Download FIVE FOR LIFE

Five for Life Program
INTERMEDIATE
Authors: Karen Cowan, Ron T. Malm, Amy Lutz, Jan Gleich, and Ted Vaughn
Reviewer: Robert Lutz, MD, MPH
Second Edition
Revised August 2015
Copyright © 2008 by Focused Fitness, LLC
All Rights Reserved
Focused Fitness, LLC
First Edition published 2008
No part of this book may be reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying, recording, or by any information
storage and retrieval system without the written permission of the author,
except where permitted by law.
Printed in the United States of America
2426 S. Dishman Mica Road – Spokane Valley, WA 99206 – Ph: (509) 327-3181 – F: (509) 927-8551
www.focusedfitness.org
© 2008 Focused Fitness All rights reserved.
Table of Contents
Preface
Section 1 FIVE COMPONENTS OF FITNESS
• Five for Life (Review Five Components of Fitness) • Cardiorespiratory Endurance and the FITT Principle
• Muscular Strength and Muscular Endurance and the FITT Principle
• Flexibility and the FITT Principle
• Body Composition and the FITT Principle
Section 2 HEALTH
Nutrition
• Nutrition
Healthy Habits for Life
• Activity Log
• Nutrition Log
• Sleep Log • Hydration Log
Section 3 MOVEMENT
Skeletal System
• Bones for Life
Muscular System
• Muscles for Life
Cardiorespiratory System
• Cardiorespiratory Endurance for Life
Section 4 FITNESS RELATED ACTIVITIES
Functional and Circuit Training
• Functional Training
• Circuit Training
Heart Rate Training
• Heart Health Pyramid
Pedometers
• Steps for Life
Fitness Measurements
• Fitness Measurements
Goal Setting
• Goal Setting
1.1
1.40
1.57
1.73
1.86
2.1
2.27
2.52
2.69
2.83
3.1
3.23
3.47
4.1
4.47
4.85
4.104
4.124
4.161
Section 5 TEACHER RESOURCES
Intermediate Cumulative Assessment
5.1
Intermediate Cumulative Assessment Key and Rubric5.10
Quality Lesson Plan5.27
Physical Education Yearly Plan
5.29
Vocabulary Words and Definitions5.31
Safety
5.35
CCSS Explanation and Key5.37
References
5.39
© 2008 Focused Fitness All rights reserved.
intermediate
FIVE FOR LIFE
Unit Title:
Five for Life
Level:
Intermediate
Section:
Five Components
of Fitness
Time Frame:
5 Lessons
Key Vocabulary Words:
Body Composition,
Cardiorespiratory Endurance,
Dynamic Stretches, Flexibility,
Muscular Endurance, Muscular
Strength, Resistance Training,
Static Stretches,
Activities:
Cardiorespiratory
Cardiorespiratory Endurance:
Endurance:
•• Heart
Heart Health
Health 4/5
4/5 Minute
Minute Walk
Walk/Run
and Run
• Cardiorespiratory Graphing Activity
•
Cardiorespiratory
Graphing
Activity
Muscular Strength and Endurance:
Muscular
Strength
and
Endurance:
• Muscle
Strength
and
Muscle Endurance Activity
•
Muscular
Strength/Endurance
Activity Tag
• Muscle Strength and Muscle Endurance
•• Muscular
Muscle Check
up
Strength and Muscle Endurance Tag
Flexibility:
• Muscle Check-Up
• Flexibility Activity
Flexibility:
• Teacher/Student Led All Star Static Stretches
• Routine
Flexibility Activity
Teacher/Student-Led
All-Star
Static Stretches
• Teacher/Student
Led All
Star Dynamic
RoutineStretches
• Stretches
All-Star Dynamic
•• Creating
Dynamic
/ Static Stretching
FlexibilityFlexibility
Dynamic/Static
Stretching
Routines
Body Routines
Composition:
Body Composition:
•• Body
Body Composition
Composition Explanation
Explanation
•• Energy
Energy In
In Energy
Energy Out
Out for Body Composition
• Muscle Snatchers
• Healthy Body Balance Card Game for Body
Composition
• Balance
the Fat
• Balance the Fat
• Five for Life Circuit
• Five for Life Circuit
Essential Questions:
• What is Fitness?
