Germantown High School Physical Education (Fitness Study Guide)

5 FITNESS COMPONENTS

  1. Aerobic Capacity
  2. Definition: How well your body is able to transport oxygen to the muscles during exercise.
  3. Application: Pacer Test, 5k, Running, Swimming, Biking.
  1. Muscular Endurance
  2. Definition: the amount of force exerted by your muscles over a long period of time.
  3. Application: Pacer Test, 5k Running, Swimming, Biking.
  1. Muscular Strength
  2. Definition: The amount of force exerted by your muscles, against resistance, in one repetition.
  3. Application: One rep max on: Bench Press, Leg Press, and Squat.
  1. Flexibility
  2. Definition: The movement available at our joints, controlled by the length of our muscles.
  3. Application: Stretching, Yoga, Gymnastics, Pilates.
  1. Body Composition
  2. Definition: Fat compared to everything else in your body (bone, water, muscle)
  3. Application: Pinch Test, Hydrostatic Weighing, Bioimpedance Scale.

TARGET HEART RATE (THR) CALCULATION

220-Age = Maximum Heart Rate (MHR)

MHR x .6 (60% of your max heart rate) = ______(Low end of THR—Target Heart Rate)

MHR x .85 (85% of your max heart rate) = ______(High end of THR---Target Heart Rate)

You should aerobically exercise within your Target Heart Rate for 20 minutes (high end of THR) to 60 minutes (low end of THR) 4-5 days a week.

BENEFITS OF WEIGHT TRAINING

1)Allows you to move easier with less risk of injury (muscular strength)

2)Allows you to participate in activities that require movement over a longer period of time (muscular endurance)

3)Raises your metabolism

4)Burns calories – muscle burns more calories even while resting

5)Helps to maintain a healthy body weight

Repetitions: Each individual count of an exercise that is performed.

Set: A group of repetitions are put together to form a set.

3 TECHNIQUE BASED WEIGHT ROOM LIFTS AND PROGRESSION

Bench (Pectorals)

-Keep feet flat on the floor, keep butt planted on bench.

-Lay body on bench so eyes are directly underneath bar.

-Grip: Hands must be equidistant from center of bar and thumbs wrapped around bard.

-Bar should come down and touch your chest.

-Lower the bar slowly (2 seconds), explode on the way up (1 second).

-Inhale on the way down, exhale on the way up (breathing should follow the directions of the bar)

Squat (Quadriceps/Hamstrings/Gluteus Maximus)

-Stand with a comfortable stance. Most will prefer their feet slightly wider than shoulder width apart with toes turned out at a slight angle.

-Hands on the bar slightly wider than shoulder width.

-Bar should rest on shoulders and not your spine.

-Eyes should be looking up.

-Keep your knees aligned with your toes and your toes and heels should stay planted on the ground.

-Bend at your knees, not at your waist.

-Chest up, upper back tight, head in a neutral position.

-Go parallel, so that your butt drops below your knees.

-Come back up by pushing through the heel.

Hex Bar Dead Lift (Quadriceps/Hamstrings/Gluteus Maximus)

-Feet shoulder width apart

-Hands in the middle of the grip

-Bend your knees not your waist

-Parallel squat form from this point

OTHER LIFTS AND MUSCLES COVERED IN THE FITNESS UNIT

Bicep Curl (Biceps)

Lateral Raises/Front Raises (Deltoid)

Triceps (Tricep Extension/Dips)

Rows, Lat Pull Down (Latisimus Dorsi)

Calf Raises (Gastrocnemius)

Core Exercises (Abdominals)

Germantown High School Physical Education

Basic Safety Weight Room Rules Before/After School Checklist:

___-Proper attire must be worn at all times (athletic wear/shirt/must have on shoes)

___-Any free weight you need a spotter and you must use clamps

___-No horseplay in the weight room

___-Return all weights to proper storage area after use. Do not drop or throw weights on floor.

___-Be aware of your surroundings.

___-Unload bars evenly when you are finished using them

___-Never attempt max lifts in physical education class

___-Make sure you have equal weight on both sides