Fitness Basics ObjectivesIdentify the five components of health-related fitness and describe the importance of each.Describe the benefits of cardiorespiratory fitness and how you can improve and maintain it throughout your life.Describe the differences between muscular endurance and muscular strength and how to incorporate both into a well-rounded resistance program. (continued) Objectives (continued)Identify basic types of stretches and their importance to overall health.Use a variety of resources to stay physically active throughout school.Understand how to stay physically active throughout your adult life. Three Categories of FitnessPhysical fitness is a way of measuring how well your body can respond or adapt to physical effort; that is, your ability to perform moderate to vigorous levels of physical activity without becoming overly tired.Skill-related fitness is what allows athletes to be good at their sports. Health-related fitness is the ability to carry out everyday activities without excessive fatigue and with enough energy left over for emergencies. * Five Components of Health-Related Fitness Cardiorespiratory fitnessMuscular strengthMuscular enduranceFlexibilityBody composition FITT Principle Frequency: How often you do physical activity in a weekIntensity: How hard you work while you’re performing the activityTime: How long you do the activityType: What type of activity you do Warming UpFirst, do a general warm-up of 5 to 10 minutes of light movement, such as jogging or riding a bicycle, to prepare for exercise. Then do a specific warm-up using movements similar to those you’ll do in your more strenuous exercise session (e.g., if you will perform a biceps curl, do an initial set of biceps curls with little to no weight). Cooling DownA cool-down after working out is important so that blood doesn’t pool in your extremities, which could temporarily disrupt blood flow and deprive the heart and brain of oxygen. Devote 5 to 10 minutes to stretching, walking, or continuing your workout activity at a slower pace to cool down the body. Basic Principles of Fitness Overload: A greater load than normally experienced will coax a training effect from the body. Muscle adapts quickly and must continually be overloaded for progress to continue.Progression: The training overload must increase as you become more fit to elicit continuing improvements.Specificity: The type of training undertaken must relate to the desired results.Reversibility: The adaptations achieved through physical activity are reversible. Cardiorespiratory Fitness Cardiorespiratory fitness refers to the ability of the heart and lungs to efficiently deliver oxygen and nutrients to the muscles and cells by way of the bloodstream. Cardio refers to the cardiac (heart) system.Respiratory refers to the respiratory (lungs) system. Cardiorespiratory Fitness Guidelines Frequency: Do aerobic exercise 3 to 5 days a week. Inten.

1. Fitness Basics
ObjectivesIdentify the five components of health-related fitness
and describe the importance of each.Describe the benefits of
cardiorespiratory fitness and how you can improve and maintain
it throughout your life.Describe the differences between
muscular endurance and muscular strength and how to
incorporate both into a well-rounded resistance program.
(continued)
Objectives (continued)Identify basic types of stretches and their
importance to overall health.Use a variety of resources to stay
physically active throughout school.Understand how to stay
physically active throughout your adult life.
Three Categories of FitnessPhysical fitness is a way of
measuring how well your body can respond or adapt to physical

2. effort; that is, your ability to perform moderate to vigorous
levels of physical activity without becoming overly tired.Skill-
related fitness is what allows athletes to be good at their sports.
Health-related fitness is the ability to carry out everyday
activities without excessive fatigue and with enough energy left
over for emergencies.
*
Five Components
of Health-Related Fitness Cardiorespiratory fitnessMuscular
strengthMuscular enduranceFlexibilityBody composition
FITT Principle Frequency: How often you do physical activity
in a weekIntensity: How hard you work while you’re performing
the activityTime: How long you do the activityType: What type
of activity you do
Warming UpFirst, do a general warm-up of 5 to 10 minutes of
light movement, such as jogging or riding a bicycle, to prepare
for exercise. Then do a specific warm-up using movements

3. similar to those you’ll do in your more strenuous exercise
session (e.g., if you will perform a biceps curl, do an initial set
of biceps curls with little to no weight).
Cooling DownA cool-down after working out is important so
that blood doesn’t pool in your extremities, which could
temporarily disrupt blood flow and deprive the heart and brain
of oxygen. Devote 5 to 10 minutes to stretching, walking, or
continuing your workout activity at a slower pace to cool down
the body.
Basic Principles of Fitness Overload: A greater load than
normally experienced will coax a training effect from the body.
Muscle adapts quickly and must continually be overloaded for
progress to continue.Progression: The training overload must
increase as you become more fit to elicit continuing
improvements.Specificity: The type of training undertaken must
relate to the desired results.Reversibility: The adaptations
achieved through physical activity are reversible.
Cardiorespiratory Fitness

