Washington State Classroom Based Assessment. This test is used to assess classroom based knowledge in the area of Health and Fitness. CONCEPTS OF FITNESS. The test is made up of multiple choice, short answer, and critical thinking questions in the following areas: 1. Body Fat
This test is used to assess classroom based knowledge in the area of Health and Fitness
Lowers your risk of:
Heart Disease Osteoporosis
Heart Attack Obesity
Diabetes Resting H.R.
High Blood Pressure Stroke
Sport and Activity Performance
Speed Walking Jogging
Aerobics Aerobic Machines
Cross Country Skiing Dance
Basketball Snow Shoeing
3 Sets of 10 or less Reps of:
Squats Bench Press
Cleans Triceps Pull - Down
Lunges Bicep Curls
Leg Press Lat Pull - Down
Leg Curls Back Row
Leg Extensions Military Press
Sit and Reach – Hamstrings
Butterflies – Inside Thighs
Beauty Queens – Lower Back
Calf Stretch - Gastrocnemius
Hip Stretch – Quadriceps and Hip Flexors
Arm Over the Top – Triceps
Arm Across the Chest - Deltoids
Muscular Endurance can be enhanced with weight training using 3 sets of 12 or more reps. Muscular endurance is also improved with any of the activities listed on the cardiovascular endurance activity’s list.
The F.I.T.T. Principle is a guideline for building fitness
To improve upon your cardiovascular endurance you would choose an activity such as jogging. Lifting weights, although important, would not enhance endurance.
When weight lifting, add weight to your sets. Your muscles adapt to the weight change and they become stronger.
When swimming, increase your pace so your heart rate is increased within the target zone. Also add 5 or more minutes to your swim.
Protein – 2-3 servings a day
Grains – 6-11 servings a day
Vegetables – 3-5 servings a day
Fruits – 2-4 servings a day
Dairy – 2-3 servings a day
Snacks/other – none to sparingly
1. Weight Maintenance
2. Weight Gain
3. Weight Loss
***The best way to control weight is to balance caloric intake with caloric expenditure.
1. To maintain your current weight the amount of calories you eat and the amount you burn should equal each other.
2. To gain weight you must take in more calories than you burn.
3. To lose weight you must take in less calories than you burn.
Stay away from fad diets. How do you know if it is a fad diet?