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Fitness Notes
Fitness Notes
Five Principles of Fitness:
1. Cardio Respiratory Endurance – the ability
of your ________
heart to transport oxygen to
muscles
working __________.
•Heart
•Oxygen
•Muscles
Fitness Notes
Five Principles of Fitness:
joints to
2. Flexibility – the ability of your _______
range ___
of
move through it’s entire _______
motion .
_______
Fitness Notes
Five Principles of Fitness:
force
3. Muscular Strength – the amount of _______
muscle can exert. (How much a muscle
a ________
can do).
4. Muscular Endurance – the ability of a
muscle to ______
work for a long period of time.
_______
(How long a muscle can work)
Muscular Strength
Muscular Endurance
Fitness Notes
Five Principles of Fitness:
body ____
fat
5. Body Composition – a ratio of _____
lean ________
muscle .
and _____
Fitness Notes
Principles of Training/Exercise:
Frequency
Intensity Time
6. F.I.T. = ___________/_________/_______
7. Frequency is how ______
often you engage in
exercise or ________
activity .
regular _________
8. Intensity is how _________
difficult your exercise is.
9. Time is how _______
long your exercise session
is.
10.The ability to quickly change the position of
the body and to control the body’s
agility
movements is _______
Fitness Notes
Principles of Training/Exercise:
11.The number of times your heart beats per
rate .
minute is called your ______
heart ______
12.The maximum number of times your heart
can beat
per minute is called your
•220 - _____
= _____
(age)
MHR
maximum
heart _______
rate .
_________
______
13.The
heart rate to exercise in
•MHR
X .65 recommended
= _____
•
(lower range)
is called
your ______
target _______
heart _____
rate
•MHR X .85 = _____
(high range)
Fitness Notes
Principles of Training/Exercise:
14.Long sustained exercise that elevates your
heart rate and lasts longer that 1 ½ minutes is
_________
aerobic exercise. Literally – with oxygen
15.Short bursts of exercise that lasts no longer
than 1 ½ minutes is _________
anaerobic exercise.
Literally – without oxygen
Fitness Notes
Principles of Weight Training:
1. Overload – to improve your physical fitness
you must increase
________ the amount of F.I.T.
activity or exercise you normally do.
2. Progression is __________
gradually ___________
increasing
the amount of exercise over time.
3. Specificity – to build specific parts of
physical fitness you must do _________
specific
___________.
exercises
Fitness Notes
Principles of Weight Training:
4. Repetition - ________________________
one movement of exercise
5. Set - _____________________
a group of repetitions
2 Sets
6. Power is the ability to 5exert force ________
quickly
Repetitions
7. Free weight exercises require the use of
multiple ________
balance the
muscle groups to ________
weights
8. Weight machines assure you use proper
__________
technique and help create good weight
training ________
habits .
Fitness Notes
Proper Technique:
9. Delayed Onset Muscle Soreness (DOMS)
a. ________________________
Soreness due to exercise
b. ________________________
24 to 72 hours later
10.Range of Motion is the ________
entire movement
a ________
joint can make.
Fitness Notes
Proper Technique:
11.Muscular Contraction - the attempt of a
muscle to shorten
12.A ______________
Concentric contraction is a
contraction of a muscle in which the muscle
shortens as it contracts.
___________
13.An ____________
Eccentric
contraction is a
contraction of a muscle in which the muscle
___________
lengthens as it contracts.
Fitness Notes
Concentric Contraction
Eccentric Contraction