disorientation, psychosis Inhalants hydrocarbons, solvents, gasoline intoxication similar to alcohol, dizziness, headache Nicotine cigarettes, chewing tobacco, snuff initial stimulant, later depressant effects Opiates morphine, heroin, codeine, some prescription pain medications loss of interest, "nodding", overdose may be fatal. If used by injection, the sharing of needles may spread Hepatitis B, or C and HIV/AIDS. Stimulants cocaine, amphetamines elevated mood, overactivity, tension/anxiety, rapid heartbeat, constriction of blood vessels
1.There are many known CHD risk factors. You can control some risk factors, but not others. Risk factors you can control include: A. High blood cholesterol and triglyceride (tri- GLIS-er-ide) levels (a type of fat found in the blood) B. High blood pressure C. Diabetes and prediabetes D. Overweight and obesity E. Smoking
1.Although there are no sure-fire recipes for good health, the mixture of healthy eating and regular exercise comes awfully close. 2.Regular exercise or physical activity helps many of the body s systems function better, keeps heart disease, diabetes, and a host of other diseases at bay, and is a key ingredient for losing weight.
1. Calcium A. Why It s Good for You: do your heart and other muscles. Studies have shown a link between getting enough calcium and lower blood pressure, as well as weight control. B. How Much You Need: as you age, according to the Institute of Medicine, the group of experts that sets nutrient quotas. Here's what you need every day: a. Ages 19 to 50: 1,000 milligrams b. Ages 51 and up: 1,200 mg 1. Calcium A. Why It s Good for You: Your bones need it. So B. How Much You Need: You need more calcium
C. How to Get More of It: low-fat dairy foods each day, as part of a balanced diet, provide you with the calcium you need. If you have a dairy allergy or lactose intolerance, you can get calcium from calcium- fortified products, dark green leafy vegetables, nuts, and seeds. C. How to Get More of It: Three servings of
a.Some examples of foods that provide around 300 milligrams of calcium per serving include: b.8 ounces nonfat milk or nonfat plain yogurt c.8 ounces calcium-fortified orange juice d.1 1/2 ounces hard cheese e.8 ounces calcium-fortified soy milk, almond milk, or another milk alternative
2. Fiber A. Why It s Good for You: digestion, lowering cholesterol, and managing blood sugar levels. It's filling, and it's found in foods that are low in calories, so it helps you manage your weight. B. How Much You Need a. Men ages 19 to 50: 38 grams; ages 51 years and older: 30 grams b. Women ages 19 to 50: 25 grams; ages 51 years and older: 21 grams C. How to Get More of It: 2. Fiber A. Why It s Good for You: Fiber is good for your B. How Much You Need: C. How to Get More of It:
a. Include fruits and vegetables and high-fiber whole grains at every meal and beans several times a week. b. Snack on whole-grain crackers, fruit, vegetables, nuts and seeds (including natural- style nut butters) or popcorn (a whole grain) instead of cookies, candy, or chips. c. Choose whole-grain breads and cereals, whole wheat pasta, and other whole grains, such as, barley, cracked wheat, and wild rice.
3. Vitamin A : Essential Nutrient for Eyes A. Why It s Good for You for your vision, genes, immune system, and many other things. B. How Much You Need two forms: as retinol (which is ready for the body to use) and carotenoids, the raw materials the body converts to vitamin A. 3. Vitamin A : Essential Nutrient for Eyes A. Why It s Good for You: You need vitamin A B. How Much You Need: Vitamin A comes in
C. How to Get More of It colorful. Top picks include: a. Carrots b. Sweet potatoes c. Pumpkin d. Spinach C. How to Get More of It: Make your diet
4. Potassium: Essential Nutrient for Nerves and Muscles 4. Potassium: Essential Nutrient for Nerves and Muscles A. Why It s Good for You: in every cell of your body. It plays a key role in maintaining muscles, nerves, and fluid balance. A. Why It s Good for You: Potassium is present
B. How Much You Need: 19 and older need 4,700 milligrams of potassium every day. B. How Much You Need: Men and women age a.If you have high blood pressure, check with your doctor or pharmacist about the medications you take to control it.
