Name_______________________________________ 7th Grade Fitness Health Related Physical Fitness: 1.

Cardiovascular the ability to exercise the heart and lungs for long periods of time. There are two types of exercise to increase this area: A. Aerobic: Means with oxygen. These are exercises that involve continuous physical activity lasting for at least 10 minutes. The heart rate and breathing rate become elevated and the oxygen supplied to the muscles meets the muscles demand for oxygen. It involves moving the large muscles of the body in repeated patterns of motions. EX: jogging, swimming, aerobics, cross-country skiing. B. Anaerobic: Means without oxygen. These are intense physical activities that last only a few seconds to a few minutes. Muscles use up oxygen faster than the blood can supply it even though your heart and breathing rates may be elevated. These improve muscle strength. EX: sprinting, weight lifting 2. Strength is the amount of force you can put forth with your muscles. It is often measured by how much weight you can lift. There are two types of exercises to improve strength: A. Isotonic contraction and relaxation of muscles through the full range of their motion. They are performed with or without weights and are repeated to develop muscle strength. EX: push-ups, pull-ups, weight lifting, crunches B. Isometric muscles contract but do not shorten. EX: pushing against a wall, pushing hands together 3. Muscular endurance the ability to use the muscles many times without getting tired. People with good muscular endurance are likely to have better posture, have fewer back problems and be better able to resist fatigue. 4. Flexibility the ability to move your joints through a full range of motion. People with good flexibility have fewer sore and injured muscles. Stretching before and after exercising will increase flexibility. 5. Body composition/Body fatness the percentage of body weight that is fat compared to other body tissue. People who have a higher percentage of fat are more likely to be ill and have a higher death rate than lean people.

Skill Related Physical Fitness 1. Agility the ability to change the position of your body quickly and to control the movement of your whole body. 2. Balance the ability to keep an upright posture while you are standing or moving. 3. Coordination the ability to use your eyes and body parts together in an effective way to accomplish a particular task or skill. 4. Power the ability to do strength performances quickly. 5. Reaction time the amount of time it takes you to get moving once you see the need to move. 6. Speed the ability to perform a movement or cover a distance in a short period of time. FITT Principle F Frequency (How often do you exercise?) I Intensity (How difficult is the exercise?) T Time (How long do you perform the exercise?) T Type (What exercise are you doing?) Terms to Know 1. Maximum Heart Rate (MHR) The highest number of times your heart can contract in one minute, or the heart rate that a person could achieve during maximal physical exertion 220 age = MHR EX: 220 14 = 206 MHR 2. Target Heart Rate (THR) also known as the Training Heart Rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. 3. Resting Heart Rate (RHR) The number of resting heartbeats per minute (use the radial or carotid arteries) 4. resistance a force that pushes against motion (weight) 5. flexion shortening of a muscle 6. extension straightening of a limb 7. pulse the rate at which the heart beats, measured in beats per minute (BPM)