Introduction - the chance of your lifetime: the benefits of exercise; the human body; exercise through life; meeting challenges with fitness. Part 1 What is physical fitness? types of fitness; how fit are you? a simple fitness test; the three major components of fitness; strength - static strength, dynamic strength, explosive strength; stamina; suppleness; additional components of fitness; speed; skill. Part 2 Types and effects of exercise: the training effect; isotonic exercise; isometric exercise; anaerobic exercise; aerobic exercise; stretch exercises; the inter-relation of exercise; the training effect-methods of achieving; pulse; talking test; effects of exercise-calories burnt and appetite; calories burnt; exercise and appetite; the overload principle; progressive overload training methods - degree of resistance, work rate, work duration, rest intervals; types of overload - strength, stamina, suppleness, speed, skill; muscle structure. Part 3 Exercise and bone health: types of bone - compact or cortical bone, spongy or trabeculae bone; osteoporosis; the importance of exercise to bone health; childhood and adolescence; types of activity; exercise programmes; before you start. Part 4 Getting started: exercise and body types - endomorph, mesomorph, ectomorph; aims and objectives; initial fitness - the core activities; practical points; training time - how long? how often? an exercise programme; when to exercise; warming-up and warming-down; rest and recovery; over-exercising and when to stop; symptom of over-exercising; a fitness diary/log; medical precautions; exercise tips. Part 5 Exercising for stamina: aerobic fitness requirements - activities and games: walking - the benefits, footwear, walking technique, programme aims, starter programmes, speed and distance, progressive walking exercises; pace variation, increasing pace, the 15 minute mile, other variations; running - footwear, jogging, jogging technique, a beginners training course and programme; guiding principles, variations to the beginners programme; jogging tips, interval running, progression, interval training for other sports, Faartleck running, adaptations for fitness and age; cycling - equipment, buying a 'cycle, clothing, accessories, basic 'cycling technique, pedal cadence, progressive training, progressive two mile 'cycling programme, pace/time/distance; incline 'cycling; swimming - aerobic swimming, how to start, basic training programmes;overcoming difficulties; back strokes; side strokes; circuit training - initial testing, training level, a circuit; trim trails. Part 6 Exercising for strength. (Part contents).
