Download File - Lakes High School Physical Education

Fit For Life: Fall 2013 Semester 1
Final Exam Study Guide
Basic Terminology
 Physical Fitness is the ability of your body systems to work together efficiently and allow you to perform daily
activities with ease.
 Muscular Strength is demonstrated by doing low reps, heavy weight.
 Muscular Endurance is demonstrated by doing high reps, light weight.
 Anaerobic exercise is considered any activity that is not using oxygen throughout the activity. Requires quick
bursts of energy such as short sprints. Example: 1 lap around the track as fast as you can.
 Aerobic exercise is considered any activity that supplies oxygen to the working muscles for at least 20 minutes.
o Examples are jumping roping, running circuits, treadmill, biking
 A set is a group of repetitions performed without rest.
 A repetition is the number of times the weight is lifted
Fitness Tests
 Are done to: identify strengths, weaknesses, and monitor progress of Health Related Fitness Components
 Know what Health Related Fitness Component each of the following fitness tests is testing.
o Sit and Reach – flexibility
o Sit-ups – core muscular endurance & muscular strength
o Push-ups –muscular endurance & muscular strength
o Mile Run – cardiovascular endurance
o Pacer – cardiovascular endurance
o Plank - core muscular endurance & muscular strength
Muscular Strength/Endurance :
 Working on MS/ME helps to decreases the chance to develop osteoporosis (when bones become porous and start
to lose their strength)
o Muscular strength: the greatest amount of force that a muscle or muscle group can exert in a single
effort.
 Example: Sit-ups while holding a weight on your chest. (low reps, high weight)
o Muscular endurance: the ability of a muscle or muscle group to do repeated motions for a period of time
without fatiguing. (high reps/low weights)
 Example: Non-timed push up test, using a body bar during a workout
 Complete exercises slowly and with control
Target Heart Rate
o Maximum Heart Rate: 220 – age
o Target Heart Rate: the range your heart should be working to improve cardiovascular endurance
o Target Heart Rate Zone: Usually 60-85% of your Max heart rate
o Allows individuals to monitor their workout intensity to achieve benefits from cardiovascular exercise
Cardiovascular Fitness/Aerobic Fitness
 Improves by keeping your heart rate in your target heart rate zone for an extended period of time (20 minutes or
longer).
o Can improve cardiovascular fitness by doing activities such as: step aerobics, running, swimming,
elliptical trainer….as long as you CONTINUOUSLY keep your heart rate up.
Flexibility
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Range of Motion: the amount of movement you can make in a joint.
Example: touching toes with your hands.
Static Stretching: stretching slowly as far as you can without pain, until you feel a sense of pulling or
tension. Hold for 15 seconds.
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Dynamic Stretching: a type of active stretching in which momentum and active muscular effort are used
to stretch the and the end position are not held. (ie: walking lunges, high knees)
Yoga is designed to improve flexibility
Body Composition
o Body Composition is the percentage of body fat compared to lean muscle tissue and bone.
o Body Mass Index (BMI) is a correlation between a person’s height and weight.
o Essential body fat is important because it assists to absorb important vitamins, insulates the body
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from heat/cold, and acts as a shock absorber.
o Too much body fat can create a plethora of damages to your body and overall health. Some of
the following are examples of those harmful side effects:
 Risk of diabetes
 Back problems
 Heart disease
3500 calories equals 1lb of weight
Calories in = calories burned to maintain weight
Ways to measure body fat: bioelectrical impedance device, skin caliper & water weighing
Controllable vs Non-Controllable risk factors:
o Controllable – things you can control: diet, exercise, using tobacco or alcohol
o Non-Controllable – things you cannot control: age, gender, genes
Iron Deficiency can cause Anemia, or lack of red blood cells.
o Feeling tired, or grumpy are both symptoms of amenia.
o Vitamin C aids in the absorption of iron within your diet.
FITT Principles
o Frequency: how often you exercise.
 Example: the number of times you are active per week.
o Intensity: how hard you exercise.
