FITNESS STUDY FITNESS STUDY GUIDEGUIDE

PHYSICAL FITNESS- IS THE PHYSICAL FITNESS- IS THE ABILITY TO PERFORM THE ABILITY TO PERFORM THE

MOST WORK WITH THE LEAST MOST WORK WITH THE LEAST AMOUNT OF EFFORTAMOUNT OF EFFORT

THERE ARE 11 COMPONENTS THERE ARE 11 COMPONENTS OF PHYSICAL FITNESS 5 ARE OF PHYSICAL FITNESS 5 ARE HEALTH RELATED WHICH ARE:HEALTH RELATED WHICH ARE:

1. CARDIO- VASCULAR FITNESS- THE ABILITY OF THE HEART 1. CARDIO- VASCULAR FITNESS- THE ABILITY OF THE HEART AND LUNGS TO SUPPLY BLOOD AND OXYGEN TO THE BODY AND LUNGS TO SUPPLY BLOOD AND OXYGEN TO THE BODY DURING LONG PERIODS OF EXERCISE MILE RUNDURING LONG PERIODS OF EXERCISE MILE RUN

2. FLEXABILITY- IS THE ABILITY TO MOVE A JOINT THROUGH 2. FLEXABILITY- IS THE ABILITY TO MOVE A JOINT THROUGH A FULL RANGE OF MOITION EX;SIT AND STRETCHA FULL RANGE OF MOITION EX;SIT AND STRETCH

3. MUSCULAR ENDURANCE- IS THE ABILITY OF A MUSCULE 3. MUSCULAR ENDURANCE- IS THE ABILITY OF A MUSCULE OR MUSCLE GROUP TO CONTINUE TO WORK OVER A LONG OR MUSCLE GROUP TO CONTINUE TO WORK OVER A LONG PERIOD OF TIME EX;SIT UP TESTPERIOD OF TIME EX;SIT UP TEST

4. MUSCULAR STRENGHT- IS THE MAXIMUM AMOUNT OF 4. MUSCULAR STRENGHT- IS THE MAXIMUM AMOUNT OF FORCE A MUSCLE A MUSCLE GROUP CAN EXERT AT ONE FORCE A MUSCLE A MUSCLE GROUP CAN EXERT AT ONE TIME EX. BENCH PRESSTIME EX. BENCH PRESS

CONT.CONT. 5.BODY COMPOSITION- IS THE MAKE UP OF YOUR 5.BODY COMPOSITION- IS THE MAKE UP OF YOUR

BODY IN FAT, MUSCLE, BONE AND OTHER TISSUE. BODY IN FAT, MUSCLE, BONE AND OTHER TISSUE. FAT IS EXPRESSED IN % OF BODY FAT. THE FAT IS EXPRESSED IN % OF BODY FAT. THE OTHER COMPONENTS ARE EXPRESSED IN % OF OTHER COMPONENTS ARE EXPRESSED IN % OF LEAN BODY MASSLEAN BODY MASS

6. AGILITY- IS THE ABILITY OF THE BODY TO 6. AGILITY- IS THE ABILITY OF THE BODY TO CHANGE DIRECTIONS QUICKLY. EX DODGING AND CHANGE DIRECTIONS QUICKLY. EX DODGING AND TACKLING IN FOOTBALL.TACKLING IN FOOTBALL.

7.BALANCE- THE ABILITY OF THE BODY TO 7.BALANCE- THE ABILITY OF THE BODY TO MAINTAIN EQUILIBRIUM EX- PREFORMING A MAINTAIN EQUILIBRIUM EX- PREFORMING A HANDSTAND (STATIONARY) SKIING (MOVING)HANDSTAND (STATIONARY) SKIING (MOVING)

8. COORDINATION- THE ABILITY TO COMBINE 8. COORDINATION- THE ABILITY TO COMBINE MUSCLES WITH THE SENSES TO COMPLETE A MUSCLES WITH THE SENSES TO COMPLETE A TASK EX. JUGGLINGTASK EX. JUGGLING

STILL CONT.STILL CONT.

