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Fitness Terminology
8th Grade Physical Education
What Is Fitness?
Definition: A state of health characteristics, symptoms, and behaviors enabling a person to have the highest quality of life.
In other words your overall state of health.
Components of Fitness:
Aerobic/cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Aerobic Endurance
Definition: the ability of your heart to pump oxygen-rich blood to muscles during exercise that is done for an extended amount of time.
Criteria:
Must be done continuously for at least 20 minutes.
Must increase your heart rate.
Uses cardiovascular and respiratory systems.
Benefits:
Improves cardiovascular and respiratory systems (become more efficient).
Decreases resting heart rate.
Maintains caloric balance (burns excess calories).
Decreases stress.
Lowers blood pressure.
Examples:
Running
Biking
Swimming
Snowshoeing
Rollerblading
Aerobics class
Basketball
Heart Rate
Heart Rate = the number of times your heart beats in one minute.
Resting Heart Rate = your heart rate while completely at rest.
People with resting heart rates over 70 have a greater risk for heart attacks.
Regular aerobic exercise will decrease resting HR's.
Maximum Heart Rate = the fastest your heart can beat. It is found by taking 220 and subtracting your age.
(Max HR = 220 - age)
In order for exercise to be considered aerobic, you need to be exercising at 60-85% of your maximum heart rate.
(220 - age) x 85% = top end of Target Heart Range
(220 - age) x 60% = bottom end of Target Heart Range
Anaerobic: working at higher than 85% of your maximum heart rate.
Muscular Strength
Definition: the maximum force that can be generated by a muscle.
Criteria:
Must involve a maximal effort.
Must be moving a very heavy resistance.
Benefits of improving muscular strength:
Strong muscle fibers and tendons.
Increases metabolism.
Maintain good posture.
Reduce fatigue.
Prevent injuries.
Prevent back problems.
Examples:
Weight training moving a heavy weight with a low number of repetitions.
Shot put.
Lifting a car.
Muscular Endurance
Definition: the ability of a muscle to repeat contractions against a less-than-maximal load.
Meaning: being able to use the muscles for a long period of time.
Must involve contracting muscles many times.
Must involve some type of light resistance
Benefits of improving muscular endurance:
(same as muscular strength)
Increases metabolism.
Maintain good posture.
Reduce fatigue.
Prevent injuries.
Prevent back problems.
Examples:
Weight training moving a light weight with a high number of repetitions.
Crunches/sit-ups.
Flexibility
Definition: A measure of a joint's ability to move through a normal range of motion.
Criteria:
Must involve muscles being stretched.
Increases range of motion
Reduced risk of injury
Prevents and reduces muscle soreness
Increases speed
Improves athletic performance.
Improves body awareness.
Improves circulation.
Feels good - relaxes you.
Body Composition
Definition: the relative amounts of muscle, bone, and fat in the body.
Is divided into two categories: fat weight and lean body weight.
Is expressed in a percentage.
Example: 22% body fat.
Meaning:
A person weighing 100 with a body fat percentage of 22% has 22 pounds of fat on their body, and 78 pounds of lean weight.
Aerobic exercise - burns calories (decreases fat weight).
Weight training - increases the amount of muscle (lean body mass)
Regular exercise also increases your metabolism, so you burn more calories during the day.
Dangers of being obese (very overweight):
Increase risk of heart disease.
Increased risk of diabetes
Increased risk of hypertension.
Increased stress on the body's joints.
While body composition is a component of health related fitness, this is not a component that we will be concerned with in our classes.
Basic Anatomy
Bones: make up our skeletal system, provide a structure.
Muscle: cause and create motion.
Joint: where two bone come together, is where motion occurs.
Tendon: attaches a muscle to a bone.
Ligament: attaches one bone to another bone.
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