Fitness Room Study Guide
Aerobic activity: uses oxygen to supply energy to large muscle groups
-gives the heart and lungs a continuous workout
-exercise low in intensity but long in duration
Examples: aerobics, long distance running, swimming, biking, brisk walking
Anaerobic activity: does not use oxygen to supply energy
-muscles at high intensity for short durations
-build muscle strength
- does not give heart and lungs continuous workout
-activities are short and fast
Examples: sprinting, football, weight training, push-ups, lunges
Benefits of Exercise
Physical Benefits
-improved body shape/keep weight under control
-strengthens bones and muscles
-improves blood circulation throughout body
-reduces the chance of illness/increases life expectancy
-improves endurance, flexibility and overall fitness
Mental Benefits
-helps you deal with stress and tension
-improves self-confidence
-increases motivation
Steps to Fitness
Getting physical fit is a process and there are steps you can follow to increase or maintain your fitness
level for a lifetime. First you must consider that fitness has several different components. These
components must be incorporated to ensure a well-rounded fitness.
Cardiorespiratory Endurance- is the bodies circulatory and respiratory system to supply fuel during
sustained physical activity
Muscular Strength- is the ability of a muscle to exert force during an activity.
*Weight Training- form of exercise to improve muscular strength
*Lbs: how much you are lifting
*Reps: number of consecutive times you do an exercise
*rest/recovery-allow a least one day between strength workouts
*Sets: is a group of repetition
Ex: performing exercise 10 times rest, 10 times rest, 10 times
is 3 sets of 10 repetitions
Muscular Endurance- is the ability of a muscle to continue to perform without fatigue.
Flexibility-is the range of motion around a joint.
Body Composition- refers to the relative amount of muscle, fat, bone and other vital parts of the body.
Body composition is not your weight or figure.
F.I.T.T. Principle to improve your fitness level:
F-Frequency
-how often you exercise.
Ex. Children and adolescents should get 60 minutes of physical activity a day
5-6 days a week.
I-Intensity
-how hard a person exercises.
Ex. % heart rate or intensity of exercise increase slowly, over time for improved
fitness
T- Time
- total amount of time spent on one exercise session. Ex. 20-30 minutes
T-Type
- type of exercise you are doing.
Examples
Aerobic-walking, biking, swimming, running
Muscular strength and endurance-body weight exercises
Flexibility-exercises for all muscle groups in warm up and cool down
Target Heart Rate Maximum and Zone
208 – (your age)= Target Heart Rate maximum
For target heart rate zone: you have a minimum and maximum, you should be within the zone when
working out.
Minimum zone: maximum target heart rate x .65
Maximum zone: maximum target heart rate x .85
Strength Machines
Chest press
Shoulder press
Pectoral fly/Rear Deltoid
Dual pully pulldown
Abdominal crunch
Triceps extension
Bicep curl
Horizontal Calf raise
Seated Leg press
Seated Leg curl
Leg extension
Assisted Dip/Chin
Back Extension
Cardio Machine :
Treadmill
Recumbent bike(w/backrest)
Upright bike
Elliptical(cross Trainer)
Muscle worked:
deltoid, pectoralis, tricep
deltoid, tricep
pectoralis, deltoid
latissimus dorsi, bicep
abdominals
tricep
bicep
gastrocnemius, soleus
quadriceps, hamstring, gluteus maximus
hamstring, gluteus maximus
quadriceps
Bicep, Latissimus dorsi, tricep,deltoid
Erector Spinae, Gluteus Maxmimus
Rules of the fitness room:
Sign in
Use equipment correctly
No blue jeans
Must wear appropriate footwear
Clean off machines as you work out using towel, sprayed lightly with cleaner
No loitering or just hanging out
Always wear safety straps on treadmill
Do not walk backwards on treadmill