- 9.POWER- IS THE COMBINATION OF - 9.POWER- IS THE COMBINATION OF STRENGTH AND SPEED EX. VOLLEYBALL STRENGTH AND SPEED EX. VOLLEYBALL SPIKE IS A POWER SKILLSPIKE IS A POWER SKILL

10. REACTION TIME- IS THE AMOUNT OF 10. REACTION TIME- IS THE AMOUNT OF TIME SENSING AND RESPONDING EX. TIME TIME SENSING AND RESPONDING EX. TIME NEEDED TO RESPOND TO A STARTER GUNNEEDED TO RESPOND TO A STARTER GUN

11. SPEED- ABILITY TO PERFORM A 11. SPEED- ABILITY TO PERFORM A MOVEMENT IN A SHORT PERIOD OF TIME MOVEMENT IN A SHORT PERIOD OF TIME EX.100 METER DASH EX.100 METER DASH

AEROBIC ACTIVITIESAEROBIC ACTIVITIES

IMPROVES THE FITNESS LEVEL OF YOUR IMPROVES THE FITNESS LEVEL OF YOUR CARDIOVASCULAR SYSTEM. IT MUST BE CARDIOVASCULAR SYSTEM. IT MUST BE MAINTAINED FOR 20 MINUTES OR MORE IN MAINTAINED FOR 20 MINUTES OR MORE IN TARGET HEART RATE (THR) ZONE. EX TARGET HEART RATE (THR) ZONE. EX RUNNING SWIMMING CYCLING AND RUNNING SWIMMING CYCLING AND WALKING AT A CONTINOUS RATE.WALKING AT A CONTINOUS RATE.

TRAINING EFFECT FOR AN AEROBIC TRAINING EFFECT FOR AN AEROBIC EXERCSE PROGRAM OCCURS WHEN EXERCSE PROGRAM OCCURS WHEN HEART IS HEART IS OVERLOADED OVERLOADED FOR AN FOR AN EXTENDED PERIOD OF TIME.EXTENDED PERIOD OF TIME.

HOW TO DETERMINE YOUR HOW TO DETERMINE YOUR TARGET HEART RATE ZONETARGET HEART RATE ZONE

1. SUBTRACT YOUR AGE FROM 220= 1. SUBTRACT YOUR AGE FROM 220= MAXIMUM HEART RATE MAXIMUM HEART RATE

EX: 46-220=174EX: 46-220=174 2.SUBTRACT RESTING HEART RATE 2.SUBTRACT RESTING HEART RATE

FROM MAXIMUM HEART RATE FROM MAXIMUM HEART RATE EX: RHR 55-174=119EX: RHR 55-174=119 3. MULTIPLY 119 BY 60% 3. MULTIPLY 119 BY 60%

(INTENSITY)=71.40+RHR(55)=126.4(INTENSITY)=71.40+RHR(55)=126.40 (LOW END TARGET ZONE).0 (LOW END TARGET ZONE).

4. MULTIPLY 119*70%(INTENSITY)= 4. MULTIPLY 119*70%(INTENSITY)= 83.30 +55(RHR)=138.30 (MIDDLE 83.30 +55(RHR)=138.30 (MIDDLE TARGET ZONE)TARGET ZONE)

MULTIPLY 119*85% (INTENSITY)= MULTIPLY 119*85% (INTENSITY)= 101+(RHR) 55=156 (HIGH END 101+(RHR) 55=156 (HIGH END TARGET ZONE)TARGET ZONE)

Quick ways to estimate the middle of Quick ways to estimate the middle of your target zone is to subtract your your target zone is to subtract your age from 185. ex 185- 46=139age from 185. ex 185- 46=139

FIT =F IS FOR FREQUENCY- HOW FIT =F IS FOR FREQUENCY- HOW OFTENOFTEN

I IS FOR INTENSITY-HOW HARD I IS FOR INTENSITY-HOW HARD T IS FOR TIME- HOW LONG T IS FOR TIME- HOW LONG

VocabularyVocabulary

Aerobic exercise-fitness training that lasts Aerobic exercise-fitness training that lasts a minimum of 20 consecutive minutes with a minimum of 20 consecutive minutes with increased heart in the target heart rate increased heart in the target heart rate zonezone

Anaerobic Exercise-fitness training that Anaerobic Exercise-fitness training that incorporates activities which 1) require a incorporates activities which 1) require a short term demand for energy or 2)push short term demand for energy or 2)push the body to a level where the muscular the body to a level where the muscular demand for oxygen is greater than the demand for oxygen is greater than the circulatory systems ability to delivercirculatory systems ability to deliver

Cont.Cont.

Carbohdrates- one of six components of Carbohdrates- one of six components of nutrition, carbs come from sugar and nutrition, carbs come from sugar and startches and are recommended to startches and are recommended to contribute 58% or more of a persons contribute 58% or more of a persons caloric intake caloric intake

Cool down- the third and final stage of a Cool down- the third and final stage of a workout where the heart rate returns to workout where the heart rate returns to resting and stretching is used to prevent resting and stretching is used to prevent cramping from strenous exercisecramping from strenous exercise

Still cont. Still cont.

