7th grade fitness Ms. OSTRANDER

Basic principles of physical activity Overload Progression Specificity

To require of your body to do more than it normally does. Overload To require of your body to do more than it normally does. You need to increase the amount of physical activity to improve your health.

The intensity of your exercise should be increased gradually. Progression The intensity of your exercise should be increased gradually. Examples would be adding weight over time or increasing your heart rate.

Specificity The specific type of exercise you do determines the benefit you receive. Examples would be lifting weights to gain muscle or running to improve cardiovascular.

Warm up Exercise designed to help you get ready for physical activity. Includes cardiovascular activity followed by stretching exercise.

Cool down Exercise designed to help you recover after physical activity. Includes cardiovascular activity followed by stretching.

The Basic terms when lifting weights Repetition Set Circuit

REPETITION- Each instance that a person performs (repeats) an exercise REPETITION- Each instance that a person performs (repeats) an exercise. An example would be doing 10 repetitions of the arm curl. SET- Groups of repetitions of an exercise. An example would be performing 10 repetitions followed by a rest would be one set. CIRCUIT- When a person performs a group of exercises in sequence. An example would be finishing one column of exercises in gym class.

(Part #1) Health related components of physical fitness Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Cardiovascular Fitness

CARDIOVASCULAR ENDURANCE- The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise for an extended period of time. Examples would be running, biking and swimming. MUSCULAR STRENGTH- Is the use of resistance to contract the muscles which allows the muscles to build strength (get stronger). Examples would be push-ups and strength training with weights.

MUSCULAR ENDURANCE- It is the ability of a muscle to sustain repeated contractions against a resistance for an extended period of time. Example would be holding a plank, wall sit or crunches. FLEXIBILITY- Is the range of motion in a joint or group of joints, or the ability to move joints efficiently. Examples would be Static Stretching and Dynamic Stretching.

BODY COMPOSITION- The relative percentage of body fat compared to lean body mass (muscle, bone, water, etc).

(Part #2) Skill related components of physical education) Speed Agility Balance Coordination Reaction Time Power

SPEED- The ability to move quickly from one point to another SPEED- The ability to move quickly from one point to another. An example would be a short sprint. AGILITY- The ability of the body to change directions quickly and under control. An example would be weaving in between a line of cones quickly without hitting any. BALANCE- The ability to maintain upright posture while still or moving. An example would be standing on one foot while touching your nose.

COORDINATION- The integration with hand and/or foot movements with the input of the sense. An example would be catching an object that is thrown at you. REACTION TIME- The amount of time it takes to get moving. an example would be quickly being able to start when the whistle blows. POWER- The ability of the body to do strength work at an explosive pace. An example would be jumping a long distance.

Static stretching Vs Dynamic Stretching

Static stretching Stretching slowly as far as possible without pain for 10 to 20 seconds.

Dynamic stretching (Ballistic Stretching) A series of quick but gentle bouncing or bobbing motions designed to stretch the muscles. An example would be arm circles.

Heart rate Resting Heart Rate Maximum Heart Rate Target Heart Rate

RESTING HEART RATE- Your Heart Rate at rest RESTING HEART RATE- Your Heart Rate at rest. An example is when you are sitting and relaxed. MAXIMUM HEART RATE- Maximum Heart Rate is the highest heart rate an individual can achieve without causing harm to the body. (220 - Age = MHR) example: 220 - 15 years old = 205

TARGET HEART RATE ZONE- Target Heart Rate Zone is the predetermined pulse rate to aim for during exercise so that the cardiovascular system is working at its most efficient level. This is how you distinguish if you are not working out hard enough.

How to figure out Target heart rate zone MHR (x) .7 = low end target MHR (x) .85 = high end target Example 205 max (15 year old) x .7 = 144 205 max (15 year old) x .85 = 174

Examples: running, biking, swimming Aerobic fitness Constant moderate intense exercise in which the body fuels on oxygen while the heart and lungs (cardio respiratory system) work hard at replenishing the oxygen in the working muscles. Examples: running, biking, swimming

Examples: weight lifting, sprinting, jumping Anaerobic exercise Intense exercise done in short fast bursts in which the heart cannot supply oxygen as fast as muscles need/use it. Examples: weight lifting, sprinting, jumping