 Being in your target heart rate zone.
 What level? Adding weight to an exercise
o Time: how long you exercise.
 How many minutes you exercise.
 How many seconds you hold a stretch.
 Reps/sets
o Type: what type of exercise
 Bicycling
 Swimming
Warm-up & Cool Down
 Cool down is important to do after a vigorous activity because it: allows your body to recover from a workout, it
increases the rate of lactic acid removal, it prevents blood pooling in legs, and reduces your heart rate.
Skill Related Health Components
 Agility – the ability to switch directions quickly. Activities such as ladders, hurdles & step aerobics help to
improve agility
 Balance – how would a cheerleader demonstrate balance? Using a bosu ball while exercising is a good way to
improve balance.
Circuit Training
 A training technique that involves moving from one exercise to another which can include endurance training
stations, cardio stations or a mixture of the two.
Water
 It is suggested adults drink 60 ounces of water per day.
 When your water intake does not equal your water output it is called dehydration
 Water helps to: make you feel full, decreases your calorie intake, decreases wrinkles, increases kidney function,
energizes muscles, causes digestive system to be regular, makes urine lighter and odor free.
 To increase your water consumption you can: eat more fruits & vegetables, have a beverage with every dnack and
meal & keep a bottle of water with you.
Nutrition
 Each meal should consist of 5 things: fruits, vegetables, grains, protein and dairy. Or these three food groups
should be represented on your plate: carbohydrates (grains), proteins & vegetables.
 You should eat balanced meals and only one serving of food at each meal. It is NOT good to skip meals!!
 Protein – helps to make you feel full
o Egg whites are a good source with a little amount of fat
o Turkey a god choice on Thanksgiving because it makes you feel full.
 Grains
o Best to eat whole grain items such as whole grain wheat bread
 Dairy
o Important because of the calcium. Calcium is essential for growth and building strong bones and teeth.
 Vegetables & Fruit
o Half of your plate should contain fruits & vegetables when eating a one plate meal
 Fat
o When you overeat, the excess calories tend to be stored as fat.
 Fiber
o Also helps to make you feel full longer.
Fun Facts of Exercise:
 Attitude of yourself, friend’s and teachers’ help you to remain committed to be physically fit.
 Exercise helps to promote: enhancement of body shape, feel & look better & reduce stress.
 Seeing regular changes in one’s physical appearance helps to motivate people to maintain a regular fitness
program.
 When exercising, you burn more calories by working your upper and lower body at the same time.
 Least effective equipment at burning calories is typically a recumbent bike.
 Cardio type exercise typically burns the most calories.
 Muscles that are not used for a long time usually get weaker.
 Reading current information about fitness helps to: learn about unusual injuries that can happen when exercising,
how to apply research to everyday needs & teaches you about the latest trends in exercise.
Anterior
Posterior
Trapezius
Pectorals
Deltoid
Biceps
Tricep
Oblique Abdominals
Rectus Abdominals
Latissimus Dorsi
Brachioradialis
Hip Flexor
Abductor
Quadriceps
Gluteals
Adductor
Hamstrings
Gastrocnemius
Anterior Tibialis
Health-Related Components of Fitness
Fitness can be defined in many different ways. To some people fitness might mean a slim waistline. To others it could be
the ability to bench-press their body weight. And to others it might be a general feeling of wellness.
When you think of fitness, it's important to look at the big picture. It's not just about strength, endurance or fat content, but
a combination of all these. You might be strong but have no endurance. You might have endurance but have little
flexibility.
What you want to strive for is balance. Listed below are five key components important to a good definition of fitness.
Consider areas where you are strong and the areas where you are weak. Strive to improve in all these areas, because the
results will permeate your overall well-being.
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Aerobic Endurance
Muscular Strength – Muscular strength is the capacity of your body's muscles to generate extreme amounts of force in a
short period of time utilizing anaerobic energy.