• What does it mean to be fit?
• Why is fitness important in my life?
Unit Goals:
• Students will understand the five components of fitness and their relationship to overall
health
• Students will understand that being fit in all five components of fitness is necessary in
order to live a healthy and productive life
© 2008 Focused Fitness All rights reserved.
FIVE FOR LIFE
Student Objectives:
• Students will explain the five components of fitness and how they relate to health,
performance and appearance
• Students will describe the five components of fitness and how they apply them to
everyday life
1.1
FIVE FOR LIFE
Lessons:
• Display essential question
• Explanation and demonstration of the five components of fitness
• Explanation and demonstration of All-Star Static Stretches and All-Star Dynamic
Stretches (see handouts)
• Body Composition explanation
• Vocabulary words and definitions written on board. (Note: Handout is included
with vocabulary words and definitions)
Student Assessment:
• Five Components of Fitness multiple choice assessment.
Subject Integration (Math, Reading, Writing):
• Muscular Strength and Endurance Activity (Counting)
• Cardiorespiratory Graphing Activity (Graphing)
• Muscle Check-Up (Reading & Writing)
• Muscle Snatchers (Addition)
• Health Body Balance Card Game (Percentages and ratios)
• Balance the Fat Game (Percentages and ratios)
Safety:
Use Five for Life Safety Code to reinforce safe play with your students.
(Note: See Safety section for directions)
FIVE FOR LIFE
Review the following safety cues before beginning an activity:
• Check his/her personal space
1.2
1.
•
Maintain control of his/her body at all times
•
Respect equipment, others and self
•
Always follow directions
Equipment Needed:
• Stretch Bands • Step Boxes • Medicine Balls or Chalkboard
• Whiteboard
Cones
• Cones
Foam Balls
• Poly
MatsSpots
• Hula
BodyHoops
Composition Cards
• Bean Bags
•
•
•
•
•
•
•
Agility Rings
Rings
Agility
Stability Balls
Balls
Stability
Scoreboard or
or Clicker
Clicker
Scoreboard
Foam Balls or
Chalkboard
Whiteboard
Mats Cones
Poly
BodySpots
Composition Cards
Hula
Hoops
Bean Bags
© 2008 Focused Fitness All rights reserved.
FIVE FOR LIFE
SHAPE Standards:
Standard 1: Demonstrates competency in a variety of motor skills and movement patterns.
Standard 2: Applies knowledge of concepts, principles, strategies and tactics related to movement and
NASPE Standards:
performance.
Standard
3: Demonstrates
the knowledge
and skillsintomotor
achieve
andand
maintain
a health-enhancing
levelto
of
Standard
1: Demonstrates
competency
skills
movement
patterns needed
physical perform
activity and
fitness.
a variety of physical activities.
Standard 4: Exhibits responsible personal and social behavior that respects self and others.
Standard
2: Demonstrates
an understanding
of movement
concepts,
principles,
strategies,
Standard
5: Recognizes
the value of physical
activity for health,
enjoyment,
challenge,
self-expression
and/or
and tactics as they apply to the learning and performance of physical activities.
social interaction.
Standard 3: Participates regularly in physical activity.
Common Core State Standards (CCSS) Anchor Standards for English and Language Arts:
Standard 4: Achieves and maintains a health-enhancing level of physical fitness.
Reading Informational text (RI) and Literacy in History/Social Studies, Science, Technical Subjects (RST):
Standard
Exhibits
responsible
social
behavior
self
others in
3: Analyze
how and5:
why
individuals,
events, personal
and ideasand
develop
and
interact that
overrespects
the course
of and
a text.
physical
activity
settings.
4: Interpret words and phrases as they are used in a text, including determining technical, connotative, and
figurativeStandard
meanings,6:and
analyze
how specific
choicesenjoyment,
shape meaning
or tone.self-expression, and/or
Values
physical
activityword
for health,
challenge,
7: Integrate
and
evaluate
content
presented
in
diverse
formats
and
media,
including
visually and quantitatively,
social interaction.
as well as in words.
10: Read and comprehend complex literary and informational texts independently and proficiently.
