Student Notes

1. Student Notes

2. The ability of the circulatory and respiratory systems to supply oxygen to the rest of the body during physical activity. • Helps your heart and lungs function more efficiently. • Can be improved by exercising slightly longer each time you engage in physical activity • Some exercises associated with it are running, jogging, and swimming. • Your heart and lungs can become weaker if you don’t exercise. Cardio Respiratory Endurance

3. It is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. • Helps your heart and lungs function more efficiently. Improves your metabolic rate; burns calories; resting metabolic rate is raised. Can improve insulin sensitivity which helps metabolism. • Some exercises are running the mile, pacer, soccer, briskly walking, and football. • Cardio improves the functioning of your immune system. Cardio Respiratory Endurance

4. The ability to bend and move the joints through a full range of motion. • Can decrease the likelihood of having accidents, prevents arthritis. • Can be improved by using the FITT formula and stretch often. • Exercises: static stretching- stretching the muscles until a pull is felt. Ballistic stretching- rapidly stretching with a bouncing movement. • V-sit and reach assesses our flexibility by measuring how far you can move forward. Flexibility

5. The ability of the muscles to continue to perform without fatigue. • It helps you to perform everyday tasks. Your body comp can be improved by increasing muscle tissue and decreasing fat tissue. • You can improve by using weights or weight machines with less resistance and more reps (lighter weights used repeatedly) • Exercises associated are weight training- barbell or dumbbell, weight machines, push ups, sit ups, and pull ups. • Before and after training sessions you should warm up and cool down. Muscular Endurance

6. The ability of the muscle to continue to perform without failure. • Needs regular training and continuous care. Can make you less tired during continuous workouts. Can give you better posture. • Can improve by weight training, repetitive lifting and less resistance. • Some exercises associated with it are free weight lifts, weight machine lifting, push ups, and sit ups. • You can use the SMART and FITT formula to develop a conditioning program for muscular endurance. Muscular Endurance

7. The percentage of fat tissue and lean tissue in the body. • Risk of developing cardiovascular diseases such as cancer, heart disease goes up with poor body comp. • Caloric intake must be less than expenditure in order to lose weight • Exercises include aerobics, biking, and swimming. • You can determine if you have too much body fat by pinching a fold of fat under your arm. Body Composition

8. The percentage of fat tissue and lean tissue in the body. • It deals with how much fat is in your body and can affect how long you live. • You can improve it by keeping track of and control of how much fat enters your body • Exercises to improve this component include lifting, running, and swimming. • Keeping a healthy weight and amount of body fat can help determine how long you will live. Body Composition

9. The maximum amount of force that a muscle can produce in a single effort. • It affects your health by getting rid of fat tissue and replacing it with muscle tissue • You improve by doing resistance exercises such as weight training. • Some exercises associated with it are benching, crunches, free weights, pull ups, and push ups • Foods that are high in protein can help you build muscle but eating fatty foods can make it difficult to gain muscle. Muscular Strength

10. The ability of the circulatory and respiratory systems to supply oxygen to the body during sustained physical activity • It helps your heart and lungs function more efficiently and improves your metabolic rate • You can improve it by doing activities that increase your heart rate. • Activities associated with it are: running, jogging, bicycling, swimming, jumping rope and dancing • It helps healthful aging because physical activities that promote cardio endurance activate antioxidants Cardio-Respiratory Endurance

11. The ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity • It helps your heart and lungs function more efficiently and improves your metabolic rate and your immune system • Can improve by participating in aerobic exercises: jumping, swimming, and running • Bicycling, basketball, football, xc, swimming, skiing, and soccer • Only about ½ of the young people in the US regularly participate in cardio activities • Running and jogging can burn a LOT of calories Cardio Respiratory Endurance

12. The maximum amount of force that a muscle can produce in a single effort • It can effect your health by maintaining correct posture, enjoying sports without tiring, and reducing risks of lower back pain and injury. • You can improve by doing 3 sets of 10-12 repetitions (weights) • Exercises associated with this are: bench press, sit ups, push ups, curls, and pull ups • Warm up for 3-5 minutes by jogging or walking (before lifting) Muscular Strength

