Fitness Study Guide
Freshman and Sophomore
Cardiovascular Fitness
Cardiovascular fitness or cardio respiratory endurance is the capacity of the heart and lungs to deliver
blood and oxygen to the working muscles during exercise. The term aerobic has also been used as a
synonym for cardiovascular fitness because aerobic capacity is the best indicator of cardiovascular fitness.
Physical activities classified as aerobic exercise are best explained as rhythmic, large muscle activity of
low to moderately high intensity that can be sustained without fatigue for at least 15 minutes.
Cardiovascular fitness is considered by many to be the most important component of physical fitness.
Those who are cardiovascularly fit have a decreased risk of heart disease, the number one killer in our
society.
During cardiovascular workouts it is extremely important to monitor exercise intensity. This is done most
accurately with a heart rate monitor. Working in the correct target heart rate zone for your individual
fitness level and goals will help you to achieve success safely – and quicker than without monitoring your
intensity.
Maximum heart rate = 220 – age
Target Heart Zone (THR)
Target heart rate zones may vary
Examples: (50% - 60% HRmax) Low Intensity
(60% - 70% HRmax) Moderate Intensity
(70% - 80% HRmax) High Intensity
Muscular strength and Endurance
Muscular strength is the ability of a muscle or muscle group to exert a maximal force one time. Muscular
strength training should consist of using heavier weights with low repetitions.
Muscular endurance is the ability of a muscle or muscle group to work over an extended period of time.
Muscular endurance training should consist of using lighter weight or resistance but increasing the
number of repetitions.
Principals of fitness
*Overload: In order to improve physical fitness, the body or specific muscles must be
stressed.
*Progression: Dictates that overload should be increased gradually during the course of a
weight training program
*FITT: Importance of Frequency, Intensity, Time and Type
*Specificity: The exercise being performed is specific to those muscles involved in the
activity.
*Recuperation: A period of recovery is essential to achieve maximal benefits from
exercise.
*Reversibility: Physical fitness can be lost to inactivity.
Flexibility
Flexibility: A measurement of the range of motion available at a joint or a group of joints.
Range of Motion: The full motion possible in a joint.
Joint or Articulation: The place where two bones come together allowing for movement or mobility of the
skeletal system.
Ligament: connective tissue that attaches bone to bone
Tendon: connective tissue that connects bone to muscle
Laxity: Looseness or slackness in the joint including soft tissues( muscles and ligaments) surrounding a
joint.
Elasticity: The ability of a muscle to lengthen and return to its normal state without injury (increases with
added blood flow).
Stiffness: lack of elasticity in the muscle tendon unit.
Stretching: primary technique used to improve the state of one’s flexibility which involves the
lengthening of soft tissues of a joint. (10-15 seconds to maintain:30+ to increase)
Static Stretch: Muscle is slowly stretched and held in that position for several seconds (wellness related)
Ballistic Stretch: Muscles that are stretched by the force of momentum of a body part that is bounced,
swung, or jerked (usually sports specific)
Active Assistance: Using your own muscles without any assistance from an external force.
Passive Assistance: The use of an outside force such as partner, another body part or gravity to aid you in
stretching.
*Never stretch a cold muscle. Always warm up before stretching. This creates increased blood flow to the
muscle.
*Never stretch to the point of pain
*Stretch slowly, quick stretches do not allow time for your muscles to relax.
*Know your personal limitations
*Strength potential is directly proportionate to the degree of flexibility of your muscles.
Body Composition
Your body composition is made up of both fat and all other lean body mass. Body fat is pure adipose
tissue whereas lean body mass is made up of everything else- bones, organs tendons, ligaments, muscles,
etc.
Weight alone is not a clear indicator of good health, because it does not distinguish between pounds that
come from body fat or those that come from lean body mass or muscle.
Overweight means an excess of total body weight based on population averages for heights and body
frame size. Athletes and very muscular people may be overweight, but that does not mean they are over
fat. Obesity means excess of body fat regardless of weight.
FORMULA FOR LOSING Being obese puts an individual at a higher risk for many diseases
WEIGHT, TO LOSE ONE POUND, YOU:
1) Must cut out 3,500 calories a week or 500 calories a day for seven days.
2) Could also exercise to burn off 250 calories - eating 250 less calories.
3) For the average person to burn off 1 pound of fat by only exercising, they would have to
run or walk 32 miles or use some other type of exercise with same frequency, intensity and
time.