4. Cardiorespiratory fitness refers to the ability of the heart and
lungs to efficiently deliver oxygen and nutrients to the muscles
and cells by way of the bloodstream. Cardio refers to the
cardiac (heart) system.Respiratory refers to the respiratory
(lungs) system.
Cardiorespiratory Fitness Guidelines Frequency: Do aerobic
exercise 3 to 5 days a week. Intensity: Work within the range of
60% to 80% of heart rate reserve (HRR). Time: Exercise for at
least 30 minutes a day—up to 60 minutes is even better—on 3 to
5 days, if not all days, of the week.Type: Incorporate both
aerobic and anaerobic activity.
Determining Intensity by Heart Rate Heart rate (HR): The
higher your intensity, the higher your HR will be. HR is a valid
method for determining intensity. Target heart rate (THR): The
range of HRs at which exercise yields cardiorespiratory
benefits. THR zone is 60% to 80% HRmax.Maximum heart rate
(HRmax): HRmax is the upper level of HR that you should be
working at. Find it by subtracting your age from 220.
(continued)

5. Determining Intensity by Heart Rate (continued)Heart rate
reserve (HRR): HRR is a fairly accurate way to determine
intensity that takes fitness level into account by using
HRrest.Resting heart rate (HRrest): HRrest is your HR while
resting. The less physically fit you are, the higher your
HRrest.Karvonen method: Calculates HR zones for HR monitor
training and is considered more accurate than most methods
because it takes HRrest into consideration.
Determining Intensity by Borg RPE
The Borg Rating of Perceived Exertion (RPE) scale is a method
that allows exercisers to subjectively rate how they’re feeling
during activity, taking into account personal fitness level,
general fatigue levels, and environmental factors.
Muscular Strength and Endurance Muscular strength is the
capacity of the muscle to exert force against a resistance.
Muscular endurance is the capacity of the muscle to exert a
force repeatedly against a resistance. Together they allow
people to perform activities of daily living with less physiologic
stress, protect them from injuries, and help them maintain
functional independence throughout life.Resistance training is a
form of exercise that uses free weights, bands, machines, or
body weight to put resistance on the muscle through a full range
of motion.

6. Types of Muscular ContractionsIsometric contractions: Muscle
applies force without moving.Concentric contractions: Force is
produced while the muscle shortens.Eccentric contractions:
Force is produced while the muscle lengthens.
Guidelines for Muscular Strength
and Endurance TrainingFrequency: Exercise each muscle group
on 2 or 3 nonconsecutive days per week.Intensity: Most strength
training professionals recommend a workout of 2 to 4 sets of 8
to 12 repetitions each. Time: Each repetition should take about
6 seconds total—3 seconds for the concentric phase and 3
seconds for the eccentric phase.Type: Perform a minimum of 8
to 10 separate exercises to train all major muscle groups of the
body.
Training GoalsGoal 1: Increase muscular strength and
power.Goal 2: Increase muscle mass by enlarging muscle fibers
(hypertrophy).Goal 3: Increase muscular endurance (toning).

7. Building a Strength Training ProgramRepetitions and weight
have an inverse relationship. For toning and muscle endurance
and general muscular strength gains, use lighter weights but do
more repetitions. For strength gains and to build muscle, use
heavier weight but do fewer repetitions and more sets.To tone
your muscles and gain endurance, use shorter rests between
sets.For strength gains, use longer rests between sets.
Flexibility Flexibility is the ability to move a joint through its
full range of motion. Flexibility is important for making
everyday movements easier, especially with age. Pay attention
to flexibility when doing strength training.
Guidelines for Improving FlexibilityFrequency: Stretch a
minimum of 2 or 3 days per week, either at the end of your
exercise session or after a warm-up.Intensity: Stretch to the end
of the range of motion, just until you feel discomfort or
tightness but not to the point of pain. Do 2 to 4 repetitions for
each stretch.Time: Hold each stretch for 15 to 30 seconds.
Type: Do static, not ballistic, stretches.

