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Physical Fitness Study Guide. F.I.T.T Principle (as it relates to cardiorepiratory fitness). Frequency Intensity Time Type. Frequency . How often you exercise. 2 days per week is not enough to increase cardio respiratory fitness level. 4 days per week is minimum. Intensity.

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  • How often you exercise.
  • 2 days per week is not enough to increase cardio respiratory fitness level.
  • 4 days per week is minimum.
  • How hard a person performs physical activity.
  • For cardiorespiratory fitness you must work within your TARGET HEART RATE ZONE.
  • You can measure your intensity by using a Polar Heart Monitor or by taking your pulse during or immediately after exercise.
  • Refers to the duration (length of time) you exercise.
  • To build cardio-respiratory fitness you need to be active continuously for a minimum of 20 minutes.
  • Refers to what exercises you engage in.
  • They must be aerobic in nature (i.e. running, swimming, cycling).
    • Stretching or weightlifting would not be aerobic exercise.
  • Two to three days per week per muscle group gives the best results.
  • Examples might be:
    • Whole body (M-W-F),
    • Split Routine (M-T-Th-F)
  • Intensity is relative to the amount of weight a person can lift.
  • For muscular strength one should use 90% - 75% of their maximum.
  • For muscular endurance one should use 65% - 50% of their maximum.
  • To increase muscle strength the muscle must work to failure.
  • The muscle should work at least 60 to 120 seconds.
  • For muscle strength lift 2-4 sets of 5 - 8 reps.
  • For muscle endurance lift 1-3 sets of 12-15 reps.
  • Any exercise that has resistance.
    • Free weight (Squats)
    • Weight machines (Leg Press)
    • Body weight (Pull-ups)
    • Stretch cords
    • Medicine balls
five components of health related physical fitness
Five Components ofHealth Related Physical Fitness
  • Muscular strength
  • Muscular endurance
  • Flexibility
  • Cardiorespiratory Endurance
  • Body Composition
1 muscular strength
1. Muscular Strength
  • The amount of force a muscle can produce.
2 muscular endurance
2. Muscular Endurance
  • The ability to contract the muscles many times without tiring or to hold one contraction for a long time.
3 flexibility
3. Flexibility
  • The ability to move the joints through a full range of motion.
4 cardiorespiratory endurance
4. Cardiorespiratory Endurance
  • The ability to sustain vigorous activity that requires oxygen intake for extended periods of time.
5 body composition
5. Body Composition
  • The percentage of lean to fat tissue in the body.
four types of exercise
Four Types of Exercise
  • Isotonic
  • Isometric
  • Aerobics
  • Anaerobics
1 isotonic
1. Isotonic
  • Dynamic exercises in which the muscles contract and body parts move.
  • Weight lifting, jumping jacks, push ups, all plyometrics.
2 isometric
2. Isometric
  • Static exercises in which muscles contract but body parts don’t move.
  • Flexed arm hand, wall sit
4 aerobic activities
4. Aerobic Activities
  • Continual muscle contraction in which oxygen is needed for energy.
  • Jogging, cycling, swimming
5 anaerobic activities
5. Anaerobic Activities
  • Muscle contraction done in short, fast bursts in which the heart cannot supply oxygen as fast as muscles use it.
  • Sprints
benefits of exercise
Benefits of Exercise
  • Regular moderate activity within your target heart rate range will maintain sufficient health fitness.
  • Moderate activity most days of the week will reduce the risk of diseases linked to inactive lifestyle.
      • Obesity, diabetes, heart disease
  • Vigorous exercise will increase fitness.
benefits of exercise1
Benefits of Exercise
  • Exercising within the target heart rate range increases the strength of the heart. The stronger the heart the lower the resting heart rate.
  • Exercising increases the pulse rate which means more oxygen is being delivered to active tissues.
  • Exercising burns calories. The more one exercises the more calories are used, the easier to maintain body weight.
training vocabulary
Training Vocabulary
  • Resting Heart Rate:
    • The number of heart beats during a period of inactivity.
    • Best taken first thing in the morning.
  • Target Heart Rate Range:
    • Range of heartbeats per minute that maintains or builds fitness.
training vocabulary1
Training Vocabulary
  • Circuit Training:
    • Combines free weights and resistance machines to work different muscle groups at each station.
    • It is a varied program of conditioning or strength exercises.
  • VO2 Max:
    • The ability of the heart to move oxygen to your cells. It is the best indicator of cardio respiratory fitness.