Personal Fitness Mid-Term Review

Personal Fitness Mid-term Review

FITNESS CONCEPTS

-Cardiovascular disease (heart attacks, strokes) is the number one killer of men and women in America

-A combination of diet and exercise is the best method of losing fat.

• Muscular Strength – the ability of muscles to exert a force one time
• Muscular Endurance – the ability to use the muscles many times over without

getting tired

• Flexibility – the ability of your muscles and joints to move through their complete

range of motion

-There are 6 basic food groups

-As you get older your flexibility decreases

-Target Heart Rate – 220 minus your age and multiply by .6 and the same number by .8

-Maximum Heart Rate – 220 minus your age

-Static Stretching- slowly stretching muscle to its stretching point and holding the

position for fifteen seconds

-Carbohydrates, fats, and proteins are responsible for energy production

-F.I.T. – Frequency, Intensity, Time

-In the morning you should eat breakfast to get your metabolism started

-You should warm-up before an activity

Directions:

-Using the following fitness components, fill in the fitness components for each physical test item listed on the next sheet in the table:

• Muscular Strength is the maximum amount of force a muscle can produce in a single effort. Muscular Strength can be measured with the Push up Test
• Muscular Endurance is the ability of the muscle to continue to perform without fatigue. Muscular Endurance can be measured with the Sit-up Test
• Body Composition: is a high ratio of lean tissue to fat tissue in the body. Body Composition can be measured with the Electrical Impedance Device.
• Cardio respiratory Endurance:is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. Cardio respiratory Endurance can be measured with the Pacer Run Test or the One Mile Test.
• Flexibility: is the ability to bend and move the joints through the full range of motion. Flexibility can be measured with the Sit and Reach Test.

-Fill in your personal fitness gram results.

-Answer whether you are below or within the standards for each for healthy fitness component.

• What is your Maximum Heart Rate, (MHR)?
• Answer: 220-your age
• For cardiovascular fitness, why would you need to know your Target Heart Rate and how do you find your THR?
• Answer: So you will know if you are giving your heart proper a workout.
• Your target heart rate needs to be between the numbers (Maximum Heart Rate x 70%) and (Maximum Heart Rate x 90%)
• How do you check your pulse?
• Answer: Count the pulses in your wrist or neck for 6 sec. and multiply that by 10.
• What does it mean if it is higher then the target heart rate?
• Answer: You are working too hard, slow down.
• What does it mean if it is lower then the target heart rate?
• Answer: You are not giving your heart a workout, speed up.
• What is the difference between pulse and blood pressure?
• Answer: Your pulse is how many times your blood passes through your body in one minute.
  Your blood pressure is the force of the blood pushing against the walls of the arteries. Blood pressure is always given as these two numbers, the systolic and diastolic pressures. Both are important.
• What is a normal blood pressure reading?
• Answer: Usually they are written one above or before the other, such as 120/80 mmHg. The top number is the systolic and the bottom the diastolic. If your blood pressure is 120/80, you say that it is "120 over 80."
  Blood pressure changes during the day. It is lowest as you sleep and rises when you get up. It also can rise when you are excited, nervous, or active.
  Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still. Your level should be lower than 120/80. Blood pressure levels are high when they are 140/90 or higher. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater.

Examples on how to find your target heart rate…

-Example 1: If you are 15 years old…

• To get your Maximum Heart Rate you subtract 220-15 = 205 to then get your Target Heart Rate, you take your MHR x .7 and MHR x .9 So a 15 year old THR is between 143-184.
  Example 2: For an old person…

-If I wanted to find my THR, I would subtract 220-35 = 185, (because I am 35), then 185 x .7 = 129, (for 70%), and 185 x .9 = 166, (for 90%). So my THR is between 129-166

-What is your target heart rate? Show the steps on how you would find your target heart rate.

-**(Examples on how to find your THR will not be on the final exam sheet).*

BIGGER FASTER STRONGER:

-Adopted by our school to create a way to track and keep record of our progress, create a unified approach to all the athletic teams, to improve the overall athletic ability of each individual athlete.

-Core Lifts:

1. Bench Press
2. Towel Bench
3. Parallel Squats
4. Hex Bar
5. Power Cleans
6. Box Squats

-Auxiliary Lifts:

• The purpose is to be directed more towards sport specific lifts and provide a variety to each workout.
• Usually performed in 2-3 sets of 12-20 repetitions.
• Lower Body Lifts:
• lunges, calf raises, straight leg dead lift, glute and hams, BOSU squats, single leg lunge, etc.
• Upper Body Lifts:
• overhead press, upright rows, chest flies, back flies, bicep curls, tricep kickbacks, shoulder press, etc.

-Spotters Responsibilities:

• Coach
• Correct
• Encourage

-6 Absolutes of Bigger Faster Stronger:

1. Athletic/Jump Stance
2. Toes Align
3. Knees Align
4. Be Tall
5. Spread the Chest
6. Eyes on Target

How often do we max out?

How much has your max increased since the beginning of the year?

List some of your favorite “I HEART - HUMP DAY” workouts.