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PE Notes

PE Notes. Components of Fitness. Cardio-Respiratory Endurance: ability of the heart and lungs to work for a long period of time (at least 20 minutes straight) Examples: running, bicycling, swimming, elliptical machine, most fitness classes. Components of Fitness.

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PE Notes

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  1. PE Notes

  2. Components of Fitness • Cardio-Respiratory Endurance: ability of the heart and lungs to work for a long period of time (at least 20 minutes straight) • Examples: running, bicycling, swimming, elliptical machine, most fitness classes

  3. Components of Fitness • Muscular Strength: amount of force a muscle can exert • Examples: maxing out, bench press, leg press, dead lift • Muscular Endurance: how long a muscle can work • Examples: maximum reps (little to no weight) squats, lunges, sit-ups, push-ups, chin-ups

  4. Components of Fitness • Flexibility: how much a joint can move in its ROM • Examples: pilates, yoga, any stretching activity • Body Composition: ratio of lean tissue to fat • Ways to test: BMI, Underwater weighing, skin calipers

  5. FITT Principle • Should be applied in any workout regime • F: frequency- how often, days of week • I: intensity- how hard, level of work • T: type- what kind of activity is it • T: time- how long, minutes/hours

  6. Principles of exercise • Overload- working a muscle group harder than normal to improve performance • Set- # of reps followed by rest • Repetitions- # of times an exercise is done • Skill related fitness- performing fitness activities to improve athletic performance • Working heart rate- average heart beats per minute during physical activity • Resting heart rate- # of heart beats per minute at rest • Overtraining- training too much, too intense, too quick

  7. Benefits of PA • Physical: lower heart rate, more energy, lower blood pressure, weight loss, better sleep • Mental: better mood, stress relief, more alert, able to focus • Social: workout buddy, new friends, more confidence

  8. Apps Search weight training on your smart phone • Multi Year Weight Training • JEFIT Workout • Weight Training Genie (manual mode) • Strong Lifts • Alpha Trainer • PerfitPersonal Training • Metric Me- workout, fit, exertrainer • Pumpinlog- workout log

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