• The way people look can be improved by diet and exercise. Explain how using the words calorie and aerobic exercise.

• Improving physical fitness has many good effects. What are a few?

• Research about teenagers and physical fitness claim Females are LESS concerned about fitness than males AND overall most are in poor condition. Give one more fact.

• There is a relationship between body weight and physical fitness as body weight can be misleading. The percent fat is a healthier measure than the scale. Why?

• Some health risk factors can be controlled like smoking, high blood pressure, inactivity, and levels of stress.

• The skill–related components of fitness can best be associated with how well you play sports and do other activities. Explain.

Identify the component of each:
A. Health-related
B. Skill-related
1. Muscular strength ______________
2. lifting weights 12 to 20 repetitions ________________
3. Static stretching _________________
4. balance ______________________
5. Reaction time ___________________
6. Sprinting _______________________
7. Jogging 20 minutes ________________________
8. Coordination ______________________________
9. Cycling 7 days a week to lose weight _______________________
10. Power is ______________________

B. Change any false to true by correcting the statement.

1. _____ selecting proper shoes is the most important consideration when choosing your exercise wardrobe (clothing).

2. _____ You should dress in layers during cold weather.

3. _____ The exact cause of a stitch in the side is not known.

4. _____ Microscopic tears in the muscle fibers and connective tissues are one cause of muscle soreness after you exercise.

5. _____ Heat Cramps is the most serious Heat Related Illness.

6. _____ Hypothermia is a breakdown in the body’s ability to produce heat.

7. _____ When exercising in hot weather wearing a rubber suit will help you safely loose weight.

8. Milo of Crotona. This famous Greek athlete increased his strength by lifting a small calf several times a week. As the calf grew heavier Milo’s muscles became stronger. Eventually Milo was able to lift a full-grown bull over his head.

9. This story is an example of the principle of:

10. How often you exercise is referred to as:

11. How long you exercise is referred to as:

12. How hard you exercise is referred to as:

13. As you work harder (overload), your body adapts and becomes used to the workload. Because of this fact, you must apply another principle to your workout plan. This explains the need for the:

14. Flexibility exercises will increase flexibility and weight lifting will directly affect your strength. Which principle is being applied in this example?

15. Stretching exercises will help: (list 4 things from your notes)

16. Muscles and other connective tissues should be stretched at least _________.

PART C

1. To increase flexibility, you must overload the muscle by
A. Increasing your running distance to one mile
B. Performing isometric exercises 3 times a week
C. Stretching farther than normal

2. Identify three stretches that are accepted as healthy stretches and 3 that should be avoided. Then, explain why these stretches are dangerous.

3. It is important to move joints through their full range of motion on a regular basis. As people get older, they often lose their flexibility because of inactivity. This excerpt from your book, best explains why

4. Flexibility can be improved by performing stretching exercises more often, by stretching the muscle beyond its normal length to reach the stretching point and or holding the stretch for a longer period of time. These are examples of the Principle of _____________________

5. What do ligaments do?

6. Decide which two of the 4 types of stretching are considered safe for increasing flexibility?

7. What is the maximum heart rate of a 20 year-old female?
Show your work

8. Your friend, who is age 15, wishes to start a jogging program. Using a percentage of maximal heart rate, what would you suggest as a proper starting heart rate?

9. What should your training heart rate be when you intend to attain cardiovascular fitness? Show your work
What is the best frequency for a person whose goal is to improve cardiovascular fitness?

10. When you run faster, you are increasing which principle of overload?

11. What does the low resting pulse generally indicate?

12. What is the rate at which the recovery heart rate should drop?

13. Where is the easiest place to take your pulse?
What is the name of that artery?

14. The systolic pressure is when…

15. The diastolic pressure is when…

16. Normal blood pressure is…

17. Name 4 activities that meet the requirements of an aerobic exercise.

PART D- Muscular strength(MS) or muscular endurance (ME):
a. Low resistance and high repetitions _____
b. High resistance and few repetitions _____
c. Fast twitch muscle fibers _____
d. Slow twitch muscle fibers_____
e. Lifting between 4 and 8 repetitions_____
f. Training with 50% of your 1RM _____
g. The ability of a muscle to exert a force one time_____
h. The ability to use muscles for a long period of time_____
i. Training with 80% of what you can lift one time_____

Myth or Fact? Write why it is a myth if it is not a correct statement.

1. Strength training is said to be good for males but not for females.

2. A female can realize all the benefits of weight training without worrying about muscle bulk.

3. If you stop weight training, your muscle will turn into fat.

4. Weight training will give you a muscle bound physique.

5. Women do not have testosterone and men do not have estrogen.

Review the training program below and choose the best answer to the following questions.

Sally Shape -FITT CHART

Age 14: Resting Pulse: 70 bpm 1-RM: 100 lbs.

Activity: Wt. Training

No. of sessions M-W-F    Per/ week.

Resistance 60 pounds-70 pounds

SET/REPS 12 reps/3 sets

6. What was the frequency of Sally Shape s’ workout?
___60 to 90 %                           ___4 to 8 repetitions
____2 –3 days a week              _____75 bpm

7. At what level of intensity did she work the muscles?
_____60%        ______ 4 to 8 repetitions           _____2 days a week         _______ 75 BPM

8. How much time did she lift at each station?

9. What Component of fitness is she working on?

10. Define the words and study
a. Creeping obesity
b. Lean body mass
c. Obese
d. Somatotypes
e. Bulimia
f. Anorexia Nervosa
g. Ideal body weight
h. Fad diet

11. A series of exercises interspersed with rest periods best describes ________

12. If I wanted to strengthen the core muscles in my abdomen, back, and buttocks which program would best suit my needs? ______________

13. Six to twenty exercise stations set up so the weight trainer can move quickly from station to station performing a certain number of reps/sets or doing as many as possible in a set amount of time is called _______________.

14. A great sport for developing flexibility is

15. Sports that provide the greatest benefit for body composition include

A. Frequency        B. Intensity             C. Time

16. _____ stretching further
17. _____ stretching more often
18. _____ running faster
19. _____ Running longer distance
20. _____ Running 5 days a week instead of 3 days a week
21. _____ increasing the number of sets in a weight lifting program
22. _____ increasing the number of reps in the weight program
23. _____ increasing the amount of weight lifted
24. _____ progressing from a walk to a jog to a run
25. _____ Playing two games of tennis instead of one

Fitness Assessments

A. Flexibility                        B. Muscular strength
C. Muscular endurance         D. Cardiovascular endurance
E. Body composition

26. _____Sit and reach test.         30. _____ Pull ups (choose two)
27. _____ 12 minute run              31. _____ Mile run
28. _____ One repetition max      32. _____ Walk test
29. _____Underwater weighing    33. _____ Trunk Lift