Download Fitness Unit - Livingston Public Schools

Health & PE Department, Heritage Middle School
Teacher: Ms. Mayk
Name_______________________________________ Date _________________ Period _________
Fitness Unit
Terminology & Concepts
Warm-Up
• A warm-up prepares your body for more vigorous exercise.
• Warm, relaxed muscles are less likely to be strained or injured.
Cool-Down
• A cool-down prevents dizziness and fainting after exercise. If you stop running suddenly, blood pools in your legs,
and the heart has less blood to pump to the brain.
• Helps blood return to the heart.
• May reduce muscle soreness.
Physical Fitness is made up of both health-related and skill-related fitness.
HEALTH-RELATED FITNESS COMPONENTS – relates to how well the systems of your body operate.
1. Cardio respiratory endurance – ability of the heart, lungs, and muscles to perform activity
over a sustained period. The Presidential Fitness Test for this component is the 1 Mile Run.
2. Muscular strength – ability of a muscle or muscle group to exert maximal force against a
resistance one time through a full range of motion. The Presidential Fitness Test for this
component is Pull-us or Flexed Arm Hang.
3. Muscular endurance – ability of a muscle or muscle group to exert a sub maximal force
repeatedly over time. The Presidential Fitness Test for this component is Curl-ups.
4. Body composition – the amount of lean mass compared to the amount of body fat, usually
expressed in terms of percent body fat.
5. Flexibility – ability to bend, stretch, and twist the body with ease through a full range of
motion. The Presidential Fitness Test for this component is the Sit and Reach Test.
SKILL-RELATED FITNESS COMPONENTS – factors which relate to you becoming an athlete.
1. Agility – ability to change direction of the body quickly and easily. The Presidential Fitness
Test for this component is the Shuttle Run.
2. Balance – ability to maintain control of the body while stationary or moving.
3. Coordination - ability to use the senses, such as sight and hearing, together with body
parts in performing motor tasks smoothly and accurately.
4. Power – ability to combine strength and speed in one movement.
5. Speed – ability to move your body quickly from one point to another.
6. Reaction Time – the time between a signal and the start of movement.
FITT Guidelines - a formula that gives individuals guidelines to follow to build a good
fitness program while safely applying the principles of training.
F: stands for frequency, how often a person exercises,
I: stands for intensity, how hard a person exercises,
T: stands for time, how long a person exercises.
T: stands for type, what kind of exercise is performed.
Definitions
Physical Activity — any bodily movement produced by skeletal muscles that results in energy
expenditure.
One repetition — Doing an activity or exercise once. We often just say, “Rep” for short.
One set — Several repetitions (reps) of the same activity or exercise.
A workout — One or more sets of reps. Each set may be of the same exercise or a combination
of different exercises.
Aerobic Fitness Health Benefits
• Strengthens the heart (lower resting and working heart rate, faster recovery)
• Decreases blood pressure
• Strengthens muscles and bones
• Increases energy (to play longer)
• Allows performance of more work with less effort (carry a backpack without tire)
• Reduces stress and tension (get along better with others)
• Enhances appearance and feeling of wellbeing; improves quality of life
• Improves ability to learn (get homework done faster)
• Promotes healthy body composition
• Increases self-confidence and self-esteem (greater social opportunities)
• Enhances sleep
• Weight control
Benefits of Good Flexibility
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Decreased muscle tension and increased relaxation (I can sleep better)
Greater ease of movement (I can move easier)
Improved coordination (I can perform better in sport or dance)
Increased range of motion (I can bend, stretch, and twist into many positions)
Reduced risk of injury (I can move safely)
Better body awareness and postural alignment (I have good posture)
Decreased muscle soreness (I am less sore after leisure activities)
Possible prevention of low back pain and other spinal problems (I can sit through
my day at school without my back feeling sore)
• Improved personal appearance and self-image (I feel good about myself)
• Facilitates the development and maintenance of motor skills (I can participate in a
variety of activities)
Heart Rate (HR) is the number of times your heart beats in one minute, in other words, the number
of times per minute that your heart contracts.
Resting Heart Rate (RHR) is the number of beats in one minute when you are at complete rest.
Your resting heart rate indicates your basic fitness level. The more well-conditioned your body, the
less effort and fewer beats per minute it takes your heart to pump blood to your body at rest.
Maximum Heart Rate (MHR) is the highest number of times your heart can contract in one minute.
Heart Rate Reserve (HRR) is the difference between your Maximum Heart Rate and your Resting
Heart Rate.
Target Heart Rate Zone (THRZ) is a heart rate range that guides your workout by keeping your
intensity level between an upper and lower heart rate limit. You gain the most benefits and lessen
the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart
rate (pulse) is 60 to 85 percent of your maximum heart rate.
Karvonen Formula - The mathematical formula that uses maximum heart rate minus resting heart
rate to determine target heart rate.