East Aurora High School
Physical Education Fitness Study Guide
Fitness Definition: Fitness is defined as an overall measure of physical attributes including
cardiovascular endurance, muscular strength and endurance, body composition and flexibility.
Types of Fitness: 1 – Physical Fitness; 2 – Cardiovascular Fitness (Aerobic Fitness)
Physical fitness is a set of attributes a person has in regards to a person's ability to perform physical
activities that require aerobic fitness, endurance, strength, or flexibility and is determined by a
combination of regular activity and genetically inherited ability.
Cardiovascular Fitness (Aerobic Fitness) is the capacity of the heart and lungs to supply oxygen-rich
blood to the working muscles and the capacity of the muscles to use oxygen to produce energy for
movement
Five Components of Fitness
1. Aerobic Endurance (Cardiovascular Fitness): The ability to exercise continuously for 20 minutes
or more with an elevated heart rate. This exercise focuses on strengthening the heart, lungs, and
blood vessels.
Examples: Cross country running, biking, swimming, rowing, and sports such as
soccer that can be continuous for 20 minutes or more.
2. Flexibility - The ability to stretch the muscles and tendons in order to move our joints through a
full range of motion.
a. Important in warm up exercise for injury prevention
b. Important in cool down for flexibility improvements and preventing stiffness and soreness
after activity.
c. Stretching should be done slowly and with control (no bouncing).
d. Stretches should be held for a minimum of 10 seconds.
Examples: Sit and reach, butterfly, straddle, and calf stretch.
3. Muscular Strength - The amount of force or weight a muscle can push, pull, or lift. Muscular Strength
is needed to keep posture upright, and to withstand exercise that is more vigorous.
a. Important to have slow controlled movements.
b. Lift weight through full range of motion
c. Strong muscles reduce chance for injury
d. Improve fitness and athletic performance
e. Improve appearance and body image
Examples: Bench Press, triceps extension, bicep curls, and lunges.
4. Muscular Endurance - The ability of the muscles to withstand longer periods of exercise or work
without getting tired. (The difference between muscular endurance and aerobic endurance is
muscular involves the muscles, and aerobic involves the heart and lungs). Endurance is important:
a. In keeping proper posture throughout the day.
b. To compete in recreation and athletic activities for longer periods of time without muscle
fatigue.
c. To prevent muscle stiffness after strenuous activity.
d. Increase performance in various activities such as Track, Football, Cheerleading,
Basketball, Volleyball, and Wrestling.
Examples: Jumping rope, curl-ups, sprints, and shuttle run
5. Body Composition - The percentage of body weight that is fat or muscle.
a. Body fat is needed for insulation against heat and cold, protection of vital organs and
bones, and performing various physiological functions such as vitamin and mineral storage.
b. Too much body fat can lead to heart disease, high blood pressure, and diabetes.
c. Too much body fat can also cause fatigue and lack of productivity at home, work, and
during recreation or athletic activities.
Fitness Vocabulary and Key Information
Physical Activity – Any form of movement that causes your body to use energy.
Aerobic Exercise – Any activity that uses large muscle groups that is rhythmic in nature and can be
maintained continuously for at least 20-30 minutes and 3 to 4 times per week.
Anaerobic Exercise – Intense short bursts of activity in which the muscles work so hard they produce
energy without using oxygen (ex. Weight Lifting).
Warm Up – An activity that prepares the muscles for work (the first stage of any physical activity
routine).
Cool Down – An activity that prepares the muscles to return to a resting state.
Overload – Working the body harder than it is normally worked. Achieved by increasing repetitions,
sets or resistance.
Progression – The gradual increase in the overload principle necessary to achieve high levels of fitness.
(ex. As an activity becomes easier to do, increase the number repetitions of sets or increase the amount of
time or resistance of activity).
Resting Heart Rate – The number of times your heart beats in one minute when you are not active.
Target Heart Rate – The ideal range for your heart rate during aerobic activity.
