7th GRADE PHSYCIAL FITNESS STUDY GUIDE
The importance of staying physically fit and healthy:
 Strengthens the heart and reduce risk of coronary heart disease
 Strengthens body’s immune system
 Helps to increase the overall energy level
 Helps to maintain and/or lose weight
 Helps to decrease chances of injuries
 Increases muscle strength/endurance, flexibility, and cardiovascular endurance
 Improves your body complexion and enhances confidence/social skills
 Reduce bad cholesterol
Aerobic vs. Anaerobic exercise
1. Aerobic exercise (with oxygen): Are exercises that involve vigorous and continuous
physical activity for at least 20 minute. These will have more of an impact on the
cardiovascular and circulatory system. Some examples of aerobic exercise are jogging,
bicycling, swimming, racquetball, and aerobic dancing.
Characteristics:
 Uses more oxygen
 Raises your metabolism
 Causes fat to be burned as fuel
 THR is between 70% and 85% of intensity
2. Anaerobic exercise (without oxygen): Are activities that don’t require extreme use of
oxygen. These exercises/activities use resistance so that you will also be building muscle
and bone as an added benefit. Some examples of these activities are sprinting and weight
training.
Characteristics:
 Oxygen is not present, and is not necessary
 Does not help to increase metabolism or lose weight
 Uses blood sugar, not fat, as fuel
 THR is raised to 92% of intensity
5 Health Related Components
1. Body Composition (refers to the relative amount of muscle, fat, bone, and other vital
parts of the body.)
2. Flexibility (the range of motion around a joint.)
3. Muscular endurance (the ability of the muscle to continue to perform without fatigue.)
4. Muscular strength (the ability of the muscle to exert force during an activity.)
5. Cardiovascular endurance (is the ability of the body's circulatory and respiratory
systems to supply fuel during sustained physical activity.)
F.I.T.T Principle
Frequency (how often you do an activity)
 Minimum = 3 times/week
 Maximum = 5 times/week
Intensity (how hard you push yourselves, referring to your target heart rate zone)
Type: (what kind of exercise you choose to do)
 Cardiovascular Training
 Resistance Training (Weights)
Time (how long you do an activity for)
 Minimum: 20 minute/session
 Maximum: 40 to 60 minutes/session
Muscles exercised at the stations:
1. Arm curls = Biceps
2. Chest Press = Pectorals
3. Leg Extensions = Quadriceps
4. Shoulder Press = Deltoids
5. Toe Extensions = Gastrocnemius
(calves)
6. Rowing Station = Latissimus Dorsi
7. Cross Cut Saw = Abdominals
8. Triceps Extensions = Triceps
9. Front Raises = Deltoids
10. Incline/Decline Press = Pectorals
11. Leg Curls = Hamstring
12. Axe Chop = Abdominals
13. Ski Pulls = Deltoids
14. Flys = Pectorals
15. Lat Pull Downs = Latissimus Dorsi
16. Bikes/Elliptical Machine = Quads,
Hamstrings, Gastrocnemius, Gluteals
17. Medicine Ball/Situps = Abdominals
18. Lunges = Quads, Hamstrings, &
Gluteals
Cardiovascular Fitness: Is the fitness of the heart, blood, and blood vessels. (Cardio = heart,
vascular = blood vessels)
Physical Fitness: This is the ability of your whole body, including the muscles, skeleton, heart,
and all other parts to work together effectively and to do the most work with the least amount of
effort.
Pulse: The number of beats you feel in one minute. It can be found in your neck and wrist
Maximum Heart Rate: This stands for the total amount of beats an individual’s heart can beat
when doing an exercise. The formula used to find this is: Max HR = 220 - age
Resting Heart Rate: This is your heart rate when you are at rest and not doing any physical
activity.
Target Heart Rate Zone: Identifies for each person the safe and comfortable area in which
cardiovascular exercise should occur to achieve a training effect. In order to find your range, the
formula is: Low end = Max HR x .6 High end = Max HR x .85
Full Range of Motion: Moving a body through the complete range of movement in order to
exercise the muscle and improve joint flexibility.
Repetition: Number of times a complete exercise movement is performed.
Set: number of times a given number of repetitions are performed.
Warm-up: Mild exercise and stretching prior to a workout.
Cool Down: the concept of keep moving around for a few minutes and light stretching after a workout.