Bordentown Regional

High School

Physical Education

Personal Fitness Study Guide

Personal Fitness Study Guide

Personal Fitness – is defined as an overall measure of physical attributes including cardiovascular endurance, muscular strength, body composition and flexibility.

Physical Fitness – is a set of attributes a person has in regards to a person’s ability to perform physical activities that require aerobic and anaerobic fitness and is determined by a combination of regular activity and genetic inherited ability.

Cardiovascular Fitness – is the capacity of the heart & lungs to supply oxygen-rich blood to the working muscles.

HEALTH RELATED COMPONENTS OF FITNESS

FLEXIBILITY

• The range of motion possible at various joints

• Stretches should be held for 30 seconds in order to work properly

CARDIOVASCULAR FITNESS

• Deals with the ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscle during exercise

• The best type of exercise for improving cardiovascular fitness is aerobic exercise for at least 15-30 minutes to get the important benefits

• Aerobic exercises are those activities which force the body to use a large amount of oxygen for a sustained period of time

• Examples of aerobic activities are jogging, swimming, jump roping, aerobic dance, and cycling

MUSCULAR STRENGTH AND ENDURANCE

• Muscular strength is the ability of muscles to exert a force one time

• Muscular endurance is the ability to use muscles for long periods of time

BODY COMPOSITION

• Is the ratio of fat to muscle, bone, and other tissues that compose ones body.

SKILL RELATED FITNESS

Agility is the ability to change the position and to control the movement of

your whole body

Balance is the ability to keep an upright posture while either standing still

or moving

Coordination is the integration of eye, hand, and foot movements

Power is the ability to do strength performances at a rapid pace

Reaction Time is the amount of time it takes to get moving once a person

senses the signal to move

Speed is the ability to cover a distance in a short time

WEIGHT TRAINING

TERMINOLOGY

• Reps doing any one exercise one time

• Set a group of repetitions

STRATEGY

• A competent spotter is a safety factor that must be considered any time one works with free weights

• Weight lifters should take off one day between lifting muscle groups

• A weight-training program should be used three to four times a week

• When using the Universal machine, it should take twice as long to lower a weight than it does to raise it

BEGINNING TRAINING

• Beginners using free weights should start one set with a light weight for warm-up then one set with a heavy weight.

• When one is trying to find out how much weight to lift, select a light weight and lift it ten to fifteen times for a warm-up.

INCREASING STRENGTH

• An exerciser should be able to do a minimum of ten reps with that weight before increasing the amount of the weight being lifted.

• When the lifter is ready to increase the amount of weights they are lifting, they should increase it by 5% of present weight lifted.

TRAINING EFFECT

• To develop muscle bulk, as well as strength, one should increase the weight and decrease the repetitions.

• To gain weight through weight training, one should do high resistance and low repetitions exercises.

• To develop cardiovascular fitness through weight training, one should cut out rest periods.

• To develop muscular endurance, rather than strength, one should decrease the weight and increase the repetitions.

• To maintain strength an exerciser must train once a week.

BREATHING

• When lifting weights, one should take a deep breath before lifting and exhale as he/she lifts.

• A person should never hold his/her breath while lifting.

MAJOR MUSCLES USED IN WORKOUTS

• Abdominals stomach muscle

• Biceps muscle located on the top of upper arm

• Deltoid muscle located on top of shoulder

• Gastrocnemius calf muscle

• Gluteus Maximus buttocks

• Hamstrings muscle located on back of thigh

• Pectoralis Major chest

• Quadriceps upper front thigh muscle

• Triceps muscle located on back of upper arm