Target Rate Formula
Maximum Heart Rate (MHR) = 220 minus your age
Multiply MHR by 60%: (.60) – Low Intensity
Multiply MHR by 70%: (.70) – Moderate Intensity
Multiply MHR by 80%: (.80) – High Intensity
F.I.T.T. Principle – Frequency, Intensity, Time, Type
Frequency – How often you do the activity each week.
Intensity – How hard yo work at the activity per session.
Time (Duration) – How much time you devote to a session.
Type – Which activities you select.
Load – Refers to the heaviness of the weight being lifted.
Repetitions & Sets – A rep is one complete cycle of an exercise movement, where as a set is a group
repetitions.
Specificity – The exercise, being performed, is specific to those muscles involved in the activity.
Recuperation – The period of time following an activity to recover that is essential to achieve maximal
benefits from exercise.
Reversibility – Physical Fitness can be lost to inactivity.
Hypotrophy – A degeneration of an organ or tissue caused by a loss of cells.
Atrophy – is the partial or complete wasting away of a part of the body.
Hypertrophy – Enlargement or overgrowth of an organ or part of the body due to the increased size of
the cells.
Extension – Increasing the angle of a joint through movement.
Flexion – Decreasing the angle of a joint through movement.
Abduction – Movement of a body part away from the mid-line of the body.
Adduction – Movement of a body part toward the midline of the body.
Benefits of Exercise and Weight Training: Build stronger body - reduce fatigue - improve sense organ
function - improve motor response - improve reaction time - improve cardiovascular health - improve
metabolism - improve breathing capacity - improve flexibility - improve strength - improve endurance improve appearance - improve sleep patterns - builds self-esteem - improves social health - helps
control weight - increases endorphins and mental alertness - lowers risk of heart disease and stroke and decreases hypertension (high blood pressure).
Front View
Rear View
Pectorals (Major
and Minor)
Trapezius
Biceps
Deltoids
Abdominals
Triceps
External Oblique
Latissimus Dorsi
Quadriceps
Gluteals (Major
and Minor)
Hamstrings
Gastrocnemius
Designing Your Fitness Program
Step 1: Assess your fitness level. You probably have some idea of how fit you are. But assessing and
recording baseline fitness scores can give you benchmarks against which to measure your progress. To
assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
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Your pulse rate before and after a one-mile walk
How long it takes to walk one mile
How many push-ups you can do at a time
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How far you can reach forward while seated on the floor with your legs in front of you
Your waist circumference at the level of your navel
Your body mass index
Step 2: Design your fitness program. It is easy to say that you will exercise every day. However, you
will need a plan. As you design your fitness program, keep these points in mind:
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Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you
have another motivation, such as preparing for a 5K (kilometer) race? Having clear goals can help
you gauge your progress. Most adults should aim for at least 300 minutes of moderate-intensity
aerobic activity — or 150 minutes of vigorous aerobic activity — a week. Adults also need two or
more days of strength training a week.
Plan a logical progression of activity. If you are just beginning to exercise, start cautiously and
progress slowly. If you have an injury or a medical condition, consult your doctor or a physical
therapist for help designing a fitness program that gradually improves your range of motion,
strength and endurance.
Think about how you'll build activity into your daily routine. Finding time to exercise can be a
challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan
to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
Plan to include different activities. Different activities (cross-training) can keep exercise boredom
at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or
joint. Plan to alternate among activities that emphasize different parts of your body, such as
walking, swimming and strength training.
Allow time for recovery. Many people start exercising with frenzied zeal — working out too long
or too intensely — and give up when their muscles and joints become sore or injured. Plan time
between sessions for your body to rest and recover.
Put it on paper. A written plan may encourage you to stay on track.
Step 3: Assemble your equipment. You will probably start with athletic shoes. Be sure to pick shoes
designed for the activity you have in mind. If you are planning to invest in exercise equipment, choose
something that is practical, enjoyable and easy to use. You may want to try out certain types of equipment
at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider
buying used equipment. Alternatively, get creative. Make your own weights by filling old socks with
beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops
with duct tape.