Speaking and Listening (SL):
1: Prepare for and participate effectively in a range of conversations and collaborations with diverse partners,
building on others’ ideas and expressing their own clearly and persuasively.
4: Present information, findings, and supporting evidence such that listeners can follow the line of reasoning
and the organization, development, and style are appropriate to task, purpose, and audience.
6: Adapt speech to a variety of contexts and communicative tasks, demonstrating command of formal English
when indicated or appropriate.
Language (L):
1: Demonstrate command of the conventions of standard English grammar and usage when writing or
speaking.
2: Demonstrate command of the conventions of standard English capitalization, punctuation, and spelling
when writing.
4: Determine or clarify the meaning of unknown and multiple-meaning words and phrases by using context
clues, analyzing meaningful word parts, and consulting general and specialized reference materials, as
appropriate.
6: Acquire and use accurately a range of general academic and domain-specific words and phrases
sufficient for reading, writing, speaking, and listening at the college and career readiness level; demonstrate
independence in gathering vocabulary knowledge when considering a word or phrase important to
comprehension or expression.
© 2008 Focused Fitness All rights reserved.
FIVE FOR LIFE
Writing (W) and Literacy in History/Social Studies, Science, and Technical Subjects (WHST):
1: Write arguments to support claims in an analysis of substantive topics or texts, using valid reasoning
and relevant and sufficient evidence.
2: Write informative/explanatory texts to examine and convey complex ideas and information clearly and
accurately through the effective selection, organization, and analysis of content.
4: Produce clear and coherent writing in which the development, organization, and style are appropriate to
task, purpose, and audience.
7: Conduct short as well as more sustained research projects based on focused questions, demonstrating
understanding of the subject under investigation.
10: Write routinely over extended time frames (time for research, reflection, and revision) and shorter time
frames (a single sitting or a day or two) for a range of tasks, purposes, and audiences.
1.3
1.
Getting in shape means different things to different people. For one person, it might mean the
ability to run 5 miles. For another, it might mean the ability to lift 150 pounds or to do the splits.
However, fitness is not limited to a physical skill here or there. Fitness encompasses your whole
body and has five components, or parts which are: Cardiorespiratory Endurance, Muscular
Strength, Muscular Endurance, Flexibility and Body Composition. Fitness means maintaining
healthy levels for each component. When all Five Components of Fitness are healthy, it helps you
live an active and productive life.
Cardiorespiratory Endurance – Cardiorespiratory endurance is the ability of the heart, blood,
blood vessels and lungs to supply enough oxygen and necessary fuel to the muscles during
long periods of physical activity. “Cardio” refers to the heart and “respiratory” refers to breathing.
The word “endurance” means being able to keep going even when it is hard. Therefore,
cardiorespiratory endurance means your heart and lungs can supply oxygen to your muscles even
when you are exercising hard for a long time.
How to Improve Your Cardiorespiratory Endurance
Since your heart and lungs are muscles, certain exercises build their ability to work harder and
longer. The best kind of cardiorespiratory endurance training is aerobic activity such as running,
skating, swimming, and vigorous walking and dancing. “Aero” means air and “obic” comes from
“bios,” which means life. Aerobic (air life) activities force your body to use a large amount of oxygen
for a long period.
Cardiorespiratory Endurance and Your Health
As cardiorespiratory endurance training improves the function of your heart and lungs, it also
improves your general health. Your heart and lungs become more efficient at filling your blood with
oxygen and circulating your blood throughout your body. This efficiency reduces many of the effects
caused by risk factors such as smoking, obesity, drug and alcohol abuse, heredity and age. These
risk factors are associated with heart disease, type II diabetes, heart attacks and strokes.
Cardiorespiratory Endurance and Your Performance
With aerobic activities, your lungs improve in their ability to take in oxygen. In addition, your heart
becomes stronger and able to pump more oxygen-full blood to your muscles with each beat. The
result is that your heart beats at a slower rate and circulates the same amount of blood.
Your heart and lungs move oxygen and necessary fuel to your muscles using your blood and blood
vessels. The better your heart and lungs function, the better your performance is in physical
activities; you can keep going at a fast rate. This enables you to work, exercise and play harder,
stronger, and longer without getting tired.
