Fall End of Course Exam Study Guide

5 Parts of Fitness and the Fitnessgram tests we use to measure Part of Fitness Fitnessgram test(s) Aerobic Capacity mile run or PACER Flexibility shoulder stretch or sit and reach Muscular Strength trunk lift, push ups, modified pull ups, flexed arm hang, Muscular Endurance curl ups Body Composition Body Mass Index (BMI)

V02 Max: What is it? Fitness can be measured by how much oxygen you can use while exercising. The more fit you are, the better your body can use oxygen. VO2 max = Aerobic Capacity = Heart and lung endurance

2 Types of Exercise Aerobic Exercise Anaerobic Exercise -Requires ample oxygen -Requires little oxygen -Exercise intensity is low -Exercise intensity high -Exercise time can be long -Exercise is over quickly -Minimal effort -Maximum effort

The FITT Principle Involves How often you work out (Frequency) How hard you work out (Intensity) How long you work out (Time) Kind of work out you do (Type) The FITT Principle is used when creating a fitness/practice plan.

Overload Principle Placing an increased physical demand upon the body.   Placing an increased physical demand upon the body. This increased work load causes the body to adapt or change which leads to improved physical condition. The more exercise you do, the more you are capable of doing. If you increase a cross country runner’s long-distance run by five minutes, you’ve added an overload of duration. If you instead ask the runner to run her normal distance but in a shorter amount of time, you’ve added an overload of intensity.

Specificity Principle Definition: Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill.

Principle of Progression To steadily improve your fitness level, you must continually increase the physical demands to overload your system. If the training demand is increased too quickly, you will be unable to adapt and may break down (injury). As a person’s fitness level improves, he or she will need to make adjustments to the exercise program if continued improvements are desired. That is, what used to be overload may no longer be sufficient. Frequency, intensity or amount of time (“FITT Principle”) dedicated toward the individual’s exercise program may need to be changed for continued fitness enhancement.

Personal Fitness Plan Step 1: Find baseline fitness data (pre-test) Step 2: Compare pre-test score to HFZ standards Step 3: Identify areas/tests that need improvement Step 4: Create personal SMART goals based upon data Step 5: Create fitness plan based upon SMART goals Step 6: Apply FITT, Overload, Specificity, and Progression principles to fitness plan.

S.M.A.R.T. Goals SMART goals are used to help guide/direct a person to achieve a desired goal. A SMART goal must include: S- Specific test or part of fitness to be improved M- Measurable data (time, reps…) A- Achievable data must be realistic within the time constraints R- Relevant: Goal must mean something to creator T- Time frame of goal. How long will it take?