F - Frequency - how often you exercise
I - Intensity - how hard you exercise
T - Time - how long you exercise

Increase intensity by increasing heart rate, the weight, resistance, or speed

Fitness Components
Muscular Strength - Muscles work for a short period of time 
example Push-up, Pull-up
Muscular Endurance - Muscles work hard for a long period of time 
Example Jumping jacks, mountain climbers
Aerobic Endurance - Heart and lungs feed the body with food and nutrients
Example Running or Jump rope
Flexibility How far you can stretch without hurting your muscles
Examples Static Stretch (not moving) Dynamic Stretch (moving)

Skill Fitness Definitions
Power - Enough force to perform a skill
Balance - Equal distribution of weight on an axis, so one may not fall
Agility - Changing directions quickly
Reaction Time - How quickly one responds to a situation
Coordination - To put in order, muscle movements to perform a skill
Speed - Moving swiftly, or rate of motion

Throwing Mechanics

Power Step with opposite foot of throwing hand
Follow through with hand toward target
Elbow Up