Physical EducationPhysical Education

Final ExamFinal Exam

Review SessionReview Session

The Five Fitness Components are:The Five Fitness Components are:

CardiovascularCardiovascular

Muscular StrengthMuscular Strength

Muscular EnduranceMuscular Endurance

FlexibilityFlexibility

Body CompositionBody Composition

Cardiovascular is :Cardiovascular is :The ability of the circulatory and respiratory The ability of the circulatory and respiratory systems to deliver oxygen and nutrients to the systems to deliver oxygen and nutrients to the muscles for an extended period of time.muscles for an extended period of time.– Aerobic activity – steady activity in which the Aerobic activity – steady activity in which the

heart can supply all the oxygen the muscles need heart can supply all the oxygen the muscles need (ex. jogging, walking, cycling, aerobics, (ex. jogging, walking, cycling, aerobics, swimming)swimming)

– Anaerobic activity – physical activity done in Anaerobic activity – physical activity done in short, fast bursts in which the heart cannot short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it supply blood and oxygen as fast as muscles use it (weight lifting, sprints, football, volleyball)(weight lifting, sprints, football, volleyball)

– Fitness Tests – PACER, mile runFitness Tests – PACER, mile run

Muscular Strength is… Muscular Strength is… The ability of a muscle group to The ability of a muscle group to apply a maximal force against a apply a maximal force against a resistance one time.resistance one time.

Muscular Endurance:Muscular Endurance:The ability of a muscle to perform The ability of a muscle to perform continued contractions.continued contractions.

Fitness tests: push-ups, curl-upsFitness tests: push-ups, curl-ups

FlexibilityFlexibilityThe range of motion around a joint.The range of motion around a joint.– StaticStatic – slow, maintained stretch – slow, maintained stretch – BallisticBallistic – bouncing stretch, places – bouncing stretch, places

individual at risk for injury individual at risk for injury

Fitness tests: sit & reach, trunk Fitness tests: sit & reach, trunk flexion, shoulder flexionflexion, shoulder flexion

Body CompositionBody CompositionThe ratio of lean body mass (muscle, The ratio of lean body mass (muscle, bone, ligaments and tendons, etc.) to bone, ligaments and tendons, etc.) to fat mass in the body.fat mass in the body.

The 6 Skill Components:The 6 Skill Components:Reaction timeReaction time

PowerPower

BalanceBalance

CoordinationCoordination

SpeedSpeed

AgilityAgility

Reaction time:Reaction time:Time it takes to react to a particular Time it takes to react to a particular stimulusstimulus

Power:Power:Ability to perform a maximum effort Ability to perform a maximum effort in a short amount of time.in a short amount of time.

Balance:Balance:Ability to remain in control of body Ability to remain in control of body while in different positions.while in different positions.

Coordination:Coordination:Ability to perform complex motor Ability to perform complex motor skills with a degree of ease and skills with a degree of ease and grace.grace.

Speed:Speed:Ability to cover a short distance in as Ability to cover a short distance in as short as time as possible.short as time as possible.

Agility:Agility:Ability to maintain speed while Ability to maintain speed while changing directions.changing directions.

Personal Fitness Principles:Personal Fitness Principles:

Principle of ProgressionPrinciple of Progression

Principle of OverloadPrinciple of Overload– FITTFITT

Principle of SpecificityPrinciple of Specificity

Principle of RegularityPrinciple of Regularity

Principle of Progression:Principle of Progression:The intensity and/or duration of The intensity and/or duration of exercise must be gradually increased exercise must be gradually increased to improve fitness.to improve fitness.

Principle of Overload:Principle of Overload:The work of each session must exceed The work of each session must exceed normal demands placed on the body in normal demands placed on the body in order to bring out training effect.order to bring out training effect.Otherwise known as the FITT PrincipleOtherwise known as the FITT Principle– Frequency Frequency

How often you exerciseHow often you exercise– IntensityIntensity

How hard you exerciseHow hard you exercise– TimeTime

How long you exerciseHow long you exercise– TypeType

Type of exercise performedType of exercise performed

Principle of Specificity:Principle of Specificity:Training must be geared toward Training must be geared toward specific goalsspecific goals– training is extraordinarily specific in training is extraordinarily specific in

its effect, training for one muscle its effect, training for one muscle group or movement pattern does group or movement pattern does not transfer to other muscles not transfer to other muscles groups or movement patterns.groups or movement patterns.

Principle of Regularity:Principle of Regularity:At least three balanced workouts a At least three balanced workouts a week are necessary to maintain a week are necessary to maintain a desirable level of fitness.desirable level of fitness.– ““use it or lose it”use it or lose it”

The Center for Disease Control The Center for Disease Control recommends that adolescents’ recommends that adolescents’ participate in moderate to vigorous participate in moderate to vigorous activity for 60 minutes daily.activity for 60 minutes daily.