For example, what would happen if you were a soccer player and you were so tired that you started
gasping for air half way through the match? You would have to sit on the bench until you could play
again. However, cardiorespiratory endurance would keep you in the game. Your heart and lungs
would work efficiently and your body would get the oxygen and fuel it needs to last the entire game.
FIVE FOR LIFE
Cardiorespiratory Endurance and Your Body Composition
Cardiorespiratory endurance training also improves your appearance. It tones your body and burns
fat, which improves your body composition.
1.4
Body Composition is the combination of fat-free mass and fat mass in your body. As your personal
appearance improves, it can build your sense of well-being and positive self-image.
(continued)
© 2008 Focused Fitness All rights reserved.
(continued)
Muscular Strength – Muscular strength is the ability of a muscle or muscles to push or pull with
total force. Increasing your muscular strength allows you to lift, push, or pull with more force.
Strength is always a benefit in any athletic situation but it is also important when your car has a
flat tire, the door is stuck, or when you need to open the pickle jar. Muscular strength exercises
are performed with high resistance and can only be performed for a short time. Muscular strength
exercises can typically only be performed for 8 or less repetitions.
Muscular Endurance – Muscular endurance is the ability of a muscle or muscles to repeat
a movement many times or hold a position without stopping to rest. Improving your muscular
endurance allows you to increase your physical activity. When you increase your muscular
endurance , you can do more physical work because you can move faster and longer. Repetition
is the key. Muscular endurance exercises are performed with lighter resistance than muscular
strength exercises. This allows you to perform more repetitions. Typically, muscular endurance
exercises can be performed 12 or more times.
The Relationship between Muscular Strength and Muscular Endurance
Muscular strength comes before muscular endurance. For example, before a bricklayer can stack
hundreds of bricks a day, he/she must have the muscular strength to lift the first brick. Once he/she
has the initial strength to lift the first brick, the bricklayer can begin to build muscular endurance by
repetition.
The old adage, “If you do not use them you lose them”, is true about your muscles. Your muscles
react positively to strenuous activity and negatively to inactivity. When your body is inactive, a large
percentage of strength is lost over time. Building muscle is like putting money in the bank: it creates
independence in later years.
One of the best ways to build muscular strength and muscular endurance is through resistance
activities that place an additional force against the muscle or muscle group. Resistance training
involves activities that place an additional force against a muscle or muscle group. Examples of
resistance training include weight training, push-ups and crunches.
Muscular Strength/Muscular Endurance and Bone Density
As your body ages, your bone density (bone strength) tends to decrease. This can lead to weak
bones that break easily and to osteoporosis. Osteoporosis is a disease of the bones that causes
loss of bone density. As a result, bones deteriorate and become weak, leading to an increased risk
of bone fractures. Building muscular strength and muscular endurance through resistance training,
along with an active lifestyle, maintain and improve bone density.
Muscular Strength/Muscular Endurance and Performance
Developing your muscular strength and muscular endurance enhances your physical performance.
As muscles become stronger, physical performance is improved. Improving your muscular strength
and muscular endurance gives your body the ability to work, exercise or play more often with more
power and for longer periods.
(continued)
© 2008 Focused Fitness All rights reserved.
FIVE FOR LIFE
Body Composition – Body composition is the combination of fat-free mass and fat mass. It
includes everything in your body (fat, bones, muscles, organs and water). You need healthy levels
of fat mass to insulate and protect your organs and absorb vitamins. You also need fat for nerve
conduction. Your body uses fats an energy source too.
1.5
(continued)
Having too much or too little fat mass can become a health risk. It lowers performance and detracts
from appearance. A healthy range of fat mass for men is 10%-20%. A healthy range of fat mass for
women is 15%-25%. Having a healthy body composition will reduce your risk of heart disease, type
II diabetes, high blood pressure, strokes, certain types of cancer and obesity
Body composition is affected by two factors: the number of calories eaten (energy in) and the
amount of activity performed and calories burned (energy out). Both are controllable. A combined
effort of eating a healthy diet (energy in) and increasing physical activity (energy out) is the best
approach to maintaining a healthy body composition.
Your body composition and appearance also improve as you develop muscular strength and
muscular endurance. Resistance training helps control your body composition by increasing
muscle mass, (fat-free mass). Your muscles act as tiny furnaces that burn fat. The more muscle
your body has, the more calories it will burn.
