Fitness Principles and Application Study Guide
Health Related Fitness Components: Components of physical fitness that have a relationship with good
health
Cardiorespiratory Endurance- The ability of the circulatory and respiratory systems to send fuel and
oxygen to the tissues for sustained periods of moderate to vigorous activity. Benefit- allows you to
perform activities without tiring. Lowers risk of cardiovascular disease. Fitness test- mile run and pacer
test.
Muscular Strength- The amount of force your muscles can exert. Benefit- allows you to do activities
that put stress on your muscles such as pushing, jumping and lifting. Test- abdominal- curl-ups; upper
body- pull-ups or push-ups.
Muscular Endurance-The ability of the muscles to continue to perform physical tasks without tiring or
fatigue. Benefit-gives you power to carry out daily tasks without fatigue, such as carrying boxes up and
down a flight of stairs. Test- pull-ups, curl-ups, push ups.
Flexibility-The ability to move your body parts through a full range of motion at a joint. Benefitreduces risk of injury, may improve athletic performance. Test- sit and reach
Body Composition- The ratio to fat and lean tissue (muscle) in your body. Benefit-having low overall
body fat reduces your risk of CV disease and other problems associated with being overweight. Ways to
measure-height/weight ratio, BMI, skin fold calipers, electrical impedance.
Percentage Body fat healthy range- Males > 5% <25% Females >15% < 30%
Principles of Training: Guidelines to follow to obtain the maximum benefits form physical activity and
exercise -- FITT principle
Frequency- How often one should exercise. Recommended minimum 3x/week
Intensity- How hard a person should exercise to improve fitness
Time- How long one should exercise (duration)
Type- What type of exercise one performs- training is very specific
Aerobic- (with O2) Physical activity or exercise done at a steady pace for an extended period of time so
the heart and lungs can supply as much oxygen as the body needs. (ex. Walking, running swimming ,
cycling)
Anaerobic- (without O2) Physical activity done in short quick bursts so the heart cannot supply oxygen
as fast as the body needs. (ex. Sprinting, weightlifting, football)
Exercise- Planned, progressive activity that is repeated to improve a specific area of fitness.
Physical Activity -any form of movement that causes your body to use energy (burn calories)
Sedentary Lifestyle- state of inactivity or not being physically active
Circuit Training- exercise program, similar to an obstacle course, in which the person goes from one
place to another doing a different exercise at each place.
Interval Training- An anaerobic exercise program that consists of short bursts of intense activity
followed by rest or less intense work
SMART Goal: Specific, Measurable, Attainable, Relevant, Time bound.
Skill Related Fitness Components: Component of fitness that have a relationship with enhanced
performance in sports and motor skills
Agility- the ability to rapidly change the position of the entire body in space with speed and accuracy.
Balance-relates to the maintenance of equilibrium while stationary or moving.
Coordination- the ability to use the senses together with body parts in performing motor tasks
smoothly and accurately
Power: The rate at which one can perform work.
Reaction Time: The ability to respond quickly to a stimuli
Speed: Relates to the ability to perform a movement or cover a distance in a short period of time.
Other Fitness Terms:
Cool-down- Brief, mild exercise done after vigorous exercise to help the body safely return to a resting
state.
Form- Manner or style of performing a movement according to recognized standards of technique.
Progression- a principle of exercise that states a person should start slowly and increase exercise
gradually as the body responds to training.
Repetitions- Number of times an exercise is repeated.
Set- A group of several repetitions.
Specificity- a principle of exercise that states specific kinds of exercises must be done to develop
specific aspects of the body and specific aspects of fitness
Stamina- Combination of strength and endurance
Warm up- Brief, mild exercise that is done to get ready for more vigorous exercise.
VO2 Max- is the maximum capacity of an individual’s body to transport and use oxygen during
incremental exercise.
Wellness- engaging in attitudes and behaviors that enhance the quality of life and maximize personal
potential.
Overload- The principle of overload states that a greater than normal stress or load on the body is
required for training adaptation to take place.
MHR= 220-AGE maximum heart rate formula
THR Zone- Optimum intensity range for aerobic exercise. Also, known as the performance zone (60-80%
MHR)
BPM- beats per minute.
Pulse- The rhythmical throbbing of the arteries produced by regular contractions of the heart,
especially as felt at the wrist (radial) and the neck (carotid)
Stroke volume- the amount of blood ejected by the heart in one beat (contraction)
Force -Any internal or external agent that causes a change in body motion.
Sedentary Lifestyle- Little to no physical activity
Flexibility- Range of movement around a joint
Sit and Reach Test- What major muscle groups are being measured?
Aerobic Training- An endurance activity designed to strengthen the circulatory and respiratory system
Aerobic Capacity- body’s ability to take in, transport, and convert oxygen to energy during exercise
Anaerobic Training- short-duration exercise that is powered primarily by metabolic pathways that do not
use oxygen. Example: Sprinting and Weight lifting
Body Mass Index- BMI used by Fitnessgram assessment through utilization of height and weight
Factors influencing body composition: Gender, heredity, diet, exercise
Muscular Strength- Ability of a muscle group to exert maximal force against a resistance
Muscular Endurance- Ability of a muscle group to exert force over a period of time
Long term benefits resulting from strength training in a fitness plan- Can prevent bone decay
(osteoporosis)
At least 60 or more minutes of moderate to vigorous physical activity for youth
The importance of self-testing