Step 4: Get started. Now you are ready for action. As you begin your fitness program, keep these tips in
mind:
 Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with
easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes
without getting overly tired. As your stamina improves, gradually increase the amount of time you
exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
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Break things up if you have to. You do not have to do all your exercise at one time. Shorter but
more frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a
day may fit into your schedule better than a single 30-minute session.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or
rowing. However, do not stop there. Take a weekend hike with your family or spend an evening
ballroom dancing.
Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You
may be pushing yourself too hard.
Be flexible. If you are not feeling good, give yourself permission to take a day or two off.
Step 5: Monitor your progress. Retake your personal fitness assessment six weeks after you start your
program and then again every three to six months. You may notice that you need to increase the amount
of time you exercise in order to continue improving. On the other hand, you may be pleasantly surprised
to find that you are exercising just the right amount to meet your fitness goals. If you lose motivation, set
new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. However, it does not have to be an overwhelming
one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.
Courtesy of the Mayo Clinic.
Target Muscle Lifting Chart
Muscle/Group
Pectorals
(Chest)
Quadriceps
(Front Thighs)
Gastrocnemius
(Calf Muscle)
Triceps
(Back of Upper
Arm)
Exercise
Standard Bench
Towel Bench
Incline Bench
Decline Bench
Push-ups
Dumbbell Pullover
Butterfly
Cable Cross-Over
Muscle/Group
Deltoids
(Shoulder)
Leg Extensions
Parallel Squats
Box Squats
Leg Press
Dead Lift
Hack Squat
Dumbbell Lunges
Bicycling
Barbell Step Ups
Balance Board
Leg Press Calf Press
Dumbbell Calf Raise
Standing Barbell Calf
Raise
Hamstrings
(Back Thighs)
Dips
Bench Dips
Tricep Extensions
Close Grip Bench
Trapezius
(Upper and
Middle Back)
Abdominals
(Stomach)
Exercise
Arm Circles
Dumbbell Press
Rear Delt Row
Bent Over Fly’s
Lateral Fly’s
Military Press
Leg Curls
Parallel Squats
Box Squats
Dead Clean
Hang Clean
Straight Leg Dead Lift
Muscle/Group
Latissimus Dorsi
(Lateral Back)
Gluteals
(Buttocks)
Exercise
Lat Pulls
Bent Arm Pullover
Incline Pushdown
Chin Ups
Close Grip Pull downs
Cable Rows
Pull Ups
Leg Press
Parallel Squats
Box Squats
AB Crunch Machine
AB Roller
Crunches
Bent Knee Lift
Cable Crunch
Cross Body Crunch
Biceps
(Front of Upper
Arms)
Alternate Curl
Incline Dumbbell Curl
Barbell Curl
Chin Ups
Pull Ups
Barbell Shrug
Cable Shrug
Upright Rows
Sumo High Pull
Bent Over Barbell Row
Bent Over Dumbbell
Row
Incline Bench Pull
Seated Rows
Rhomboid
(Lower Middle
Back)
Bent Over Barbell Row
Bent Over Dumbbell
Row
Incline Bench Pull
Seated Rows
Safety Guidelines
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Warm up for at least 5 to 10 minutes before you begin any strength training.
Be sure to utilize proper form when lifting weights for both safety and effectiveness. Begin with light
weights and perfect your form using them. As you get stronger, gradually increase the amount of
weight over time by no more than 10% weekly.
Remember to cool down 5 to 10 minutes at the end of your workout.
Be sure to drink plenty of water while working out, before and after to stay hydrated.
As a beginner, use machines when possible, as they are built to put your body in the proper form and
isolate the right muscles.
Don’t hold your breath when lifting weights. Exhale fully and forcefully on the exertion phase of the
lift, which is generally when you are lifting the weight, and inhale deeply on the other phase.
Consider having a spotter. Having a workout partner to go through your routine with you will demand
proper technique and full effort on all your exercises. They will offer encouragement and feedback,
and in the case that you have muscle fatigue and you can’t finish a set, they can help you remain safe.