Flexibility – Flexibility refers to a muscle’s ability to move a joint through a full range of motion. As
your body ages, your muscles, tendons and ligaments will tend to stiffen and become less flexible.
If your shoulder muscles stiffen, it will hinder your ability to throw because your arm will not move
through the entire motion. Staying flexible is crucial for health and performance. Improving flexibility
decreases your risk of injury, prevents post-exercise pain and helps relieve the effects of emotional
tension.
FIVE FOR LIFE
You can increase your flexibility with stretching exercises. Methods that are safe and effective are
Dynamic and Static Stretches. Dynamic Stretches are stretching exercises that are performed
while in motion. They move parts of your body continuously while gradually increasing your reach,
speed of movement or both. Dynamic stretches take you gently to the limits of your range of
motion. Static Stretches stretch a muscle to the point of mild discomfort by holding it in a maximal
stretch for an extended period. You can perform these stretches as part of the warm-up and/or
cool-down phase of a fitness program or as a separate flexibility program.
1.6
© 2008 Focused Fitness All rights reserved.
Key vocabulary words in this unit:
•
Body Composition – The combination of fat-free mass and fat mass, including fat,
bones, muscles, organs and water
•
Cardiorespiratory Endurance – The ability of the heart, blood, blood vessels and lungs
to supply enough oxygen and necessary fuel to the muscles during long periods of
physical activity
•
Dynamic Stretches – Involves moving parts of the body continuously while gradually
increasing reach, speed of movement or both gently through a full range of motion.
Stretching performed while in motion
•
Flexibility – The muscles’ ability to move a joint through a full range of motion
•
Muscular Endurance – The ability of the muscles to repeat a movement many times or
hold a position without stopping to rest
•
Muscular Strength – The ability of a muscle or muscles to push or pull with its total force
•
Resistance Training – An activity that places an additional force against the muscle or
muscle group
•
Static Stretches – Involves stretching a muscle to the point of mild discomfort by holding
it in a maximal stretch for an extended period
FIVE FOR LIFE
© 2008 Focused Fitness All rights reserved.
1.7
FIVE FOR LIFE
Cardiorespiratory
Endurance
1.8
© 2008 Focused Fitness All rights reserved.
FIVE FOR LIFE
Level: Intermediate
Objective: Students
will explain how walking
and running improve
cardiorespiratory
endurance.
Equipment:
••Cones
Cones
or
•• Whiteboard or
Chalkboard
Chalkboard
CCSS:
SL. 1,6
Gr 6,7,8
L. 1,6
Gr 6,7,8
Heart Health 4/5 Minute
Walk and Run
Explanation:
Explanation:
Physical
Physicalperformance
performancewill
willbe
beenhanced
enhancedby
bycardiorespiratory
cardiorespiratoryendurance
endurancetraining.
The
heartThe
is aheart
muscle.
any muscle
the heart
becomes
stronger itstronger
is able
training.
is aLike
muscle.
Like anyasmuscle
as the
heart becomes
to
pump
blood
withblood
eachwith
beat,
which
means
the
heart the
canheart
beat at
a slower
it is
ablemore
to pump
more
each
beat,
which
means
can
rate
the and
same
amountthe
of blood.
This increased
efficiency
enables
beatand
at acirculate
slower rate
circulate
same amount
of blood.
This increased
aefficiency
person toenables
work, exercise
more
often, or
more
and
for longer
a personortoplay
work,
exercise
playvigorously
more often,
more
periods
of time
becoming
vigorously
and without
for longer
periods tired.
of time without becoming tired.
Directions:
Directions:
1.
1. Line
Linestudents
studentsup.
up.Instruct
Instructthem
themthat
thattheir
theirgoal
goalisisto
towalk
walklaps
lapsfor
foraa
designated
designatedtime
timeperiod.
period.Explain
Explainthat
thateach
eachstudent
studentneeds
needsto
tokeep
keeptrack
trackof
their
ownown
laps.
of their
laps.
2.
2. Set
Setthe
thetime
timeand
andstart
startthe
theactivity.
activity.
3.
3. As
Asaamotivator,
motivator,encourage
encouragestudents.
students.
