2. Five Principles of Fitness:
Cardio Respiratory Endurance – the ability of your ________ to transport oxygen to working __________.
heart
muscles
Heart
Oxygen
Muscles

3. Five Principles of Fitness:
joints
Flexibility – the ability of your _______ to move through it’s entire _______ ___ _______ .
range of
motion

4. force muscle muscle work
Five Principles of Fitness:
force
Muscular Strength – the amount of _______ a ________ can exert. (How much a muscle can do).
muscle
Muscular Endurance – the ability of a _______ to ______ for a long period of time. (How long a muscle can work)
muscle
work
Muscular Strength
Muscular Endurance

5. Five Principles of Fitness:
body
fat
Body Composition – a ratio of _____ ____ and _____ ________ .
lean
muscle

6. Principles of Training/Exercise:
F.I.T. = ___________/_________/_______
Frequency
Intensity
Time
Frequency is how ______ you engage in regular _________ or ________ .
often
exercise
activity
Intensity is how _________ your exercise is.
difficult
Time is how _______ your exercise session is.
long
The ability to quickly change the position of the body and to control the body’s movements is _______
agility

7. heart rate maximum heart rate target heart rate
Principles of Training/Exercise:
The number of times your heart beats per minute is called your ______ ______ .
heart
rate
The maximum number of times your heart can beat per minute is called your _________ ______ _______ .
220 - _____ = _____
(age) MHR
MHR X = _____
(lower range)
MHR X = _____
(high range)
maximum
heart
rate
The recommended heart rate to exercise in is called your ______ _______ _____
target
heart
rate

8. Principles of Training/Exercise:
Long sustained exercise that elevates your heart rate and lasts longer that 1 ½ minutes is _________ exercise. Literally – with oxygen
aerobic
Short bursts of exercise that lasts no longer than 1 ½ minutes is _________ exercise. Literally – without oxygen
anaerobic

9. Principles of Weight Training:
Overload – to improve your physical fitness you must ________ the amount of F.I.T. activity or exercise you normally do.
increase
Progression is __________ ___________ the amount of exercise over time.
gradually
increasing
Specificity – to build specific parts of physical fitness you must do _________ ___________.
specific
exercises

10. one movement of exercise
Principles of Weight Training:
Repetition - ________________________
one movement of exercise
Set - _____________________
a group of repetitions
Power is the ability to exert force ________
5 Repetitions
quickly
Free weight exercises require the use of multiple ________ groups to ________ the weights
muscle
balance
2 Sets
Weight machines assure you use proper __________ and help create good weight training ________ .
technique
habits

11. Soreness due to exercise
Proper Technique:
Delayed Onset Muscle Soreness (DOMS)
________________________
Soreness due to exercise
________________________
24 to 72 hours later
Range of Motion is the ________ movement a ________ can make.
entire
joint

12. Proper Technique:
Muscular Contraction -
the attempt of a
muscle to shorten
Concentric
A ______________ contraction is a contraction of a muscle in which the muscle ___________ as it contracts.
shortens
An ____________ contraction is a contraction of a muscle in which the muscle ___________ as it contracts.
Eccentric
lengthens

13. Concentric Contraction
Eccentric Contraction