This document outlines components of fitness including cardiovascular fitness, muscular strength, endurance, flexibility and body composition. It then discusses six principles of training: individual differences, overload, progression, specificity, reversibility, and diminishing returns. The FITT principle of frequency, intensity, time and type of exercise is explained. The document provides sample workout routines, exercises that target different muscle groups, and a rationale for the exercises and routines chosen.

1. Culminating activity
Kiruyan Nadesamoorthy
Mr. Rodrigues
PAF208-02
January 24, 2013

2. five COMPONENTS OF FITNESS
• cardiovascular fitness
• muscular strength
• muscular endurance
• Flexibility
• body composition.

3. Five components continued
•
Cardiovascular fitness is when the ability of the
heart, lungs, and blood vessels to deliver rich
oxygen blood to working muscles for a long period
of time.
•
Muscular strength is the amount of force a muscle
or muscle group can utilize against a heavy
resistance. Muscle endurance is to repeat an
exercise or any movement for a long period of time.
•
Flexibility is when an individual muscle will
lengthen.
•
Body Composition is the amount of fat in the body
compared to the amount of lean mass.

4. SIX PRINCIPLES OF TRAINING
•
Individual Differences: Each different individual will have a
different response to a program so we should work according to our
program.
•
Overload: This means that putting muscles under stress will change
body compositions and gain strength.
•
Progression: It is increasing the intensity of a work out as the body
adapts to the previous one, this will increase an individual’s
performance.
•
Specificity: Is choosing an exercise that will meet an individuals
goal.
•
Reversibility: This is when an individual stops working out for a
long time and the opposite effects starts to occur.
•
Diminishing Returns: The harder you work, the more results you
will have.

5. The f.i.t.t principle
• Frequency: How many times per week?
• Intensity: The level of stress or how hard
you are working.
• Time: How long is the workout.
• Type: What type of exercise are you doing, and
what are you targeting.

6. General goal
• To continually improve
my health and level in
health and fitness over
then next ten years or
more.

7. s.m.a.r.t Goals
• My first goal is to improve my cardiovascular
fitness and be able to run long distance in the next
three months. My second goal is to gain muscle all
over my body. My third is goal is to be fit by the
end of May.

8. My Rationale
 My rationale for picking these goals is because I know that
my cardiovascular is weak and I need to improve this so I
have a better heart and I won’t have a problem in the future.
I feel like my diet needs to be healthier, so by eating
veggies and fruits with every meal will give me good
nutrients and also help my diet. Eating junk food and other
types of food will make my body weak and wont have any
protein. In order to keep healthy I would have to have a
checklist of what I eat and what exercise I do in the daily
basis. I know I have the ability to do more and if I am able
to 50 push-ups I know I will be able to do 100 push-ups.
This goal is to push my abilities and know that I can do it.

9. Dumbbell Squats
Target Muscles or muscle group:
Quadriceps: rectus fermoris, vastus
lateralis, vastus intermedius, and
vastus medialis
Gluteus maximus
Hamstrings: Biceps femoris,
semimembranosus and
seitendinosus
Adductor magnus
Alternate Exercise
Dumbbell Lunges

10. rEVERSE cRUNCHES
•
Target Muscles or muscle group:
•
Rectus abdominis
•
Transversus abdominis
•
Obliques
•
Alternate Exercise:
•
Sit ups

11. triceps pull DOWNS
•
Target Muscles or muscle group:
•
Triceps brachi
•
Ancones
•
Alternate Exercise:
•
Triceps kickbacks

12. bICEP cURLS
•
Target Muscles or muscle group:
•
Biceps brachii
•
Brachialis
•
Brachioradialis
•
Alternate Exercise: Preacher Curls

13. Barbell Wrist Curls
• Target Muscles or muscle group: Forearm flexor muscles
• Alternate Exercise: Dumbbell wrist curls

14. Dumbbell Shoulder Shrugs
• Target Muscles or muscle group:
• Middle trapezius
• Levator scapulae
• Alternate Exercise: Barbell shoulder shrugs

15. Lateral Raises with Dumbbells
• Target Muscles or muscle group: Deltoids
• Alternate Exercise: Upright row

16. BARBELL CURLS
• Target Muscles or muscle group: Biceps Brachii,
Deltoids.
• Alternate Exercise: Reverse Barbell Curls, Squat
Barbell Curls, Bench Curls.

17. Chin ups
• Target Muscles or muscle group:
•
Latissimus dorsi
•
Trapezius
•
Teres Major and Posterior Deltoid
•
Biceps brachii and brachialis
•
Romboids and levator scapulae
•
Alternate Exercise:
•
Lats pulldown

18. PUSHUPS
•
Target Muscles or muscle group:
•
Pectoral muscles
•
Triceps
•
Biceps
•
Anterior and posterior deltoid
•
Rhomboids and trapezius
•
Latissimus dorsi
•
Alternate Exercise: Bench press

19. tHREE Day per week
program
Day 1: Monday
Push ups
Ab ripper x
Lats pulldown
Barbell wrist curls
Barbell reverse wrist curls
Upright rows
Bicep curls
Tricep pulldown
Day 2: Wednesday
Indoor running on a
treadmill for 45
minutes
Day 3: Friday
Preacher Curls
Dumbbell shrugs
Chin ups
Plyometrics (P90X)

20. Six- day week program
Day 1: Monday
Push ups
Ab ripper x
Lats pulldown
Barbell wrist curls
Barbell reverse wrist
curls
Upright rows Bicep
curls
Tricep pulldown
Day 2: Tuesday
Indoor running on a
treadmill for 45
minutes
Day 3: Wednesday
Dumbbell lunges
Lateral raises with dumbbells
Tricep kickback
Preacher Curls
Bench press
Dumbbell shrugs
Chin ups
Ab ripper x
Day 4: Thursday
Play Basketball with a group of
friends for 45 minutes
Day 5: Friday
Push ups
Lats pulldown
Barbell wrist curls
Barbell reverse wrist curls
Yoga x
Day 6: Saturday
Cardio x

21. Rationale
•I have chosen these exercises because they are intense and are hard. When
I perform these exercises I feel confident of my self, and want to do more.
Also changing the exercise around will make you feel strong and you will
gain muscle and its like a little twist of change. Last but not least, doing the
P90X is the best thing ever because, watching the T.V. and working might
sound ridiculous but, when you do it, you would love it and would want to
do it again everyday. There are different exercise the instructor will teach
you and you will get the best results in 90 days. That’s 3 months, and I'm
trying to aim for that.