8. Types of StretchesPassive stretching is when a partner or
stretching machine provides the force for the stretch. Active
stretching is when you facilitate the force for the stretch.
StaticBallisticDynamicProprioceptive neuromuscular
facilitation (PNF) involves contracting, relaxing, and stretching
opposing muscle groups.
Body Composition Healthy body composition consists of a ratio
of high fat-free mass to acceptably low fat mass.A healthy body
composition is influenced by gender, height, and weight.High
fat levels lead to an increased risk for hypertension, type 2
diabetes, stroke, heart disease, and high cholesterol.Following a
sensible diet and participating in a safe and effective exercise
program is the best and safest way to improve body
composition.
Special Considerations
for Fitness Temperature extremesAge-related issuesPhysical
limitations

9. Heat and Cold Heat Causes impaired regulation of internal core
temperature, loss of body fluids, and loss of electrolytes.In
extreme heat, the circulation system is maintaining blood
pressure, and as a result it can’t regulate temperature as
well.ColdHypothermia Frostbite
Resistance Training
for Children and Adolescents Supervision is important. Children
should begin with light loads and then gradually increase them
by 5% to 10% as strength improves. A workout should consist
of 1 to 3 sets of 6 to 15 reps on 2 or 3 nonconsecutive days per
week.
Exercise for People With DisabilitiesPhysical activity and
exercise are especially beneficial for people with disabilities.
The best exercise or activity program for a person with
disabilities depends on the person’s individual circumstances.

10. Exercise for Pregnant WomenHow active a woman was before
she became pregnant has implications for how active she can be
during her pregnancy. If her doctor approves, a pregnant woman
should exercise comfortably, not intensely, at least 3 days a
week and follow general safety precautions for physical
activity.
Exercise for Older AdultsIndividual needs and physical
condition influence the kind of physical activity appropriate for
a person.Adult guidelines for cardiorespiratory fitness and
general fitness programming hold true for the elderly. Older
people who do resistance training should do about 10 to 15
repetitions per set.
Being Active in CollegeWhat to believeHealth information from
certified medical professionalsGovernment- or public-
sponsored Web sitesWhat to doEnjoyable activitiesSound body,
sound mindWhere to exerciseRecreation centerIntramuralsAt
home

11. Exercise ClothingGood athletic shoesComfortable clothesThree-
layer systemBottom layer should be the thinnest.Second layer is
for insulation. Outermost layer should be made of a waterproof
and windproof material.
Three-Layer System
bottom layer
second layer
third layer
Safety Equipment Reflectors or lights worn on shoes or clothing
Phone holders Helmet or protective padding Water
bottleSunscreen Sunglasses or goggles
Recommendations
for Health Improvements
Major Assignment #1: Job Market Materials Packet
Due: Sunday, February 23 at 11:00pm
Point Value: 250 points

12. For this assignment you will prepare documents related to the
job search process including a résumé, cover letter, and other
essential documents. My hope is that you will be able to use
(with alteration) these documents upon graduation to find the
job you desire.
For this assignment you will prepare:
· A résumé;
· An application letter;
· A recommendation request email;
· A follow-up email;
· And a cover memo addressed to me that details your work on
this project, including how you adapted your application
materials to best fit the job opening you’ve targeted and a
justification of those choices.
I will post examples of well-written materials. Feel free to
contact me with any questions via email.
About theRésumé
Please be sure to prioritize what information is best suited for
inclusion in your résumé. A résumé should not simply be a list
of everything you have done. Rather, it should include the
information that best makes a case for why an employer should
grant you an interview.
If you choose to use a résumé template, you should endeavor to
alter that template as necessary so your résumé reflects
attention to basic design principles. You should also try to limit
your résumé to one page in length, unless your career field
typically expects a longer document.
About the Application Letter
Your application letter should follow the proper conventions
and format for a block or modified-block letter, and it should be

13. no more than two pages long. At the very least, you should
consider having a paragraph in your letter for each of the
following items:
· your introduction;
· your education and training (including specific courses and
projects if they are relevant);
· your work experience (including specific details and relevant
discussion);
· your other relevant qualifications, activities, skills, and
interests;
and your conclusion.
About the Recommendation Request Email
An effective recommendation request makes a compelling case
for why the recommender should recommend you. It provides
useful information for the recommender to consider, such as
what you’ve applied for and why, and it makes clear to the
recommender your accomplishments and qualifications. The
better you prepare your recommender, the better your letter of
recommendation will likely be.
About the Interview Follow-up Message
For this document, you will pretend that you have had an
interview with an employer, and you are sending a thank you
message afterwards. Follow-up messages, whether they be sent
as emails, letters, or hand-written cards, are simple courtesies,
yes, but they are also strategic opportunities. They provide an
occasion for you to follow-up on something you said in the
interview, for you to clarify a particular point or issue, and for
you to express your continued interest in the position, among
other things.
About the Cover Memo
This memo is addressed to me, your professor, as a rationale for
the decisions you made in tailoring your job market documents
to the job call. It should be approximately 1-2 pages and cover

14. the following issues:
· the purpose of the memo
· a description of the job to which you are applying (including
its specifications)
· an analysis of the audience (a description of the overall
organization to which you are applying, such as their
vision/mission statement, core values, and brief history)
· a rhetorical analysis (a description of what you highlighted in
your materials to meet this organization’s job call).
Evaluative Criteria
Your assignment will be graded on the following criteria:
· Content-wise, the résumé is well-organized and represents
well your accomplishments and qualifications.
· The résumé’s design reflects attention to basic design
principles and the contexts of its use. It must follow the proper
formatting and style for each genre/document.
· The application letter makes a compelling case for your
candidacy for the position, especially considering the company
that is your audience for the document.
· All materials are well-written, free of mistakes in spelling,
grammar, and mechanics, and conform to appropriate business
writing conventions.
· The cover memo adequately details the work you did preparing
your materials and justifies the decisions you made in targeting
your chosen job opening.
Project Submission
Submit your materials as a single PDF to the D2L folder
(Assessments > Assignments > Major Assignment #1 Job
Market Materials). By submitting it as a PDF you do not need to
worry about formatting changes between computers and word
processing programs.
Due: Sunday, February 23 by 11:00pm

15. Memorandum
TO: Dr. Jessica Sturgess
FROM: Name Goes Here
DATE: 9/12/2016
SUBJECT: Resume and Cover Letter Analysis
Purpose
I am providing you with this memo so you can get a basic
understanding as to why I included
particular elements in my resume and cover letter. I have
included a job description to detail the
responsibilities and requirements of the job I chose to focus on.
I also included an audience
analysis to give you a little more insight into my company’s
vision, core values, and culture.
Lastly, I included a rhetorical analysis of, both, my resume and
cover letter to detail how I
tailored them to be effective for the particular position and
company presented.
Job Description
In this role, you may have the opportunity to:
• Use your skills in impactful projects, meetings and
presentations to senior leadership.
• Gain knowledge of daily business operations.
• Attend learning programs and training sessions.
• Participate in networking activities with other interns,
professionals and business leaders.
• Manage your projects while constantly being challenged to
generate smart solutions.
As a Finance Operations Summer Intern, you may work in these
areas:

16. • Billing Integrity
• Revenue Assurance
• Fraud Prevention
• Payment Management and Controls
• Commission Processing
• Payroll Operations
• Accounts Payable
Qualifications
Must have:
• Current enrollment in a Bachelor’s/Master’s degree program
in Accounting, Finance, Business
Administration or Economics at an accredited college or
university with an expected completion
date of June 2018.
• Experience with MS Office Suite of Products (Word, Excel,
PowerPoint).
• Willingness to be located long term in Lake Mary, FL
Audience Analysis
Verizon, more formally known as Verizon Communications, is a
broadband telecommunications
company headquartered in New York, NY. They are an
incredibly innovative and profitable
company, in recent years having become the largest U.S.
wireless communications provider.
They also own the subsidiary, Verizon Wireless, headquartered
in Basking Ridge, NY. Verizon
now employs over 150,000 employees and has a global presence
in 150 countries. Verizon
focuses on innovation and development of technology and
works to improve upon global
networks, information systems and mobile technologies in
communities around the world.

17. Verizon strives to maintain a corporate culture that exemplifies
the core values of integrity,
respect, performance excellence and accountability.
Rhetorical Analysis
When updating my resume and crafting my cover letter for this
particular position, I worked to
highlight key aspects of my experience and qualifications.
When working on my resume, I
eliminated older less relevant material, and tried to highlight
my new job experience and new
leadership experience that I gained last year. In my cover letter
I tried to focus more on how my
education at Penn State as well as the relevant classes I’ve
taken thus far will have prepared me
for the position. Even though my work experience from this past
summer may not qualify as
relevant experience, I highlighted how I gained essential skills
from the experience and how it
helped me develop as a business professional.
Resume goes here.
478 E Calder Way, #601
State College, PA 16801