4.
4. When
Whenfinished,
finished,have
havethe
thestudents
studentscheck
checktheir
theirheart
heartrate
rateand
andtalk
talkabout
abouthow
they
rate, temperature
and breathing)
how feel
they(heart
feel (heart
rate, temperature
and breathing)
5.
5. Line
Linestudents
studentsup
upand
andinstruct
instructthem
themthat
thatthey
theyneed
needto
tojog
jogat
ataapace
pacethey
theycan
maintain
for a for
designated
time.time.
can maintain
a designated
6.
6. Repeat
Repeatsteps
steps2-4.
2-4.
7.
7. Ask
Askreflective
reflectivequestions.
questions.
Assessment
AssessmentIdeas:
Ideas:
•1. Teacher
Question
Teacher Questionand
andAnswer
Answer(While
(Whilestudents
studentsare
arein
inaagroup
groupor
oras
asaa
debrief)
debrief)
•• How many people got more laps when jogging compared to walking?
•• Why were you able to get more laps when jogging compared to walking?
•• What physical changes took place when jogging compared to walking?
•• How long could you have walked? Please explain?
•• How long could you have jogged? Please explain?
•• What would happen if you were to run at full speed?
•• What results will you feel and see if you do this activity three times a week
weeks?
week
forfor
sixsix
weeks?
Diagram:
Diagram:
==Students
Students
FIVE FOR LIFE
1.
© 2008 Focused Fitness All rights reserved.
© 2008 Focused Fitness All rights reserved.
FIVE FOR LIFE
==Cones
Cones
1.9
Level: Intermediate
Objective: Students will
explain how heart rate is
affected by performing
different activities.
Equipment:
• Heart Rate Monitors (optional)
• Stopwatch or Timed Music
• Cardiorespiratory Graphing Worksheets
•Pencils
Explanation:
When a person performs activities such as jogging, biking or
swimming that increase their heart rate for an extended period of time,
cardiorespiratory endurance will be improved. Using more muscles during
movement or increasing the intensity of the movement will increase the
heart rate. A person will notice that they can run, bike or swim for a longer
period of time without getting as tired when cardiorespiratory endurance
is improved.
Directions:
1. Have students pick up a Cardiorespiratory Graphing worksheet and
pencil.
2. Lead the students through each activity listed on the Cardiorespiratory
Graphing worksheet for one minute using a stopwatch or timed music.
3. Stop after each activity to have the students take their pulse (or look
at heart rate monitor) and graph their heart rate on the worksheet.
4. Continue for each activity.
Assessment Ideas:
• At the conclusion of the activity, have students answer questions on
graphing worksheet and share their answers.
FIVE FOR LIFE
CCSS:
RI. 4,7
Gr 6
RST. 3,4,7
Gr 6,7,8
SL. 1,4,6
Gr 6,7,8
L. 1,2,6
Gr 6,7,8
W. 1,4,7
Gr 6,7,8
WHST. 1,4
Gr 6,7,8
C ardiorespiratory G raphing
A ctivit y
1.10
© 2008 Focused Fitness All rights reserved.
Cardiorespiratory Graphing A ctivity
Name____________________________________________ Period ___ Date ___/___/___
Directions:
1. Before participating in the activities, record your ambient heart rate on the graph
2. Participate in the activities listed on the chart for 1 minute
3. After each activity, look at your HRM or count your pulse for 6 seconds and add a “0” on the end to
find you beats per minute (BPM)
4. Chart your BPM for each activity on the graph (mark the correct heart rate above the activity
performed)
Reflective Questions:
Directions: After completing the activities and graph, answer the questions below.
1. Look at the pattern that developed on your graph, how do the different activities affect your heart rate?
2. Look at your heart rate for jogging and for cross country skiing. Which activity raised your heart rate
higher?Why?
3. Why do you think your heart rate was higher doing the can–can than walking?
FIVE FOR LIFE
© 2008 Focused Fitness All rights reserved.
1.11
1.12
© 2008 Focused Fitness All rights reserved.
