Topic:

Exercise & Fitness Date____________

Exercise & Fitness Notes
Interpersonal Relations - Mrs. Torp
Questions/Main Ideas: Notes:
Benefits of Regular Exercise:

Four Major Health Related Components to Fitness:

1. Flexibility – the ability to

Examples:

2. Muscle Endurance – the ability of

Examples:

3. Muscle Strength – the ability of

Example:

4. Cardiovascular (Cardiorespiratory) Endurance – the ability of circulatory

and respiratory systems (heart, blood vessels, and lungs) to

This component is most importance to lifetime wellness because it keeps the

heart healthy.

Examples:

Summary:
Topic:
Exercise & Fitness Date____________
Questions/Main Ideas: Notes:
Skill Related Components to Fitness: Aspects which form the bases for
successful sports participation.
1. Speed – the ability to move quickly from one point to another.
2. Agility – the ability of the body to change direction quickly & accurately.
3. Balance – the ability to maintain equilibrium while stationary or moving.
4. Coordination – the ability to combine the senses with the body parts to
perform activities smoothly and accurately (hand – eye, foot – eye).
5. Reaction Time – amount of time it takes to get moving in response to a
stimulus.
6. Power – the ability to transfer energy into force at an explosive pace
(hitting a ball, jumping).

Resting Heart Rate (R.H.R.) –

To get an accurate rate, you should take your pulse for 1 full minute before
you get out of bed in the morning. Do this for a few mornings and take the
average of those counts.

Maximum Heart Rate (M.H.R.) –

Figuring Maximum Heart Rate:

220 – your age = M.H.R.

Example:

Target Zone Heart Rate –

For beginners who are in good health, but just starting to workout, or
working out on an irregular basis, target zone is about _____ of your M.H.R.
People who are healthy and work out at least 3 times per week, and have
been working out regularly for a few months may increase their target zone
to _____ of their M.H.R.

Summary:
Topic: Exercise & Fitness Date____________
Questions/Main Ideas: Notes:
Estimating Target Zone Heart Rate:
For beginners:
M.H.R. x 60% = Target Zone Heart Rate
Example:

For advanced:
M.H.R. x 80% = Target Zone Heart Rate
Example:

Exercise Program:
A safe and well planned cardiovascular exercise program should consist of :
Stage 1 –

examples: stretching, light jogging

Stage 2 –

examples: aerobics, running, swimming, zumba, etc.

Stage 3 –

examples: stretching, floor exercises, flexibility activities,

slower paced exercises combined with stretching

For cardiovascular improvement, you should exercise at least ______ times

per week, with _______ minutes per workout at your target zone rate.

It takes _______ months of consistent workout to make a big improvement

in fitness level. When workout routines stop, muscles begin to lose tone.

Body Mass Index* – BMI – the measure of body fat based on height and
weight. You can check yours at the Centers for Disease Control (CDC) website at
http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx
*Keep in mind that BMI does not take frame size or lean muscle percentage, or waist to hip
ratio, which all play a role in determining probability of overall health.

Normal Range of Body Fat (for adults over the age of 23):

Men = __________ _____ or higher = obesity

Women = __________ _____ or higher = obesity

Summary: