Pe 3-4 Goal 1 Fitness Post Assessment Study Guide
PE 3-4 Goal 1 Semester Study GuideWhat exactly is physical fitness?Physical fitness is not the same thing for everyone; it is characterized as the ability to carry out daily tasks without becoming fatigued and with enough energy left to enjoy regular leisure-time activities and to handle unexpected emergencies requiring physical exertion.Why do we test physical fitness?Physical fitness testing allows you to determine your fitness levels and monitor your progress or regression. Physical fitness is measured by a number of different tests, divided into two categories.Skill-Related Fitnessand Health-Related FitnessCoordinationCardiovascular EnduranceAgilityMuscular StrengthReaction TimeMuscular EnduranceBalanceFlexibility SpeedBody CompositionPowerThe skill related parts of fitness help your performance of and in games and activities. The health related parts of fitness improve your health and ability to carry out daily tasks, for this reason they are considered to be the more beneficial part of fitness.I do not like to exercise! Why Bother?Low levels of fitness or exercise have been shown to increase the risk for many diseases and shorten life expectancy. Why do you need to worry about that? Many recent studies have shown that youth your age already have strong signs of heart disease and some are expected to have a shorter life expectancy than their parents. Unless trends change, almost 40% of kids alive today will die of heart disease as adults! According to the National Center for Health Statistics, the number of overweight teens has doubled in the past decade. 60% of the American population is considered sedentary (non-active). Over half the American population suffers from lower back pain, attributed to lack of flexibility and or being overweight.Exercise has many benefits: Improves self-image, improves strength and flexibility, lowers blood pressure and resting heart rate, improves concentration and thinking skills, reduces stress, reduces body fat, and provides you with more energy.Remember to always warm-up and cool-down! Why? A warm-up should be active and consist of some stretching i.e. (jogging, butt kickers, cherry pickers). The activity should increase the heart rate and blood circulation to prevent muscle strain and sudden impact on the heart and should last about 5-10 minutes. A cool-down is most important after vigorous exercise and should consist of more static stretching. Aerobic vs. Anaerobic ExerciseAerobic activities can be performed for long periods of time, moderately hard and include walking, jogging, bicycling, swimming, skating, jump roping, and dance.Anaerobic activities are performed for short periods of time at a fairly hard rate and include sprinting, football, baseball, softball, tennis, power lifting and most team/game sports.All activities require the body to first begin using the anaerobic system. When you begin exercising you get short of breath and your heart rate increases, this is anaerobic. If you continue at moderate levels, your breathing will level off and your heart rate will stabilize as the body switches to the aerobic system. Sports such as basketball or soccer, which involve continuous play, require the use of both systems. F.I.T.T. PrincipleFrequency = How often you exercise Time (duration) = How long you exercisedIntensity = How hard you exercise Type = The activity must be one that will improve the desired area of fitness 3 Training PrinciplesOverload – doing more than what your body normally does, an increase demand on your body forces the body to adapt and improve fitnessProgression – means the amount and intensity your exercise should be increased gradually, after the body has adapted to overload, when your body adapts again you must gradually overload to improve fitness, can be altered by hereditySpecificity – means that the specific type of exercise you do determines the specific benefit you receive, to improve muscular strength you must do resistance activities, you must balance your exercise to achieve maximum benefits of fitness5 Health Related Fitness ComponentsCardiovascular Endurance - The ability of the heart and lungs to take in oxygen and supply oxygen to a working muscle.Test – Timed mile run, 20 meter pacer run F.I.T.T. Principle – to improve or maintain you must perform aerobic activities at least 3 times per week for 20 to 30 minutes continuously. How hard is determined by your heart rate. You should always exercise within your target zone. One way to monitor this intensity is to wear a heart rate monitor. This device measures your intensity level, determines if you are working at a level that will improve fitness, and helps you understand what activities help you reach your cardiovascular training zone. The training zone for students your age should be around 140 - 180 beats per minute. Which is 60-80% of what your maximum heart rate should be at which is 220 minus your age = max heart rate in beats per minute.Activities – power walk, jog, jump rope, walk-jog-sprint, line dancing, step aerobics, swimming, bicycling Muscular Strength - Maximum force a muscle group can exert.Test –Push-ups – student performs as many pushups as possible to a given cadence without stopping or pausing. Arms must bend to 90 degrees. Curl-ups are also considered a test of muscular strengthF.I.T.T. Principle – Resistance training using weights or own body must be performed 2-3 days per week. The resistance or weight should be high and the number of repetitions low. You should repeat exercise 1 possibly 2 times.-285755905500Muscular Endurance - Length of time a muscle group can continue to exert force. You will be less injury prone, able to do more strenuous work for longer periods of time and less susceptible to muscular fatigue.Test – Curl-ups – student performs as many curl-ups as possible to a given cadence, without lifting feet off floor and arms crossed on chest. Push-ups are also considered a test of muscular endurance. F.I.T.T. Principle – Resistance activities should be done 2-3 days per week, a lower weight or resistance should be used and more repetitions, repeat each set of exercises 3 times. -285755715000Flexibility -The ability to move a joint through a full range of motion. Test – Shoulder stretch, sit and reachF.I.T.T. Principle – All stretching should be done at least 3 times per week and should be both dynamic and static.Dynamic Stretching - Walking toe touches, high knees, and butt kickers help prevent possible muscle injury.Static Stretching - Standing quad stretch, butterflies, standing toe touches-285757620000Body Composition - The ratio of lean body tissue (mass) to fat tissue (mass).Test – Skin-fold, electrical impedance machineF.I.T.T. Principle – To reduce body fat you should exercise 3-5 days per week at the low end of your target heart rate zone 40 – 60 % of your max heart rate. Activity should be 30 – 60 minutes.Activities – All the activities you would do for cardiovascular endurance will also help you reduce body fat. Strength and endurance activities will improve muscle tone but not reduce body fat, you must do aerobic activities the key is continuous exercise.Measuring Exercise - You measure exercise by the intensity of the workout. You can measure intensity by using a heart rate monitor, counting the sets and reps or by using a rate of perceived exertion chart.Heart Rate Monitor – a watch and a monitor that measures your heart rate in beats per minute during activitySets and Reps – the amount of times you perform an exercise and the grouping of these sessionsRate of perceived Exertion – a numerical scale (6-19) that allows you to self-assess the difficulty of an exercise session. ................
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