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Fitness Notes. Five Principles of Fitness: 1.Cardio Respiratory Endurance – the ability of your ________ to transport oxygen to working __________. heart.

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Presentation on theme: "Fitness Notes. Five Principles of Fitness: 1.Cardio Respiratory Endurance – the ability of your ________ to transport oxygen to working __________. heart."— Presentation transcript:

1 Fitness Notes

2 Five Principles of Fitness: 1.Cardio Respiratory Endurance – the ability of your ________ to transport oxygen to working __________. heart muscles HeartOxygenMuscles

3 Fitness Notes Five Principles of Fitness: 2.Flexibility – the ability of your _______ to move through its entire _______ ___ _______. joints range motion of

4 Fitness Notes Five Principles of Fitness: 3.Muscular Strength – the amount of _______ a ________ can exert. (How much a muscle can do). force muscle 4.Muscular Endurance – the ability of a _______ to ______ for a long period of time. (How long a muscle can work) musclework Muscular StrengthMuscular Endurance

5 Fitness Notes Five Principles of Fitness: 5.Body Composition – a ratio of _____ ____ and _____ ________. bodyfat leanmuscle

6 Fitness Notes Principles of Training/Exercise: 6.F.I.T. = ___________/_________/_______ FrequencyIntensityTime 7.Frequency is how ______ you engage in regular _________ or ________. often exerciseactivity 8.Intensity is how _________ your exercise is. difficult 9.Time is how _______ your exercise session is. long 10.The ability to quickly change the position of the body and to control the bodys movements is _______ agility

7 Fitness Notes Principles of Training/Exercise: 11.The number of times your heart beats per minute is called your ______ ______. heart rate 12.The maximum number of times your heart can beat per minute is called your _________ ______ _______. maximumheartrate 13.The recommended heart rate to exercise in is called your ______ _______ _____ targetheartrate _____ = _____ (age) MHR MHR X.65 = _____ (lower range) MHR X.85 = _____ (high range)

8 Fitness Notes Principles of Training/Exercise: 14.Long sustained exercise that elevates your heart rate and lasts longer that 1 ½ minutes is _________ exercise. Literally – with oxygen aerobic 15.Short bursts of exercise that lasts no longer than 1 ½ minutes is _________ exercise. Literally – without oxygen anaerobic

9 Fitness Notes Principles of Weight Training: 1.Overload – to improve your physical fitness you must ________ the amount of F.I.T. activity or exercise you normally do. increase 2.Progression is __________ ___________ the amount of exercise over time. graduallyincreasing 3.Specificity – to build specific parts of physical fitness you must do _________ ___________. specific exercises

10 Fitness Notes Principles of Weight Training: 4.Repetition - ________________________one movement of exercise 5.Set - _____________________ a group of repetitions 6.Power is the ability to exert force ________quickly 7.Free weight exercises require the use of multiple ________ groups to ________ the weights muscle balance 8.Weight machines assure you use proper __________ and help create good weight training ________. technique habits 2 Sets 5 Repetitions

11 Fitness Notes Proper Technique: 9.Delayed Onset Muscle Soreness (DOMS) Soreness due to exercise 10.Range of Motion is the ________ movement a ________ can make. entire joint a.________________________ b.________________________24 to 72 hours later

12 Fitness Notes Proper Technique: 12.A ______________ contraction is a contraction of a muscle in which the muscle ___________ as it contracts. Concentric 13.An ____________ contraction is a contraction of a muscle in which the muscle ___________ as it contracts. Eccentric lengthens shortens 11.Muscular Contraction -the attempt of a muscle to shorten

13 Fitness Notes Eccentric ContractionConcentric Contraction


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