2. Category 5 Category 4 Category 3 Category 2 Category 1 50 40 30 20 10 20 30 40 50 10 20 30 40 50 10 20 30 40 50 10 20 30 40 50

3. Category 1 – 10 Points What is Dynamic Stretching? A)Holding your stretches for 1 minute B)Talking and stretching at the same time C)Moving and stretching, like high kicks and lunges

5. Category 1 – 20 Points To improve your body composition, you would use the health related components of Cardiorespiratory Endurance and Muscle Strength/Muscle Endurance. Describe how these components can improve your body composition?

6. 1)Cardiorespiratory uses energy. Fat is an energy source 2)Muscle burns calories 3 times faster than fat, so the more muscle you have the faster to lower your body fat levels

7. Category 1 – 30 Points Bone Density can be increased by eating food that is rich in what?

9. Category 1 – 40 Points The ability to push and pull can be improved or maintained by applying the FITT principle for what health related component:

11. Category 1 – 50 Points Yolanda’s teacher handed out fitness summary reports to each student. Analyze Yolanda’s fitness scores and answer the following question: Which component of fitness does Yolanda need to improve the most?

12. 17 seconds in the mile, ½ inch in the sit / reach, 2 situps and 6 pushups ANSWER: Yolanda need to increase her pushup score Push-Ups are Muscle Strength

13. Category 2 – 10 Points Matthew’s goal is to improve the muscular strength in his legs. What exercise can he do to improve this?

15. Category 2 – 20 Points In order to produce energy, oxygen must be delivered to the muscles using what body system? A)Aerobic System B)Anaerobic System

17. Category 2 – 30 Points The required daily allowances on a food label are based on how many calories?

19. Category 2 – 40 Points The Cardiovascular and respiratory systems work together. Explain the main function of each system (7 th & 8 th only)

20. CARDIOVASCULAR- Your heart pumps the blood that is carrying the oxygen to the muscles The lungs mix the oxygen and blood together

21. Category 2 – 50 Points What is the recommended frequency of flexibility training per week?

23. Category 3 – 10 Points Most teens between the ages of 12 and 14 need between _____ and _______ hours of sleep each night?

25. Category 3 – 20 Points Choose 2 of the macronutrients listed below and describe how the body uses that macronutrient FATSCARBOHYDRATESPROTEIN

26. FATCARBOHYDRATESPROTEIN Energy source#1 energy sourceEnergy Source Protects organsProvides minerals And vitamins “building blocks” Builds and repairs Bones and muscles

27. Category 3 – 30 Points Body Composition is affected by 2 factors- The number of calories eaten (energy in) and the amount of activity performed and calories burned (energy out). Body composition is maintained by having a balance of what?

28. Calories in (food eaten = Calories used (body functions and exercise)

29. Category 3 – 40 Points If you want to know the amount of macronutrients in your yogurt and how many calories the yogurt contains, what is the most reliable and fast source to get this information?

31. Category 3 – 50 Points List 2 activities that improve cardiorespiratory endurance and then describe how each activity improves cardiorespiratory endurance

32. Any activity that increases your heart rate and breathing rate Examples: Soccer- Dribbling a soccer ball, Basketball – Dribbling down the court, Swimming - Swimming laps

33. Category 4 – 10 Points List 2 risk factors for heart disease, one that you can control and one that is determined by heredity (family genes)

34. Factors you can controlHeredity- You can’t control dietage exercisegender Smoking, drugs, alcoholFamily history

35. Next to last page Category 4 – 20 Points What are 2 benefits of keeping an exercise / Nutrition Log?

36. Know your starting point and set goals from that Keep track of your progress- see what steps or goals need to be changed Can know when you have reached you goal and can set a higher goal

37. Next to last page Category 4 – 30 Points What foods have the highest amount of protein? A)Beans and Rice B)Milk and Cereal C)Apple D)Granola

39. Category 4 – 40 Points What is an excellent activity for improving flexibility?

41. Category 4 – 50 Points What body part is NOT used to transport oxygen to the muscles? A)Lungs B)Tendons C)Arteries D)Heart

43. Category 5 – 10 Points What activity could NOT fit into more than one intensity level? A)Walking a dog B)Reading a book C)Riding a bike D)Shooting Baskets

45. Category 5 – 20 Points Bobby met the minimum health standards in all his fitness tests, except the mile run and sit-ups. List the health component for each. Describe what Bobby can do to improve his score in order to meet the Health Standards 7 th & 8 th grade only

46. MileSit ups Cardiorespiratory EnduranceMuscle Endurance Do more aerobic activities By increasing the time, frequency or intensity of the run Do more situps each day or increase the number of situps you do

47. Category 5 – 30 Points What exercise would best strengthen the Pectoral muscles? A)Lunges B)Bicep Curls C)Crunches D)Chest Press

49. Category 5 – 40 Points What are 2 safety considerations or rules for using dumbbells Or “free weights”?

51. Category 5 – 50 Points What are 2 benefits of weight bearing or weight lifting exercises?

52. STRENGTHEN MUSCLES Strengthen Bones

53. Short term GoalLong Term Goal Is a goal you set – try to reach in a few days or a few weeks Example: I will beat my fall mile time by 12 seconds when we run it next week Is a goal you set – You try to reach in a few months or a year Example: I will get a 3.4 GPA my freshman year in high school

54. Maximum Heart Rate220 – 13 = 209 Heart Health-66 – 85%209 x.66 = 137 209 X.85 - 177 Base Range – 51% - 66%209 x.66 = 137 209 x.51 = 106 Target zone to improve your Cardiorespiratory Endurance 137 - 177