Anaerobic energy produces short term bursts of energy, and does not require oxygen. Instead anaerobic energy comes
from the burning of carbohydrates, and can be sustained for several minutes, after which a short rest time is needed to
replenish the system. Anaerobic energy is used for everything from weight lifting and sprinting, to the low impact sports
of tennis and golf. Anaerobic energy is also used within aerobic-centered workouts when additional spurts of energy are
needed.
Enhanced muscular strength often increases muscle and connective tissue size and density by enlarging cells, or
"building" muscles. Larger muscles and connective tissues are less prone to accidents and aid long term weight control,
since muscle tissue burns more calories than fat, even while resting.
Tips for Building Muscular Strength
Stagger exercises. Concentrate on activities that work specific muscle groups. Work slowly with concentration on
form and resistance to gravity. Directed energy provides the best effect, while helping to avoid injury.
Anaerobic activity produces lactic acid build-up in muscle tissue, which can be temporarily painful. Stretching
before and after workouts can prevent this condition.
Like aerobic workouts, gradual progression of stress on muscles will increase muscular strength. Again,
moderation is key to avoiding injury and realizing benefits.
A warm-up is crucial to any workout.
Rest. One or two days of recovery time for each muscle group is necessary for maximum effect and injury
prevention.
Muscular Endurance - Muscle Endurance is the measure of how well muscles can repeatedly generate force, and the
amount of time they can maintain activity. It is crucial for every fitness activity, from the mostly anaerobic weight lifting
repetitions (or "reps") to intense aerobic activities like jogging (where specific muscles in the legs are used repeatedly.)
Muscular endurance combines both aerobic and anaerobic energy.
Tips for Building Muscular Endurance
Like aerobic endurance and muscular strength, muscular endurance is increased through overload.
Overworking the muscles makes them stronger and gives them more endurance.
When weight lifting, averaging three sets of 12-15 lift repetitions is an excellent way to build endurance.
Rest in between workouts.
Flexibility - Flexibility is the ability to stretch your muscles as well as the tendons and ligaments that connect the muscles
to your bones. An increase in flexibility occurs by stretching the elastic fibers beyond their usual limits and maintaining
that stretch. The fibers will eventually adjust to these new limits. Stretches should be held for 30 seconds to acquire full
benefit from that particular stretch, several sets for each muscle group should also be attained. For example, 3 X 30
seconds for each muscle group in the body would be an accurate method of stretching pre and post workout.
Increased flexibility decreases the risk of injury while exercising, and increases your exercise performance. Certain
activities, such as swimming and yoga, require greater flexibility than others.
Tips for Increasing Flexibility
You should stretch before a workout, but after warming up. Warmed-up muscles will be more limber, and less at
risk for rips or pulls.
Stretching after a workout helps relax strained muscles and prevent cramping.
Stretching should never be painful. Stretch gently so you feel it, but not so much that you feel it hurt.
For maximum results, stretch regularly, several times a day, at least five days a week.
Aerobic Endurance - Aerobic Endurance is the body's ability to exercise whole muscle groups over an extended period
of time at moderate intensity, utilizing aerobic energy. Your aerobic system uses oxygen to break down carbohydrates and
convert them into lasting energy. Since it's a prolonged need, fats and proteins are also broken down, making aerobic
workouts ideal for fat loss.
Aerobic exercise also increases heart rate, strengthening the heart's ability to contract. Stronger contractions mean an
improved, stronger blood flow, in turn making a body better equipped for exercise.
Tips for Building Aerobic Endurance
Maintain your workout for at least 15-30 minutes at your target heart rate.
If you are having trouble maintaining 30 minute workouts, try staggering three 10 minute shifts throughout the
day.
Workout at least 3-4 times a week for lasting effects.
Slowly increase your aerobic activities over a period of time to improve performance. Generally the more aerobic
demands you make on your body, the stronger it gets. But be moderate. Slow increases will help avoid injury.
Rest. The body needs time to recover and grow. Alternating days and staggering intensity of workout can aid in
your overall development and prevent injury. Paying attention to your body's messages -- soreness, tension, aches