18. September 12, 2016
Director of Finance Operations
Verizon
1 Verizon Way
Basking Ridge, NJ 07920
Dear Director of Finance Operations,
I am submitting the following letter and resume to express my
interest in the Finance Operations
Internship position (Job #434750) for the Summer of 2017. I’m
currently a junior at the
Pennsylvania State University, University Park, majoring in
Accounting and working to pursue a
CMA certification. I’m very excited about the various
responsibilities of this position and the
experience that I could gain by working at a company as
innovative and creative as Verizon. I’m
very keen to demonstrate my ability to take on new and unique
projects and my proficiency in
accounting and finance operations.
My education in accounting and finance thus far has given me a
solid skill set in basic financial
operations such as accounts payable and payroll operations, and
has also given me proficient
problem-solving and decision-making skills when tasked with
new challenges in a work
environment. The accounting courses I’m currently taking,
managerial and intermediate
accounting, will further my knowledge base in accounting
functions and fully prepare me for the
operations I would be preforming for this internship.

19. I spent the past summer working at a medical clinic as an
administrative assistant in the back
office. I performed an assortment of tasks, which included
preparing paper files for billing,
preparing and delivering deposits, and even helping to enhance
a method for mail distribution
and record-keeping around the office. Because I was given a
multitude of responsibilities to
juggle at my previous job I think that I am well prepared to take
on multiple, diverse and
challenging projects at once. I also feel as though my previous
job has prepared me to create
inventive solutions when facing obstacles in the workplace.
I am also very involved on campus, through my sorority,
Gamma Phi Beta. I hold the position of
programming chair, which has given me many responsibilities
such as organizing events and
information sessions that promote chapter development and
education on subjects such as
drug/alcohol awareness, anti-hazing, and sexual assault. This
leadership role has taught me how
to manage and delegate tasks as well as how to work with
different people to organize and
accomplish a project and goal. I think these skills will serve me
well when working with other
interns or while managing projects and presentations.
I am very enthusiastic about the possibility of working for and
learning from a company as
pioneering as Verizon. I would appreciate the opportunity for an
interview to further discuss why

20. my qualifications and experience make me a good candidate for
the Finance Operations Positon.
Please feel me to contact me by phone at (818) 606-6466 or by
email at [email protected]
Thank you for your consideration and I look forward to hearing
from you in the near future.
Sincerely,
XXXXX
A Recommendation Request Email
TO: Lori Pietruszka
FROM: A former employee
SUBJECT: Letter of Recommendation Request
Hi Lori,
I hope things have been going well for you and the rest of the
Del Carmen Staff since I left this
past summer. I know it’s been a few weeks since we last spoke,
but I’m in the process of
applying for internships and co-ops that directly relate to my
selected major and professional
career. Working at Del Carmen gave me essential professional
experience and also helped me
improve on my problem-solving and multi-tasking skills. I feel
that while working under you, I
developed as a business professional and demonstrated some my
core values such as integrity
and dedication. I am now trying to gather a few letters of
recommendation from trusted mentors
and professors that have been witness to my strong work ethic,

21. diligence when tasked with new
assignments and projects, and ability to learn and grow. So with
that being said, would you be
willing to write me a strong letter of recommendation for my
internship?
I am willing to send you my resume, school transcript, and any
other additional information
you’d need to write the letter. I’d also be willing to speak with
you on the phone if you’d like to
have a more in depth conversation about the subject.
I understand that you are very pressed for time between all the
work you do at the office and
finding time to spend with your family, so if you don’t feel
comfortable writing me a strong
letter of recommendation, I completely understand.
Thank you in advance for taking the time to consider my
request. You can reach me by email at
[email protected], and by phone at (128) 626-6466.
Sincerely,
XXXX
An Interview Follow-Up Message
TO: John Smith
FROM: XXXX

22. SUBJECT: Verizon Finance Operations Intern Interview
Student Follow Up
Good morning Mr. Smith,
Thank you so much for your time and for the privilege of having
an interview with you yesterday
about the Finance Operations Intern position in Lake Mary, FL.
It was a pleasure meeting you
and learning more about the position and the company as a
whole. The program you detailed
sounds like a, though somewhat demanding, ultimately very
rewarding and beneficial experience
and I look forward to hearing back from you with your decision.
As I noted yesterday, I will be a rising senior during summer
2016. After hearing more about the
position, I am certain that I would be a great candidate for the
opportunity. As we discussed
yesterday, I believe that my background in accounting and
finance, various leadership positions,
campus involvement, and previous professional experience
would all give me the capabilities
needed to perform the responsibilities of this position.
I’m very excited about the possibility of joining your team over
at Verizon and look forward to
hearing from you soon. If you need any further information, feel
free to reach me by email at
[email protected] or by phone at (122) 636-6466.
Regards,
XXX