FITT PrincipleFITT PrincipleFrequency Frequency – How often you exerciseHow often you exercise

IntensityIntensity– How hard you exerciseHow hard you exercise

TimeTime– How long you exerciseHow long you exercise

TypeType– Type of exercise performedType of exercise performed

Energy Balance:Energy Balance:the difference between the number the difference between the number of calories (kilocalories) consumed of calories (kilocalories) consumed and the number of calories burned. and the number of calories burned.

Intake vs. Output/Expenditure Intake vs. Output/Expenditure – CALORIES PER POUND = 3,500CALORIES PER POUND = 3,500

Types of Muscle Fibers:Types of Muscle Fibers:Slow-twitch fibersSlow-twitch fibers – also known as red fibers because of – also known as red fibers because of the amount of blood supply, are slow to contract but can the amount of blood supply, are slow to contract but can maintain the contraction for longer periods of time. These maintain the contraction for longer periods of time. These types of muscle fibers are good for aerobic exercises and types of muscle fibers are good for aerobic exercises and muscular endurance activities.muscular endurance activities.Intermediate-twitch fibersIntermediate-twitch fibers – are a combination of both – are a combination of both slow-twitch and fast-twitch fibers. These fibers are faster to slow-twitch and fast-twitch fibers. These fibers are faster to contract than the slow-twitch but slower than fast-twitch contract than the slow-twitch but slower than fast-twitch and fatigue happens much more slowly than in the fast-and fatigue happens much more slowly than in the fast-twitch fibers. twitch fibers. Fast-twitch fibers – Fast-twitch fibers – also known as white fibers and also known as white fibers and contract quickly to allow explosive activity. These fibers contract quickly to allow explosive activity. These fibers are good for anaerobic activity and muscular strength.are good for anaerobic activity and muscular strength.

Methods of Developing Methods of Developing Muscular FitnessMuscular Fitness::

ISOMETRICISOMETRIC – resistance exercises that contract the muscle – resistance exercises that contract the muscle but do not change the length of the muscle. Strength will but do not change the length of the muscle. Strength will be developed but only at the angle in which the exercise is be developed but only at the angle in which the exercise is performed.performed.ISOTONICISOTONIC – resistance exercises in which the muscle – resistance exercises in which the muscle lengthens and shortens through the full range of motion. lengthens and shortens through the full range of motion. Because you are working through the full range of motion, Because you are working through the full range of motion, the amount of weight lifted is one that can be lifted at the the amount of weight lifted is one that can be lifted at the weakest position. weakest position. ISOKINETICISOKINETIC – are used with specially designed machines – – are used with specially designed machines – a cable moves over an irregularly shaped cam allowing the a cable moves over an irregularly shaped cam allowing the resistance to change through out the range of motion. The resistance to change through out the range of motion. The advantage to this is that maximum resistance is provided at advantage to this is that maximum resistance is provided at the stronger angles while less resistance is provided at the the stronger angles while less resistance is provided at the weaker angles.weaker angles.

Target Heart Rate:Target Heart Rate:65-85 percent of the maximum heart rate, results in 65-85 percent of the maximum heart rate, results in greatest cardiovascular benefits from exercise.greatest cardiovascular benefits from exercise.Target heart rate zone is determined by the following Target heart rate zone is determined by the following formula:formula:220 – your age = maximum heart rate (MHR)220 – your age = maximum heart rate (MHR)MHR – your resting heart rate* x .65 + RHR = lower limit MHR – your resting heart rate* x .65 + RHR = lower limit of your target heart rate zoneof your target heart rate zoneMHR – your resting heart rate* x .85 + RHR = upper limit MHR – your resting heart rate* x .85 + RHR = upper limit of your target heart rate zoneof your target heart rate zone

– *Resting heart rate is your heart rate taken after at *Resting heart rate is your heart rate taken after at least 30 minutes of rest, best if taken right after waking least 30 minutes of rest, best if taken right after waking in the morning before getting out of bed.in the morning before getting out of bed.

Risk Factors:Risk Factors:Controllable:Controllable:– SmokingSmoking– DietDiet– ExerciseExercise– High blood pressureHigh blood pressure– Cholesterol levelsCholesterol levels

Uncontrollable:Uncontrollable:– AgeAge– HeredityHeredity– gendergender

Sportsmanship:Sportsmanship:Treating your teammates, Treating your teammates, classmates and those you play classmates and those you play against like you would want to be against like you would want to be treated.treated.

Being a gracious winner and a Being a gracious winner and a gracious losergracious loser

Keeping the activity fair, respectful Keeping the activity fair, respectful and fun for all.and fun for all.

Review:Review:Thanks for taking the time to Thanks for taking the time to complete the review.complete the review.

If you know these terms and can If you know these terms and can apply them – you will succeed.apply them – you will succeed.

Good Luck and have a safe, healthy Good Luck and have a safe, healthy and physically active summer!and physically active summer!