PE NOTES

COMPONENTS OF FITNESS Cardio-Respiratory Endurance:

ability of the heart and lungs to work for a long period of time (at least 20 minutes straight)

Examples: running, bicycling, swimming, elliptical machine, most fitness classes

COMPONENTS OF FITNESS Muscular Strength: amount of force a

muscle can exert Examples: maxing out, bench press, leg

press, dead lift Muscular Endurance: how long a

muscle can work Examples: maximum reps (little to no

weight) squats, lunges, sit-ups, push-ups, chin-ups

COMPONENTS OF FITNESS Flexibility: how much a joint can move

in its ROM Examples: pilates, yoga, any stretching

activity Body Composition: ratio of lean tissue

to fat Ways to test: BMI, Underwater weighing,

skin calipers

FITT PRINCIPLE Should be applied in any workout

regime

F: frequency- how often, days of week

I: intensity- how hard, level of work

T: type- what kind of activity is it

T: time- how long, minutes/hours

PRINCIPLES OF EXERCISE Overload- working a muscle group harder

than normal to improve performance Set- # of reps followed by rest Repetitions- # of times an exercise is done Skill related fitness- performing fitness

activities to improve athletic performance Working heart rate- average heart beats per

minute during physical activity Resting heart rate- # of heart beats per

minute at rest Overtraining- training too much, too intense,

too quick

BENEFITS OF PA Physical: lower heart rate, more

energy, lower blood pressure, weight loss, better sleep

Mental: better mood, stress relief, more alert, able to focus

Social: workout buddy, new friends, more confidence

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