Physical Fitness Study Guide By Deborah Brener

Cardiovascular or Aerobic Exercise: Is any type of exercise that slowly raises your heart rate and keeps it up there for an extended amount of time To be considered aerobic, an activity must be: Continuous and repetitive in nature Raise your heart rate to its target zone Use large muscle groups

Benefits of Cardiovascular Fitness: Strengthened heart and lungs Reduced risks of diseases like diabetes, heart disease, stroke Increases your endurance so that you can work longer without fatigue Helps control your weight Increases self-confidence and self-image More energy for leisure-type activities

What Are Some Aerobic Activities? Jumping Rope Jogging Biking Cross-Country Skiing Swimming Soccer Dance or Step Aerobics Stair Climbing

Remember to include the following when setting up an exercise program: Basic Heart and Muscle Warm-Up: Helps to reduce the risk of injuries Light Aerobics or Jogging (lasting at least 1-3 min.) Slow Muscle Stretches (of each muscle group that will be involved in your Workout) The Workout: Main part of your physical activity program (lasting between minutes) Include activities from the various fitness components: Muscular Strength and Muscular Endurance Cardiovascular Endurance Flexibility The Cool Down: Helps to prevent dizziness or fainting after vigorous exercise Walk or do the same activity at a slower pace (1-3 minutes) Can include stretching the muscle groups that were involved

Basic Principles of Exercise : The Principle of Overload: States that the only way to produce fitness and health benefits is to require your body to do more than it normally does. The Principle of Progression: States that the amount and intensity of your exercise should be increased gradually. You need to exercise in your target fitness zone. The Principle of Specificity: States that the specific type of exercise you do determines the specific benefit you receive.

How Much Physical Activity Do You Need? Use the F.I.T.T. Formula to help you apply the basic principles of exercise. Each letter in the word F.I.T.T. represents one of the four important fitness factors. Frequency : 3-5 times a week Intensity : Refers to how hard you perform physical activity but it depends on the type of activity. Increased heart rate and breathing Heart Rate in target heart rate zone Talk-Jog Rule: It is the correct intensity if you can talk while exercising. Sweating Time Spent : Length of time you should do physical activity depends on the type of activity you are doing and the part of fitness you are developing. Cardiovascular Endurance Activities (Aerobics): 20 minutes or more at your target rate Flexibility Exercise: Hold the stretch for at least 20 seconds Type of Activity : Refers to the kind of activity you do to build a specific part of fitness or to gain a specific benefit. Cardiovascular Endurance Muscular Strength and Muscular Endurance Flexibility (Stretching) Lifetime Physical Activity

References and Websites: Archives of Pediatrics and Adolescent Medicine, January 2008 Fitness for Life by Charles B. Corbin and Ruth Lindsey,1997 Fitness for Life: An Individualized Approach by Allsen, Harrison, & Vance,