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Study Guide for Personal Fitness- 6th grade

Terms:

- Physical Fitness: The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

- Aerobic Exercise: Exercise with oxygen (jogging, riding bikes, swimming, power waking, aerobics)

- Anaerobic Exercise: Exercise in which the body’s demand for oxygen is greater than the supply (sprinting, weight lifting)

- Aerobic Endurance: The ability to perform nonstop physical activity using large muscle groups, while maintaining a heart rate within 60-80% of maximal heart rate for at least 20 minutes.

- Aerobic Capacity: Tells you your ability to do vigorous activity such as running, cycling, swimming, and running stairs. It is a measure of how efficiently your body takes the oxygen out of the air you breathe and delivers it through your blood vessels to all your body parts. If you have excess weight, your body must work much harder to deliver the oxygen.

- Calorie: A unit that measures energy in food substances and energy your body burns (you burn more calories when you are being physically active).

- Body Composition: The percent of fat, lean muscle, water, bone and connective tissue in the body (muscle weighs more that fat). Best exercise for improving body composition is weight/strength training.

- Fitness: The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure pursuits.

- Flexibility: The ability to move and bend joints through a full range of motion.

- Static Stretching: A slow, sustained stretching exercise held for 15-20 seconds. Best to use this type of stretching at the end of a work out/practice/training session.

- Dynamic Stretching: Slowly moving muscles through a range of motion to warm up the muscles and work on improving flexibility. Best to use this type of stretching during the warm of a work out/practice/training session.

- Heart Rate: The number of times the heart beats per minute.

- Maximum Heart Rate: The highest number of times the heart can beat per minute (220-age=MHR).

- Resting Heart Rate: A measure of heart rate taken following inactivity (most accurate is when taken upon waking up in the morning before sitting up).

- Recovery Heart Rate: Heart rate taken after several minutes after the conclusion of exercising.

- Target Heart Rate: The recommended number of times the heart should beat each minute during aerobic endurance exercise (60-80% of your Maximum Heart Rate).

- Muscular Endurance: The ability of the muscles to keep working over a period of time without causing fatigue.

- Muscular Strength: The ability to exert force against resistance.

- Interval Training: Exercise sessions which alternate between periods of high intensity and low intensity.

- Overload: A muscle or muscle system is worked slightly harder than normal to improve physical fitness; done by adding more weight, going faster or harder, or repeating a movement many times.

- Specificity Principle: Physical improvement will occur only in the areas exercised. Think of the work specific, you would be working on a specific body part, or muscle group.

- Progression: A training principle when you periodically increase the amount of exercise you are doing. For example, if you are improving your cardiovascular fitness, you could go from jogging for 10 min. to jogging for 15, or go from jogging one mile to jogging one and ¼ mile.

- Benefits of Physical Fitness:

o Improve, maintain or gain cardiovascular endurance, circulation, respiration, stress management and muscular strength and/or endurance.

F.I.T.T Principle:

Frequency (how often)

Intensity (how hard)

Time (how long/duration)

Type (individual/team, aerobic, anaerobic) of exercise

Five Health-related Components:

o Cardio-Respiratory Endurance: is the body’s ability to use oxygen. Aerobic endurance allows people to last longer when participating in activities such as running, walking, climbing stairs, riding a bike or swimming. People need aerobic endurance to achieve cardiovascular fitness- the ability to pump blood through the heart and blood vessels, thereby feeding the working muscles more fuel (oxygen) for work.

▪ Aerobic exercises include: brisk walking, jogging, bicycling, swimming, aerobic dance, racquet sports, rowing.

o Muscular Strength: is the ability to exert a force against some type of resistance. Lifting a weight, picking up books from a desk and standing from a chair are all examples of muscular strength. Strengthening the muscles allows people to lift a heavier weight, pick up more books from a desk or stand up from a chair with greater ease.

o Muscular Endurance: is the ability to repeat muscle exertions. Sit-ups, push- ups, moving many boxes of books and squatting repeatedly are examples of muscular endurance activities. As muscular endurance increases, the ability to repeat muscle exertions also increases.

o Flexibility: is the ability to move through a full range of motion allowed by a joint. Flexibility depends on many factors, including age, gender, and body fat/muscle mass ratio and exercises done to enhance flexibility. The more a joint is used, the more flexible it will become. Increasing flexibility is more effectively achieved through stretching.

▪ Maintaining flexibility will allow an individual to prevent injury, promote circulation, and preserve a full range of motion of the muscle and/or joint.

▪ Proper technique for stretching: stretch slowly, smoothly, never bounce, and hold the stretch for 10-30 seconds. You stretch/hold the positions until you feel a mild discomfort.

o Body Composition: The percent of fat, lean muscle, water, bone and connective tissue in the body (muscle weighs more that fat). Best exercise for improving body composition is weight/strength training.

▪ The number of pounds one weighs is not as important as body fat percentage. The recommended body fat percentage range for women is 19-26% fat; for men its 15-19% fat.

▪ Body fat percentage can be altered through a sound exercise program and healthful eating

Five Skill-Related Components:

o Speed: how fast you can get from point A to point B

o Coordination: the ability to use different parts of the body together smoothly and efficiently

o Reaction time: is the amount of time it takes to respond to a stimulus. An example of reaction time is when the whistle blows to start, how quickly you begin running.

o Agility: is the ability to move quickly and easily (gracefully); nimbleness; moving forward and backward or side to side with ease.

o Balance: an even distribution of weight enabling someone to remain upright and steady.

Fitness Gram Tests:

- PACER/One Mile Run- measure aerobic capacity, cardiovascular fitness

- 90 degree push-ups- measures upper body muscular strength

- Curl Up Test- measures abdominal strength and endurance

- Sit and Reach Test- measures flexibility in the lower back and hamstrings

- Body Mass Index- provides an indication of the appropriateness of weight relative to height.

The following are important when starting and completing a Workout Program:

Maintaining flexibility will allow an individual to prevent injury, promote circulation, and preserve a full range of motion of the muscle and/or joint.

Proper technique for stretching: stretch slowly, smoothly, never bounce, and hold the stretch for 10-30 seconds. You stretch/hold the positions until you feel a mild discomfort.

First step to beginning a workout/training program is to SET A GOAL.

First component to a work out is the warm-up consisting of two stages: stretching large muscles/muscle groups and performing the activity slowly.

An adequate cool down is when your heart rate is within 20-30 beats of your regular heart rate.

By developing proper exercise habits now you will live longer because your body will be able to defend itself better against disease.

For weight balance, calories consumed must equal calories burned.

Children and teens need more calories than adults because they are still growing.

Keeping an exercise journal will help you see how far you have come and where you need to go with your workout program.

The purpose of building muscular strength and endurance is to replace FAT with MUSCLE and to shape and tone the body.

Target Heart Rate: find your target heart rate by subtracting your age from 220 and then multiply that number by 60-80%.

EXAMPLE: 220 - 11= 209

209 X .60= 125.4 beats per min.

209 X .80=167.2 beats per min.

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