Fat- one of six components of nutrition Fat- one of six components of nutrition used by the body as stored energy. there used by the body as stored energy. there are 9 calories per gram of fatless then are 9 calories per gram of fatless then 30% of caloric should come from total fat 30% of caloric should come from total fat and with 10% or less then saturated fatand with 10% or less then saturated fat

Heart rate- the #of times the heart beats Heart rate- the #of times the heart beats per minute when counting a heart rate for per minute when counting a heart rate for less then 1 minute count first beat as zeroless then 1 minute count first beat as zero

Sorry still cont. Sorry still cont.

Hypokinetic disease- a health Hypokinetic disease- a health disorder casued by lack of movementdisorder casued by lack of movement

Non-aerobic activities- movement of Non-aerobic activities- movement of sport that improves general muscular sport that improves general muscular strength, endurance and or strength, endurance and or flexability with out elevating the flexability with out elevating the heart rate to the target zoneheart rate to the target zone

Obesity- extreme over-fatnessObesity- extreme over-fatness

Again still cont.Again still cont.

Overload principle- a systematic increase Overload principle- a systematic increase in workload which forces the body to adapt in workload which forces the body to adapt to change and increases the current to change and increases the current fitness levelfitness level

Protein- one of six components of nutrition Protein- one of six components of nutrition used to build and repair body tissue and to used to build and repair body tissue and to regulate chemical functions of the body regulate chemical functions of the body 12-15% of caloric intake should come from 12-15% of caloric intake should come from proteinprotein

And again. And again.

Pulse- the movement of blood with each Pulse- the movement of blood with each beat of your heart easiest to to take at beat of your heart easiest to to take at cardotid artery next to the throat or the cardotid artery next to the throat or the radial artery in the wrist radial artery in the wrist

Recovery rate- the speed rate at which the Recovery rate- the speed rate at which the heart rate returns to normal after exercise heart rate returns to normal after exercise as fitness level improves it takes less time as fitness level improves it takes less time to recover to recover

And againAnd again

Threshold- the lowest increase in Threshold- the lowest increase in activity needed to begin getting activity needed to begin getting benefits from exercisebenefits from exercise

Warm-up- the first stage if aerobic Warm-up- the first stage if aerobic activity to warm the body and activity to warm the body and continuing with stretching the continuing with stretching the muscles to allow the joints full range muscles to allow the joints full range of movement (flexibility)of movement (flexibility)

Types of stretchesTypes of stretches

Static-slow stretch held for 6-30 Static-slow stretch held for 6-30 seconds seconds

Proprioceptive neuromuscular (PNF)-Proprioceptive neuromuscular (PNF)-stretching uses a contraction of the stretching uses a contraction of the muscle prior to the stretch muscle prior to the stretch

Ballastic stretch- is sometimes used Ballastic stretch- is sometimes used but not recommended as a means of but not recommended as a means of improving flexibility the bouncy improving flexibility the bouncy movement of this can cause injurymovement of this can cause injury

Stretches cont. Stretches cont.

Anaerobic training-can refer to Anaerobic training-can refer to resistance (strength-weight training) resistance (strength-weight training) or sprinting (speed training)or sprinting (speed training)

Resistance training- is aimed at Resistance training- is aimed at increasing muscle endurance or increasing muscle endurance or muscle strengthmuscle strength

Sprinting or speed training- improves Sprinting or speed training- improves cardiovascular fitnesscardiovascular fitness

And againAnd again

Aerobics-means continuous with Aerobics-means continuous with oxygenoxygen

Anaerobics-means without oxygenAnaerobics-means without oxygen Non-aerobic- activities which provide Non-aerobic- activities which provide

general exercise for the body but do general exercise for the body but do not challenge the body to improve not challenge the body to improve fitness levelfitness level

Three training format Three training format

Circuit training-involves a series of Circuit training-involves a series of exercise at different stationsexercise at different stations

Cross training- involves different Cross training- involves different exercise to meet your need ex: exercise to meet your need ex: swimming running bikingswimming running biking

Interval training- means alternating Interval training- means alternating high work with modest or low high work with modest or low intensity workintensity work

6 components of nutrition6 components of nutrition

1. Can be both simple sugars and 1. Can be both simple sugars and complex they are found in fruits complex they are found in fruits vegetables and grains and grains vegetables and grains and grains they should compromise 58%or more they should compromise 58%or more of the diet with less then of the diet with less then 10%comming for simple sugars 10%comming for simple sugars

2-fats2-fats