Understanding Fitness and Beginning an Exercise Program
Using the link below, answer the following questions:
Fitness Fundamentals
According to the President's Council on Physical Fitness, if you are under 35 and in good health you do not need to see a doctor before beginning a an exercise program. Individuals who have been inactive for several years or have medical conditions need to see a physician for medical supervision and clearance. What are conditions that would require medical clearance?
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______is the ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being.
What are the four basic components of fitness? For each give an example of an exercise that measures the component.
1. Example:
2. Example:
3. Example:
4. Example:
Body Composition is often considered a component of fitness. What is meant by the term Body Composition?
What are factors that determine how hard, how long, and how often you exercise?
Your exercise program should include something form each of the four basic components of fitness.
Each workout should begin with a ______.
Each workout should end with a ______.
As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.
Give the amount of time needed for each component listed below and the frequency needed to maintain an overall level of fitness.
Warm-up
Muscular Strength
Muscular Endurance
Cardiorespiratory Endurance
Flexibility
Cool Down
* Remember some exercises meet the requirements of more than one fitness component. For example, sit-ups would be an exercise for muscular (abdominal) strength and muscular endurance. Calisthenics could be muscular endurance and cardirespiratory endurance. This information is import to remember when completing your fitness program.
The keys to selecting the right kinds of exercise for developing and maintaining each of the basic components are found in the following fitness principles.
Explain what is meant by the each principle:
Specificity
Overload
Regularity
Progression
Measuring Your Heart Rate
Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling, and other aerobic activities. Exercise that doesn't raise your heart rate to a certain level and keep it there for 20 minutes won't contribute significantly to cardiovascular fitness.
The heart rate you should maintain is called your: ______
To do determine this rate you must find your maximum heart rate (MHR). How do you determine your maximum heart rate?
Using this formula, write your maximum heart rate: ______
To determine your target heart rate zone (the heart rate range during exercise) multiply your MHR by the following percentages:
60% & 80%
Your Target Heart Zone:
What is you maximum heart rate: ______
MHR X 60% = the lower number of your zone
MHR X 80% = the upper number of your zone
Example: 13 year old
MHR: 220-13= 207
207 X 60% = 124
207 X 80% = 166
The Target Heart Rate Zone for a 13 year old is 124-166. Which means during a workout session the heart should beat between 124 - 166 times a minute for the person to receive cardiovascular benefits.
How do you check your heart rate?
Controlling Your Weight
When you consume only as many calories as your body needs, your weight ______.
If your take in more calories than your body needs, you will ______.
If you expend more energy the number of calories you take in, you will ______.
How many calories equal one pound of fat?
If you consume 100 calories a day more than your body needs, you will gain approximately ______pounds a year.
Which weighs more, muscle or fat?