Fitness Study Guide
Notebook #________
A. Physical Activity and your Health
1. Physical activity=movement that makes your body use extra energy.
2. Fitness=able to handle physical work without getting tired.
3. Exercise=planned physical activity done regularly to build and maintain fitness.
B. Benefits of Physical Activity
1. To help manage weight.
2. To increase your alertness.
3. To help reduce stress and to feel more relaxed.
4. It can be a social outlet.
5. To help you sleep better.
6. To help maintain the proper blood pressure and a healthy heart.
7. To help build and maintain your muscle and bone mass.
8. To increase your strength and flexibility.
9. To increase your energy level.
C. Elements of Physical Fitness
1. Endurance=the ability to perform difficult activity without getting tired.
a. Muscle endurance=the ability of a muscle to repeatedly use force over time.
b. Cardiovascular endurance=how well your hearth and lungs work during activity. You
can build this with 30 minutes of exercise 3 times a week.
2. Strength=the ability for muscles to use force.
3. Flexibility=ability to move joints through a full range of motion.
4. Body Composition=the proportion of fat, bone, muscle, and fluid that make up your
body weight.
D. Exercise Types
1. Aerobic exercise=the ability to use large amounts of oxygen. (Ex.=swimming, jogging)
2. Anaerobic exercise=activity that builds muscles/does not use much oxygen (Ex.=lifting
weights.)
3. Core Training
E. Components of a Workout
1. Warm up=gentle exercise to get muscles ready for activity.
a. It increase your heart rate gently while stretching
b. It should take about 5-7 minutes.
c. It should incorporate a combination of static (in place) and dynamic (moving)
stretches.
d. Each stretch should last for a minimum of 30 seconds.
4. Work out=This should include a combination of aerobic and anaerobic exercises. This
should last at least 20 minutes.
a. Do not eat a heavy meal before physical activity. Eat a light snack like a banana.
b. Drink plenty of fluid before, during, and after your work out to prevent
dehydration.
c. After the activity, eat a hearty, balanced meal.
5. Cool down=gentle exercises that lets the body adjust to ending the workout.
a. It should bring your heart rate slowly down to normal and again.
b. This should be a combination of stretches that last between 5-10 minutes.
c. After the cool down drink plenty of water. (Note: Water should be a part of the
entire workout as needed.)
F. FITT
1. Frequency=the # of days you work out each week. You should workout at least 3
times a week. Allow your muscles to rest a day in between workouts.
2. Intensity=how much energy you use during a workout.
3. Time=you should exercise for at least 30 minutes.
4. Type=use a combination of anaerobic and aerobic exercises during your
5. Target heart rate=# of heart beats per minute to aim for during your workout.
G. Fitness Tests
1.
2.
3.
4.
5.
Push up/Flex Arm Hang: measures upper body strength.
Curl up: measures abdominal strength and endurance.
Pacer: measures aerobic capacity.
Sit up and Reach/Trunk Lift: measures back strength and flexibility.
Shoulder Stretch: measures upper arm and shoulder flexibility.
H. Maintaining a Healthy Lifestyle
1.
2.
3.
4.
5.
Maintain the five components of fitness.
Eat well-balanced meals.
Get the proper rest.
Set fitness and nutritional goals.
Stay drug free.