C. How to Get More of It: packed foods will help you meet your daily quota: a. 1 cup canned white beans: 1,189 milligrams b. 1 cup cooked spinach: 839 mg c. Medium sweet potato, cooked: 694 mg d.1 cup fat-free yogurt: 579 mg C. How to Get More of It: These potassium-
5. Folic Acid 5. Folic Acid A. Why It s Good for You: you'll become pregnant or are pregnant, this is particularly important. Folic acid is the synthetic form of the B vitamin folate. A. Why It s Good for You: If there's a chance
B.How recommended 400 micrograms of folic acid every day from supplements is a must for women who may become pregnant. B.How Much You Need: Much You Need: Getting the
C. How to Get More of It folic acid supplement, women who could become pregnant should eat folate-rich foods including: a.Breakfast cereals: 1 ounce equals 100-400 micrograms of folic acid b. Enriched spaghetti: 1 cup cooked equals 80 mcg folic acid C. How to Get More of It: In addition to taking a
c. Enriched bread: 2 slices equals 34 mcg folic acid d. Lentils: 1 cup cooked equals 358 mcg folate e. Spinach: 1 cup cooked equals 263 mcg folate
6. Iron A. Why It s Good for You: for transporting oxygen to cells and tissues throughout the body. 6. Iron A. Why It s Good for You: Iron is responsible
B.How per day of iron. Women need 18 milligrams per day from ages 19 to 50 (27 grams if they're pregnant) and 8 milligrams from age 51 on (because they are no longer losing iron through menstruation). B.How Much You Need: Much You Need: Men need 8 milligrams
C. How to Get More of It: iron include: a.3 ounces cooked beef: 3 milligrams b.3 ounces cooked dark-meat turkey: 2 mg c.3 ounces cooked light-meat turkey: 1 mg d.3 ounces cooked chicken thigh: 1.1 mg e.3 ounces cooked chicken breast: 0.9 mg f.1 large hardboiled egg: 0.9 mg C. How to Get More of It: Animal sources of
g. Spinach, raisins, and beans are also good sources of iron. So are whole-grain cereals that have been enriched with iron. Keep in mind that the iron absorption rate from plant sources is lower than with animal sources of iron.
7. Vitamin D A. Why It s Good for You: vitamin D in response to sunlight, but its ability to do that depends on your age, skin color, and where you live 7. Vitamin D A. Why It s Good for You: Your skin makes
B. How Much You Need: recommendations call for adults ages 19-70 to get 600 international units of vitamin D per day, and 800 IU per day starting at age 71. B. How Much You Need: Current
C. How to Get More of It: vitamin D include fish and egg yolk. Vitamin D- fortified foods include milk, yogurt, some orange juice products, and some breakfast cereals. You may need a mixture of both food and supplements to get the vitamin D your body requires. C. How to Get More of It: Natural sources of
1. What is a "Healthy Diet"? A. The Dietary Guidelines for Americans describe a healthy diet as one that: a. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; a. Includes lean meats, poultry, fish, beans, eggs, and nuts; and c. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. 1. What is a "Healthy Diet"?
B. The recommendations in the Dietary Guidelines and in MyPlate are for the general public over 2 years of age. MyPlate is not a therapeutic diet for any specific health condition.
C. Guidelines to: C. MyPlate Guidelines to: MyPlate helps individuals use the Dietary helps individuals use the Dietary a. Make smart choices from every food group. b. Find balance between food and physical activity. c. Get the most nutrition out of calories. d. Stay within daily calorie needs.
1. Specific A. Goals must call for specific actions, behaviors or events to be successfully met. Individuals must define their desired results within each goal statement using a proactive voice. 1. Specific
2.Measurable A. Goals must be measurable to assure success. When setting goals, it is important to describe how each result will be measured. In our example we set clear steps and timelines. 2.Measurable
B. We set measurable tracking points by establishing a weekly timeline. If goals are not measurable, individuals cannot track their progress.
3. Achievable A.Goals must be achievable. A person cannot become a doctor if he has not been graduated from medical school, nor can a business increase its sales if it does not have an advertising budget. 3. Achievable
B. In a savings-related goal like our example, a person must ask himself whether the goal is achievable with his current resources.
4.Realistic A A. Taking a realistic approach is perhaps one of the most important characteristics of successful goal setting. Goals challenge us to achieve or attain what is important to us. 4.Realistic
B B. In the example goal, if we could not afford to save the $50 dollars a week, then we would face hardship and would not reach our goal by summer.
C C. Realistic goals are honest goals. Goals established thoughtfully can challenge us, but are not set beyond our natural abilities.
5.Timely A. Successful goal setting must set forth measurable points for starting, ending, review and assessment. A successful goal has deadlines and endings. 5.Timely
a. In our example, we set a weekly period goal and an end goal of summer.
1. HYDROMETRY A. Hydrometry is the measurement of the total body water. Most hydrometry techniques utilize a tracer which is diluted in one of the water components. 1. HYDROMETRY
B. Assumptions for hydrometry include: a. Tracer distributed only in body water compartments b. Tracer is equally distributed c. Equlibrium is rapid d. Tracer is not metabolized e. Error: 1% for TBW and 0.5% for FFM
