6th Fitness Study Guide
1. Aerobic Heart Rate Zone – 70-80% of your maximum heart rate (activities in which the
muscles require oxygen; running, jump rope, etc.
2. Ambient heart rate- is when the body is awake but has been sedentary for longer than 3
minutes
3. Ballistic stretching- bouncing during the stretch (bad for you)
4. Body Composition – the proportion of body fat in comparison with lean body tissue,
such as muscle and bone (body fat percentage or Body Mass Index)
5. Cardiovascular Endurance – the ability of the heart, blood, and respiratory system to
supply fuel, especially oxygen to the muscles during sustained exercise
6. Carotid artery - artery in the neck just below the ear to take the pulse manually
7. Developmental stretching – stretch, hold and stretch further
8. FITT principle - training principles for workout sessions
9. Flexibility- is the ability of a joint to move freely in every direction or through a full
range of motion
10. Frequency- part of the FITT principle of exercise. To gain any benefit from exercise one
must do the workouts on a regular basis. How often will you exercise?
11. Intensity- part of the FITT principle of exercise. To gain any benefits from exercise one
must change the amount of work being done (overload) to improve benefits gained. How
hard will you exercise?
12. Muscular Endurance- is the ability of the skeletal muscles to contract repeated over a
period of time
13. Muscular Strength- is the ability of a muscle group to exert maximum force against a
given resistance
14. Maximum Heart Rate- is the maximum number of times a heart can contract in one
minute
15. Perceived Exertion – the level of intensity you feel your body is exerting during exercise
on a scale of 0 - 10.
16. PNF stretching (Proprioceptive Neuromuscular Facilitation) – stretch, resist w/
partner and stretch further
17. Resting Heart Rate- is the heart rate that one has before getting out of bed.
18. Recovery Heart Rate- measures the heart’s ability to return to normal after exercise
19. Static stretching – stretch and hold
20. Target heart rate zone – a percentage of the maximum heart rate
21. Temperate heart rate zone – 60-70% of the maximum heart rate
22. Time- length of time the participant stays with activity. How Long?
23. Type- what kind of exercises will you do (aerobic, anaerobic, strength, or endurance or
flexibility)
Benefits of Exercise
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Makes the heart pump more strongly.
Increases efficiency of the lungs.
Helps lower blood pressure and resting heart rates
Reduces the risks of heart disease
Strengthens the bones and muscles
6. Gives you more energy to do school work, daily chores, and play
7. Helps maintain a healthy body weight, and reduces stress.
8. Improves confidence and self-esteem
Target Heart Rate Formula: Maximum heart rate= 220 - your age
Maximum heart rate is the highest your heart rate should be during exercise
At or above MHR will put too much stress on heart & cause damage
Target heart rate zones: Take maximum heart rate and multiple by the percentages below:
50 to 60% HR max = Healthy Heart Rate Zone
60 to 70% HR max = Temperate zone
70 to 80 % HR max = Aerobic Zone
THRZ (Target heart rate zone) = to get the most benefit your workout zone should be 65% to
85% of your maximum heart rate. In order to hit all three heart zones we will use 60% to
80%
Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short
time period
Level 9: I am probably going to die
Level 10: I am dead
Heart monitor review:
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Take a watch, transmitter and strap
Put the watch on your wrist
Wet the transmitter, attach the strap and place it just below the pectoral muscles
Press the red button to see if you get a heart rate (you should be in the stand-by mode)
To begin the workout: press the red button again and the stop watch should start as well
as the TZ measurement at the top (calculating how many minutes you are in your zone)
6. If the watch is beeping at you it is because your heart rate is below 140 or above 180
(adjust your intensity accordingly)
7. To save the workout: hit the blue button (the stopwatch should stop)
8. To clear the watch: hit the blue button a second time and it should return to the time
mode