| A | B |
|---|
| Body Composition | the proportion ofm uscle, bone, fat and other tissues of which the body is composed |
| Body Mass Index (BMI) | a measure of ody composition in which a person's weight is divided by the square of the height |
| Working to fatigue | Continuing an exercise until you "feel the burn" and are unable to complete more (or many more reps) |
| Flexibility | The range of motion through which the limbs or body parts are able to move |
| Muscular Strength | The ability of a muscle to lift a maximum weight |
| Muscular Endurance | The ability of amuscle to contract repeatedly over time |
| Cardiovascular Endurance | The ability of the heart and respiratory system to deliver oxygen to the entire body during sustained exercise |
| FITT Principle - Frequency | How often you workout (days in a week) |
| FITT Principle - Intensity | how hard you workout (perceived exertion) |
| FITT Principle - Time | How long you workout |
| FITT Principle - Type | Kind of exercise you are performing (cardio, muscular endurance, strength, etc) |
| Training Principles | 1) Overload Principle, 2) Principle of progression, 3) Principle of regularity, 4) principle of specificity |
| FITT Principle | Frequency, Intensity, Time, Type |
| Overload Principle (a training principle) | If a person increases any part of th FITT principle to their workouts, the body will adapt to the increase and will become stronger |
| Principle of progression (a training principle) | to achieve a desired fitness result the overload principle should not be increased too fast or too slow |
| Principle of regularity (a training principle) | An individual should exercise regularly at least 3 times per week |
| Principle of specificity (a training principle) | if a person wants to increase cardiovascular endurance and upper body strength, there will need to be specific activities for both areas |
| Sets & reps for muscular strength | 8 - 12 reps |
| Sets & reps for muscular endurance | 10 - 15 reps |
| rest between sets | 30 sec - 1 min (higher intensity = 3 to 5 min) |
| Workout sessions | Each muscle group 2 to 3 times per week with 2 days rest between for muscles to repair |
| Benefits of exercise and the health triangle | 1) physical benefits, 2) mental/ psychological (emotional) benefits, 3) social benefits |
| Physical benefits of the health triangle | 1) reduce risk of hear disease by reducing obesity, inacitivy, high blood pressure, & high cholesterol, 2) improves overall health and stamina (muscular strength, muscular endurance, flexibility, cardiovascular endurance, and body composition, 3) develops stronger bones, 4) help regulare weight by improving metabolism (increase how rapidly the body burns calories), maintains a high proportion of lean bodymass (mascle) while reducing body fat |
| Mental/ Psychological (emotional) benefits | 1) improves academic performance, 2) encourages goal setting both short & long term and are achievable, 3) improves self- confidence and self - esteem, 4) outlet to release stress |
| social benefits of exercise | 1) give an opportunity to make new friends, 2) imrpove existing relationships with friends and family |
| Max heart rate | 220 - your age |
| Max heart rate for age 14 | 220 - 14 = 206 |
| Healthy heart rate zone | 50-60% (220 - your age) |
| Healthy heart rate zone for age 14 | 50-60% (206) = 103 to 124 |
| Temperate heart rate zone | 60-70% ( 220 - your age) |
| Temperate heart rate zone for age 14 | 60-70% (206) = 124 to 144 |
| Aerobic zone for heart rate | 70-80% (220 - your age) |
| Aerobic zone for heart rate for age 14 | 70 - 80 % (206) - 144-165 |
| THRZ (Target heart rate zone) | 65 - 85% (220 - your age). We will use 60 - 80% to hit all 3 zones. |
| Target heart rate zone for age 14 | 60 - 80% (206) - 124 - 165 |