13. The ability of muscles to continue to perform without fatigue • It helps you perform everyday tasks such as washing the dishes, walking, and walking the dog • You can improve by increasing muscle mass and decreasing body fat • Some exercises associated are weight lifting, sit ups, push ups, jumping rope, and shoulder dips • 3 types of endurance- continuous tension, repetitive and dynamic, and prolong intense contraction Muscular Endurance

14. It is the ability to bend and move the joints through a full range of motion • It decreases the likelihood of accidents and helps prevent pain • It continuously practice stretching for 15-30 minutes by stretching each muscle for 15-30 seconds • Any easy way to measure flexibility is the v-sit and reach. The longer you hold a stretch the more flexible you become • Exercises- • Across the body • Ankle flex • Calf stretch • Lateral stretch • Side launch • Sit and reach • Spine twist Flexibility

15. The maximum amount of force a muscle can produce in a single effort • It affects your health by helping to keep you in shape and helps with posture • You can improve it by weight training, exercising, and being active • Exercises associated are • Lifting • Running • Sit ups • Push ups • And jumping rope Muscular Strength

16. The percentage of fat tissue and lean tissue in the body • If you have too much fat tissue it could cause you to be overweight • You can improve your body composition by retaining a health diet and exercising regularly • Some exercises associated with it are • Jogging, swimming, dancing, cycling, aerobics, and walking Body Composition

17. Cardio is the ability of the circulatory and respiratory system to supply oxygen during sustained physical activity • Helps your heart and lungs function efficiently • Improves your metabolic rate • You can improve by running, exercising, and burning calories • Examples: • Running, soccer, basketball, swimming Cardio-Respiratory Endurance

18. Ability of the circulatory and respiratory systems to supply oxygen to the rest of the body during sustained physical activity • Makes heart and lungs function more efficiently and improves metabolic rate • Improve by running, jumping rope, roller blading • Exercises • Jogging, running, xc, extreme hopscotch, par-kor, cup stacking?? Cardio-Respiratory Endurance

19. The ability to bend and move joints through a full range of motion • It helps prevent injuries by allowing you to move more easily without pain. • It also helps prevent arthritis • You can improve it by regularly stretching • Static stretching is stretching the muscle at a point where a pull is felt for 15-30 seconds • Ballistic stretching is rapidly stretching the muscle with a bouncing movement • Some exercises associated with flexibility are: • Across the body • Ankle flex • Calf stretch • Lateral stretch • Side launch • Sit and reach • Spine twist Flexibility

20. Flexibility is the ability to bend and move the joints through a full range of motion • Helps your health by improving the quality of your life. You can bend and move more easily. Reduces the likelihood of having accidents and injuries • You can improve your flexibility by stretching 2-3 times per week • Exercises • V-sit and reach • Sit and reach • Across the body • Ankle flex Flexibility

21. The maximum amount of force a muscle can produce in a single effort • Helps to maintain good posture, lower back pain, chance for injuries are reduced • Increases muscle mass, decreases fat tissue • All students are tested on their muscular strength through national fitness tests • Increase repetitions, do harder exercises, more workout sessions per week, workout for longer periods of time • Exercises • Weight training • Free weights • Weight machines • Pull ups • Push ups • Curls • Curl ups Muscular Strength

22. To perform without muscular fatigue • Using repetitions at a mediocre weight • Affects health by giving you definition and more power • Increases strength and improves your body comp • Exercises • Curls, shuttle run, pull ups, push ups, curl ups • Improve by: • Repetitions • Easy weights Muscular Endurance

23. Is the percentage of fat tissue and lean tissue in the body • It effects your health because if you have to much adipose fat (accumulated) you have a higher risk of developing cardio vascular diseases • Your caloric expenditure has to be higher than the caloric intake • Exercises: running, swimming, crunches, pull ups, sit ups, lunges, bicep curls, tricep dips, rows, leg lifts, etc… • Healthy % of body fat for teenagers: Males : 11 to 17 Females: 16 to 24 Body Composition