Download Fitness Study Guide - Merrillville Community School

Physical Education
Final Exam Study Guide
totally fit – able to handle physical, mental, emotional, and social day-to-day challenges
without feeling exhausted
physically fit – a state of being in which the body is able to handle the demands placed
on it
Fitness Benefits
- increases energy
- lowers blood pressure
- improves muscle tone
- increases self-esteem
- sharpens alertness
- reduces stress
- improves mood
- provides opportunities to meet new people
- provides opportunities to share common goals
* everyone can develop physical fitness…not all at the same level
* fitness potential level: the highest possible level of fitness a person can develop
* keep your goals challenging, but realistic
2 Types of Exercise
aerobic – nonstop, repetitive, vigorous exercise that increases breathing and heartbeat
rates (ex. swimming, running, cross-country skiing)
anaerobic – great bursts of energy in which the muscles work hard to produce energy
(ex. gymnastics, push-ups, sprinting)
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Health Related Components of Fitness
 muscular strength – the most weight you can lift or the most force you can exert
at one time
 muscular endurance – ability of your muscles to exert a force over time without
becoming overly tired
 flexibility – ability to move within the range of motion for each joint
 cardiovascular endurance – how effectively your heart and lungs work during
exercise and how quickly they return to normal after
exercise
 body composition – the proportion of body fat in comparison with lean body
tissue, such as muscle and bone
- too high a percentage of body fat = obesity
- measured by finding Body Mass Index (BMI)
- government standards has defined overweight statistics for
various ages
*1st step in reaching your physical fitness potential is to determine just how physically fit
you are.
- personal fitness traits: healthy diet, get enough rest and relaxation, exercise daily
- consider your limits…fitness potential level ( affected by heredity, long-lasting
illnesses and conditions)
- check with your doctor
- set goals and decide how to achieve them
7 Points in Planning Successful Fitness Programs
1. Choose an activity that you enjoy.
2. Identify the best time of day to exercise.
3. Set realistic goals.
4. Don’t exercise too much at one time.
5. Reward yourself.
6. Don’t exercise just for now—make fitness a part of the future.
7. Make friends with others who exercise.
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Choosing the Right Exercise
Aerobic (vigorous exercise that gives your heart and lungs a workout)
Anaerobic (intense, short bursts of activity)
improve cardiovascular endurance, flexibility, and body comp.  aerobic
improve muscular strength  anaerobic
improve muscular endurance  aerobic and anaerobic
Exercise Sessions
1. Warm-up (a period of mild exercise that gets your body ready for vigorous exercise)
 begins every workout
 5-10 minutes
 temperature rises
 heartbeat rate increases
 muscles become more elastic because of increased blood flow
 warm-up should resemble your planned activity
 stretch warm muscles…don’t bounce, overstretch, hold for at least
 10-15 sec.
2. Workout
 work to reach your specific fitness goals
 full day for muscles to recover from strength building exercises
 must work out often enough, hard enough and long enough to improve
frequency – the number of times you exercise each week
 start with 3 days…increase to at least 5 days
intensity – amount of energy you use when you exercise (how hard you work)
 usually measured by pulse rate (target heart rate) * see formula at end of sheet*
 increase intensity by increasing speed
time – amount of time you spend exercising during each session
3 Principles of Training
overload – working the body harder than it normally is worked
progression – gradual increases in exercise overload
specificity – doing exercise specifically suited to the fitness components you want to
improve
3. Cool-down (a period of gentle exercise that gets your body ready to stop exercising)
 if you stop exercising suddenly, your muscles tighten and blood flow slows
down…blood can collect in your muscles and you may not get enough blood
flow to your brain and heart→can make you feel ill
 when blood collects in muscles, so does waste made by your body cells during
exercise which can lead to muscle pain
 the best way to cool down is to continue the motions of the workout stage at a
slower and slower pace
 5-10 minutes
Exercise Safety
 Choose a safe place.
 Choose a safe time.
 Choose proper, loose-fitting clothing.
 Light-colored clothing and reflective coverings at dusk or at night
 When exercising in cold weather, wear one layer less of clothing than you would
otherwise wear.
 Wear proper fitting and suitable shoes and equipment for the activity
 Drink plenty of fluid
 Land of heels rather than balls of feet
 Pay attention to signals from your body
 Warm up and cool down
 Never exercise when injured
Checking Your Progress
 review goals
 retest areas you want to improve
 probably won’t see any significant progress for 4-6 wks. or more
 you may weigh more because muscle weighs more than fat
 measure your resting heartbeat
 avg. 72-84 b.p.m.
 below 72 usually indicates a healthy level of physical fitness
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individual sports – sports that you can do on your own or with a friend
 ex. running, swimming, hiking, skating and biking
 advantages: more flexible, do them on your own time, do them for as long as you
wish
 disadvantage: have to be self-motivated
team sports – organized physical activities involving skill, in which a group of people
play together on the same side
 ex. volleyball, softball, softball, soccer, football, hockey, baseball and basketball
 advantages: regular exercise program, opportunity to make new friends, get to
know people better, practice communication skills, learn cooperation and
compromise
The most important fitness goal you can have is lifelong fitness.
lifetime sports – exercise activities that can be continued throughout life
 ex. canoeing, hiking, dancing, cross-country skiing, bowling, golf, etc.
Target Heart Rate Zone Formula
Step 1:
220
-age
HRMAX
Step 2:
HRMAX
x .60
low end of zone
Step 3:
HRMAX
x .85
high end of zone
Cybex Machines and the Muscles They Work
 Chest Press – triceps, deltoids, pectoralis
 Fly – pectoralis
 Shoulder Press – triceps, deltoids
 Lateral Raise – deltoids
 Lat. Pulldown – rhomboids, biceps, latissimus dorsi
 Low Pull – dorsi, erector spinae, latissimus
 Leg Press – hamstrings, gluteal group and quadriceps
 Tricep Press – triceps, latissimus dorsi
 Arm Curl – biceps
 Leg Extension – quadriceps
 Leg Curl – hamstrings
 Abdominal – rectus/abdominis
 Back Extension – erector spinas
 Standing Calf Raise – soleus, plantaris, gastrocnemius
 Pullover – latissimus dorsi, abdominals
 Tricep Extension – triceps
 Rowing – rhomboids, latissimus dorsi, trapezius
 Incline Press – triceps, pectoralis group
 Seated Leg Curl – hamstrings
 Leg Extension – quadriceps