Final Exam Review Session Physical Education Final Exam Review Session

The Five Fitness Components are: Cardiovascular Muscular Strength Muscular Endurance Flexibility Body Composition

Cardiovascular is : The ability of the circulatory and respiratory systems to deliver oxygen and nutrients to the muscles for an extended period of time. Aerobic activity – steady activity in which the heart can supply all the oxygen the muscles need (ex. jogging, walking, cycling, aerobics, swimming) Anaerobic activity – physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it (weight lifting, sprints, football, volleyball) Fitness Tests – PACER, mile run

Muscular Strength is… The ability of a muscle group to apply a maximal force against a resistance one time.

Muscular Endurance: The ability of a muscle to perform continued contractions. Fitness tests: push-ups, curl-ups

Flexibility The range of motion around a joint. Static – slow, maintained stretch Ballistic – bouncing stretch, places individual at risk for injury Fitness tests: sit & reach, trunk flexion, shoulder flexion

Body Composition The ratio of lean body mass (muscle, bone, ligaments and tendons, etc.) to fat mass in the body.

The 6 Skill Components: Reaction time Power Balance Coordination Speed Agility

Reaction time: Time it takes to react to a particular stimulus

Power: Ability to perform a maximum effort in a short amount of time.

Balance: Ability to remain in control of body while in different positions.

Coordination: Ability to perform complex motor skills with a degree of ease and grace.

Speed: Ability to cover a short distance in as short as time as possible.

Agility: Ability to maintain speed while changing directions.

Personal Fitness Principles: Principle of Progression Principle of Overload FITT Principle of Specificity Principle of Regularity

Principle of Progression: The intensity and/or duration of exercise must be gradually increased to improve fitness.

Principle of Overload: The work of each session must exceed normal demands placed on the body in order to bring out training effect. Otherwise known as the FITT Principle Frequency How often you exercise Intensity How hard you exercise Time How long you exercise Type Type of exercise performed

Principle of Specificity: Training must be geared toward specific goals training is extraordinarily specific in its effect, training for one muscle group or movement pattern does not transfer to other muscles groups or movement patterns.

Principle of Regularity: At least three balanced workouts a week are necessary to maintain a desirable level of fitness. “use it or lose it” The Center for Disease Control recommends that adolescents’ participate in moderate to vigorous activity for 60 minutes daily.

FITT Principle Frequency Intensity Time Type How often you exercise How hard you exercise Time How long you exercise Type Type of exercise performed

Energy Balance: the difference between the number of calories (kilocalories) consumed and the number of calories burned. Intake vs. Output/Expenditure CALORIES PER POUND = 3,500

Types of Muscle Fibers: Slow-twitch fibers – also known as red fibers because of the amount of blood supply, are slow to contract but can maintain the contraction for longer periods of time. These types of muscle fibers are good for aerobic exercises and muscular endurance activities. Intermediate-twitch fibers – are a combination of both slow-twitch and fast-twitch fibers. These fibers are faster to contract than the slow-twitch but slower than fast-twitch and fatigue happens much more slowly than in the fast-twitch fibers. Fast-twitch fibers – also known as white fibers and contract quickly to allow explosive activity. These fibers are good for anaerobic activity and muscular strength.

Methods of Developing Muscular Fitness: ISOMETRIC – resistance exercises that contract the muscle but do not change the length of the muscle. Strength will be developed but only at the angle in which the exercise is performed. ISOTONIC – resistance exercises in which the muscle lengthens and shortens through the full range of motion. Because you are working through the full range of motion, the amount of weight lifted is one that can be lifted at the weakest position. ISOKINETIC – are used with specially designed machines – a cable moves over an irregularly shaped cam allowing the resistance to change through out the range of motion. The advantage to this is that maximum resistance is provided at the stronger angles while less resistance is provided at the weaker angles.

Target Heart Rate: 65-85 percent of the maximum heart rate, results in greatest cardiovascular benefits from exercise. Target heart rate zone is determined by the following formula: 220 – your age = maximum heart rate (MHR) MHR – your resting heart rate* x .65 + RHR = lower limit of your target heart rate zone MHR – your resting heart rate* x .85 + RHR = upper limit of your target heart rate zone *Resting heart rate is your heart rate taken after at least 30 minutes of rest, best if taken right after waking in the morning before getting out of bed.

Risk Factors: Controllable: Uncontrollable: Smoking Diet Exercise High blood pressure Cholesterol levels Uncontrollable: Age Heredity gender

Sportsmanship: Treating your teammates, classmates and those you play against like you would want to be treated. Being a gracious winner and a gracious loser Keeping the activity fair, respectful and fun for all.

Review: Thanks for taking the time to complete the review. If you know these terms and can apply them – you will succeed. Good Luck and have a safe, healthy and physically active summer!