Exercise / Fitness Review
Name___________ Test date_______
Lots of terms - study!
Know the effects of steroids: increase muscle mass, oily skin, acne, testicle shrinkage, reduced sperm count
and production of sperm, baldness in both men and women, hair on face and chest for women, liver cancer,
increased cholesterol levels, heart disease (coronary artery disease).
Really study the Health and Skill Related Handout
Really study the SPORT and FITT Handout
Health-related versus Skill-related Fitness:
Health-related is more important for lifelong physical activity, do normal routine tasks, keep weight under
control, be flexible.
5 health-related components and examples of each- muscle strength, muscle endurance, flexibility, body
composition, and cardiovascular fitness.
Skill-related is more for team sports and athletics.
6 skill-related components and examples of each- agility, speed, power, reaction time, balance, and
coordination.
Study the Benefits of Exercise, Aerobic and Anaerobic Exercise handouts
Know the benefits of exercise:
Improved appearance, way to handle stress, feeling of self control, increases HDL (good cholesterol), helps
control bad cholesterol, muscles can store more 02 and use it more efficiently, heart beats less per minute to do
the same work, improved endurance, sleep better, lower blood pressure, reduce chance of some cancers, lower
risk for heart attack and stroke.
Aerobic versus Anaerobic (REALLY KNOW THESE AS WELL:
Aerobic (cardio) improves endurance, uses oxygen, continuous activity for 30+ minutes in Target Heart Rate
(THR), uses more slow twitch muscle fibers, by product is CO2. Rhythmical pattern using large muscle groups.
Aerobic exercise is better for someone trying to lose weight than anaerobic exercise.
Examples- walking, swimming, aerobic dance, biking, basketball (need to get your heart rate higher and keep it
in the target heart rate range for an extended period of time.)
Anaerobic (resistance training): improves strength, by product is lactic acid, 100 yard dash, uses more fast
twitch fibers, without oxygen, have to “pay back an 02 debt”, activity lasts a short time.
Know SPORT and FITT principles:
Specificity
Progression:
Overload:
Study your handout!
Reversibility
Training Effect
3 Stages of a Workout:
Warm-up- allows the body temperature and heart rate to increase gradually, providing 02 to the muscles that
are beginning to work. A warm-up should be done by doing a similar activity to your aerobic period workout.
For example, if you want to swim laps, do a couple of laps slowly for about 5 minutes. A warm up may cause
you to begin sweating slightly and your breathing and heart rate will begin to increase.
Workout- should be at least 30 minutes in THR for cardiorespiratory benefit. For an aerobic benefit
must be within target heart rate range, 6-8 on perceived exertion scale, or talk test.
Cool-down – Is done at the end of an aerobic session. It allows time to bring the exercised body back to a
normal resting state. It helps to get the blood which was in the working muscles pumped back into the
circulatory system. It also is a good time to include static stretches while muscles are warm and more elastic.
Cool down should take about 10 minutes and your heart rate should return to normal. Cool down should also be
similar to the activity you just completed with some general stretches built in as well.
While you are working out to improve your cardiorespiratory fitness, be sure to keep your heart rate in your
Target Heart Rate (THR) range. You can evaluate this by: perceived exertion scale (7-8 is about right), talk
test, taking pulse while exercising, sweating.
How quickly your heart rate and breathing return to their resting state after exercise is a pretty good
measure of someone’s cardiorespiratory fitness level. We can also look at other indicators as well – such as
evaluating: cardiorespiratory endurance, muscle endurance, muscle strength, flexibility and body composition.
Several indicators combined might give a good picture.
Teenagers’s body’s are growing and changing a lot during the teenage years, so it is difficult to get a clear
picture of body fat composition. In health class, we emphasized focusing on eating healthy foods (lots of fruits
and vegetables, lean protein, and whole grains), watching portion sizes, and consistently exercising regularly.
In other words, start now, as teenagers, developing healthy lifestyle habits about eating nutritious foods and
exercising regularly. Focus on developing healthy exercise and nutritional habits!!!!
RISK FACTORS FOR CARDIOVASCULAR DISESASE
Review the “risky business” handout There are risk factors you can’t change. They include AGE, HEREDITY, MALE SEX, and RACE.
There are risk factors you CAN CHANGE: They are:
Smoking
Obesity
Stress
Hypertension
Lack of Exercise
High Cholesterol
Diabetes
---Again - - - - Really study the SPORT and FITT principles, Aerobic and Anaerobic, and the Health and
Skill Related Fitness Components!