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Physical Fitness Study Guide

Physical Fitness Study Guide. F.I.T.T Principle (as it relates to cardiorepiratory fitness). Frequency Intensity Time Type. Frequency . How often you exercise. 2 days per week is not enough to increase cardio respiratory fitness level. 4 days per week is minimum. Intensity.

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Physical Fitness Study Guide

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  1. Physical Fitness Study Guide

  2. F.I.T.T Principle(as it relates to cardiorepiratory fitness) • Frequency • Intensity • Time • Type

  3. Frequency • How often you exercise. • 2 days per week is not enough to increase cardio respiratory fitness level. • 4 days per week is minimum.

  4. Intensity • How hard a person performs physical activity. • For cardiorespiratory fitness you must work within your TARGET HEART RATE ZONE. • You can measure your intensity by using a Polar Heart Monitor or by taking your pulse during or immediately after exercise.

  5. Time • Refers to the duration (length of time) you exercise. • To build cardio-respiratory fitness you need to be active continuously for a minimum of 20 minutes.

  6. Type • Refers to what exercises you engage in. • They must be aerobic in nature (i.e. running, swimming, cycling). • Stretching or weightlifting would not be aerobic exercise.

  7. F.I.T.T Principle(as it relates to RESISTANCE TRAINING)

  8. Frequency • Two to three days per week per muscle group gives the best results. • Examples might be: • Whole body (M-W-F), • Split Routine (M-T-Th-F)

  9. Intensity • Intensity is relative to the amount of weight a person can lift. • For muscular strength one should use 90% - 75% of their maximum. • For muscular endurance one should use 65% - 50% of their maximum.

  10. Time • To increase muscle strength the muscle must work to failure. • The muscle should work at least 60 to 120 seconds. • For muscle strength lift 2-4 sets of 5 - 8 reps. • For muscle endurance lift 1-3 sets of 12-15 reps.

  11. Type • Any exercise that has resistance. • Free weight (Squats) • Weight machines (Leg Press) • Body weight (Pull-ups) • Stretch cords • Medicine balls

  12. Five Components ofHealth Related Physical Fitness • Muscular strength • Muscular endurance • Flexibility • Cardiorespiratory Endurance • Body Composition

  13. 1. Muscular Strength • The amount of force a muscle can produce.

  14. 2. Muscular Endurance • The ability to contract the muscles many times without tiring or to hold one contraction for a long time.

  15. 3. Flexibility • The ability to move the joints through a full range of motion.

  16. 4. Cardiorespiratory Endurance • The ability to sustain vigorous activity that requires oxygen intake for extended periods of time.

  17. 5. Body Composition • The percentage of lean to fat tissue in the body.

  18. Four Types of Exercise • Isotonic • Isometric • Aerobics • Anaerobics

  19. 1. Isotonic • Dynamic exercises in which the muscles contract and body parts move. • Weight lifting, jumping jacks, push ups, all plyometrics.

  20. 2. Isometric • Static exercises in which muscles contract but body parts don’t move. • Flexed arm hand, wall sit

  21. 4. Aerobic Activities • Continual muscle contraction in which oxygen is needed for energy. • Jogging, cycling, swimming

  22. 5. Anaerobic Activities • Muscle contraction done in short, fast bursts in which the heart cannot supply oxygen as fast as muscles use it. • Sprints

  23. Benefits of Exercise • Regular moderate activity within your target heart rate range will maintain sufficient health fitness. • Moderate activity most days of the week will reduce the risk of diseases linked to inactive lifestyle. • Obesity, diabetes, heart disease • Vigorous exercise will increase fitness.

  24. Benefits of Exercise • Exercising within the target heart rate range increases the strength of the heart. The stronger the heart the lower the resting heart rate. • Exercising increases the pulse rate which means more oxygen is being delivered to active tissues. • Exercising burns calories. The more one exercises the more calories are used, the easier to maintain body weight.

  25. Training Vocabulary • Resting Heart Rate: • The number of heart beats during a period of inactivity. • Best taken first thing in the morning. • Target Heart Rate Range: • Range of heartbeats per minute that maintains or builds fitness.

  26. Training Vocabulary • Circuit Training: • Combines free weights and resistance machines to work different muscle groups at each station. • It is a varied program of conditioning or strength exercises. • VO2 Max: • The ability of the heart to move oxygen to your cells. It is the best indicator of cardio respiratory fitness. VO2 MAX TEST

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