180
170
160
150
E
A
R
T
110
100
T
E
60
70
80
Ambient HR Walking Jog
Fast walk Grapevine Skip
Jumping Jump Can-Can X-country
Jacks
Rope
Skiing
BPM
120
A
90
130
R
140
190
H
200
Name ____________________________________Period _______________Date_____/_____/_____
Cardiorespiratory Graphing Worksheet
FIVE FOR LIFE
CARDIORESPIRATORY
SYSTEM FOR LIFE
Student Assessment continued
Student Assessment
Name____________________________________________ Period ___ Date ___/___/___
6. Describe how the cardiovascular system works with the respiratory system to provide the oxygen that
muscles need to work.
1. Cardiorespiratory
endurance is
a. pushing and pulling with total force to increase the strength of your muscles
b. the ability of a joint to move through a full range of motion
c. the ability of the heart and lungs to supply oxygen to the muscles during long periods of physical activity
d. the number of times the heart beats in one minute
2. The muscles’ ability to work over a long period of time is
a. flexibility
b. body composition
c. intensity
d. muscular endurance
3. Resistance training
a. places additional force against a muscle or muscle group
b. combines or balances a healthy diet and exercise
c. improves cardiorespiratory endurance most efficiently
d. uses the body’s fat as an energy source
FIVE
FOR LIFE
CARDIORESPIRATORY
SYSTEM FOR LIFE
4. Resistance training helps
a. develop flexibility
b. regulate your diet
c. control body composition
d. lower your heart rate
.1
1.36
5. Which is a function of fat mass?
a. Build muscle
b. Grow bone
c. Burn oxygen
d. Supply energy
6. Body composition refers to
a. the combination of fat-free mass and fat mass
b. the number of fat cells a person is born with
c. how tall a person is compared to his/her height and weight
d. the number of push-ups a person can do compared to his/her weight
7. Doing more than 12 bicep curls will help improve
a. flexibility
b. muscular strength
c. cardiorespiratory endurance
d. muscular endurance
© 2008
2005 Focused
Focused Fitness
Fitness All
All rights
rights reserved.
reserved.
©
CARDIORESPIRATORY
SYSTEM FOR LIFE
Student Assessment continued
Student Assessment - continued
8. To improve muscular strength
how the
cardiovascular
system
6. Describe
a. stretch
your
muscles every
day works with the respiratory system to provide the oxygen that
muscles
need
to
work.
b. work your muscles to near maximal force
c. complete an exercise at least 20 times
d. run five miles up and down hills
9. Static stretching involves
a. helping another person by holding the body part in position during the muscle contraction
b. moving parts of your body continuously while gradually increasing reach through a full range
of motion
c. stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period
d. rapid bobbing, bouncing or jerky movements that use your body’s momentum to stretch
.1
FIVE FOR LIFE
CARDIORESPIRATORY SYSTEM FOR LIFE
10. Dynamic stretching involves
a. helping another person by holding the body part in position during the muscle contraction and then helping with stretching after the contraction when the muscles are relaxed
b. moving parts of your body continuously while gradually increasing reach, speed of movement or both gently through a full range of motion
c. stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period
d. rapid bobbing, bouncing or jerky movements that use your body’s momentum to stretch
© 2008 Focused Fitness All rights reserved.
© 2005 Focused Fitness All rights reserved.
1.37
HEART HEALTH
PYRAMID
S t u dStudent
e n t A s sAssessment
essment Key
Key
FIVE FOR LIFE
HEART HEALTH PYRAMID
1. Heart rate monitors provide:
a. Analysisendurance
of future heart
1. Cardiorespiratory
is problems
exercise
for with
improvement
a.b. An
pushing
andplan
pulling
total force to increase the strength of your muscles
feedback
intensity
b.c. Instant
the ability
of a jointoftothe
move
throughlevel
a full range of motion
regarding
muscular
strength
c.d. Information
the ability of
the heart
and lungs
to supply oxygen to the muscles during long periods of physical activity
2.d.The
heart
healthofpyramid
is used
the
number
times the
heart to:
beats in one minute
a. Help a person work at the correct intensity level
b. Helpability
a person
climb
to a
the
topperiod
level ofofthe
pyramid
2. The muscles’
to work
over
long
time
is
a person increase muscular endurance
a.c. Help
flexibility
person lose unwanted weight
b.d. Help
body acomposition
c. intensity
3.d.The
best way to
increase cardiorespiratory endurance is to:
muscular
endurance
a. Work at the max level of the pyramid
b. Work
at the heart health level of the pyramid
3. Resistance
training
at additional
the base level
of against
the pyramid
a.c. Work
places
force
a muscle or muscle group
10 push-ups
in between
winddiet
sprints
b.d. Do
combines
or balances
a healthy
and exercise
c. improves cardiorespiratory endurance most efficiently
4.d.Which
of the
these
conditions
hasenergy
not been
linked to inactivity?
uses
body’s
fat as an
source
a. Heart disease
b. Osteoporosis
4. Resistance
training helps
dystrophy
a.c. Muscular
develop flexibility
b.d. Obesity
regulate your diet
c. control body composition
5.d.According
to the
FITT
Principle, cardiorespiratory endurance training should be performed:
lower your
heart
rate
a. Three to five times per month
a week
5. Which b.
is aTwice
function
of fat mass?
a day
a.c. Twice
Build muscle
b.d. Five
Growtimes
bone per week
c. Burn oxygen
6.d.According
the FITT Principle, how many minutes a day should be in the Heart Health level:
Supplytoenergy
a. 45 minutes
b. 60 minutes
6. Body composition
refers to
a.c. 20
theminutes
combination of fat-free mass and fat mass
b.d. 30
theminutes
number of fat cells a person is born with
c. how tall a person is compared to his/her height and weight
7.d.The
age-adjusted
fora finding
maximum
heart
is 220
minus a person’s:
the
number of formula
push-ups
personyour
can do
compared
to rate
his/her
weight
a. Age
b. Weight
7. Doing more
than 12 bicep curls will help improve
a.c. Resting
flexibilityheart rate
run time
b.d. Mile
muscular
strength
c. cardiorespiratory endurance
d. muscular endurance
.
1.38
© 2008 Focused Fitness All rights reserved.
HEART HEALTH
PYRAMID
S t u d e n t A Student
s s e s s m eAssessment
nt Key - continued
Key
1. Heart rate monitors provide:
8. To improve muscular strength
a. Analysis of future heart problems
a. stretch your muscles every day
b. An exercise plan for improvement
b. work your muscles to near maximal force
c. Instant feedback of the intensity level
c. complete an exercise at least 20 times
d. Information regarding muscular strength
d. run five miles up and down hills
2. The heart health pyramid is used to:
9. Static stretching involves
a. Help a person work at the correct intensity level
a. helping another person by holding the body part in position during the muscle contraction
b. Help a person climb to the top level of the pyramid
b. moving parts of your body continuously while gradually increasing reach through a full range
c. Help a person increase muscular endurance
of motion
d. Help a person lose unwanted weight
c. stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period
3. The best way to increase cardiorespiratory endurance is to:
d. rapid bobbing, bouncing or jerky movements that use your body’s momentum to stretch
a. Work at the max level of the pyramid
b. Work at the heart health level of the pyramid
10. Dynamic stretching involves
c. Work at the base level of the pyramid
a. helping another person by holding the body part in position during the muscle contraction and d. Do 10 push-ups in between wind sprints
then helping with stretching after the contraction when the muscles are relaxed
b. moving parts of your body continuously while gradually increasing reach, speed of 4. Which of these conditions has not been linked to inactivity?
movement or both gently through a full range of motion
a. Heart disease
c. stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an b. Osteoporosis
extended period
c. Muscular dystrophy
d. rapid bobbing, bouncing or jerky movements that use your body’s momentum to stretch
d. Obesity
5. According to the FITT Principle, cardiorespiratory endurance training should be performed:
a. Three to five times per month
b. Twice a week
c. Twice a day
d. Five times per week
6. According to the FITT Principle, how many minutes a day should be in the Heart Health level:
a. 45 minutes
b. 60 minutes
c. 20 minutes
d. 30 minutes
FIVE FOR LIFE
HEART HEALTH PYRAMID
.
7. The age-adjusted formula for finding your maximum heart rate is 220 minus a person’s:
a. Age
b. Weight
c. Resting heart rate
d. Mile run time
© 2008 Focused Fitness All rights reserved.
© 2008 Focused Fitness All rights reserved.
1.39