physical fitness
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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| my resting heart rate | 68
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| my exercise heart rate | 198
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| my recovery heart rate | 92
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| things that can increase your resting heart rate | caffeine, nicotine, stress, illness, not recovered from a hard workout
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| something that can decrease resting heart rate | Alcohol
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| what happens to a persons resting heart rate when they become more cardiovascularly fit? | it goes down
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| what is an average resting heart rate | 60-80 beats per minute
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| your heart is a muscle that will become __________ as you grow more cardiovascularly fit | stronger
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| why isn't the thumb used to count pulse | it has a pulse of its own
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| When is the best time to take your resting heart rate? | when you first wake up
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| heart rate is the same thing as _____ | pulse
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| what are the two most common places to take your pulse | wrist and neck
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| what does FITT stand for? | Frequency, Intensity, Time, and Type
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| Frequency | how often you exercise per week. you must workout at least 3 to 4 days per week.
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| Intensity | how hard you workout. Your heart rate should be in your target heart rate zone for best cardiovascular results
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| Time | how long you perform on your exercise session.
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| How longs should you workout in order to get cardiovascular benefits? | 15 minutes in your target heart rate zone
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| Type | the kind of exercise used to maintain or modify fitness
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| examples of cardiovascular exercise | running, bicycling, jumping rope, soccer, basketball, skating, or swimming
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| Name the five components of physical fitness | Cardiovascular Function, Body Composition, Muscular Strength, Muscular Endurance, and Flexibility.
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| Cardiovascular Function | deals with the condition of your heart and lungs
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| Body Composition | percentage of body fat.
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| Average percentage of fat for women | 23%
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| Average percentage of fat for men | 15%
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| high levels of body fat can cause.... | heart disease, high blood pressure, diabetes, kidney disease, and arthritis
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| exercises which can decrease body fat | same as cardio exercises
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| method for evaluating % of body fat | skin caliper test
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| Muscular Strength | ability of a muscle to exert force
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| Muscular Endurance | doing something over and over without tiring
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| Flexibility | the range of motion of a specific joint or a group of joints
*sit and reach test
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| benefits of flexibility | prevents muscles from shortening, increases capacity of joint movement, reduces chance of injury, relieves muscle soreness
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| cardiovascular benefits | less heart disease, less likely to die from heart attacks, develop extra coronary arteries in the heart, heart gets stringer, concentration and ability to cope with stress are improved.
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| benefits of exercise | heart rate decreases, number of blood vessels increase, bone strength increases, muscular endurance increases, and muscular strength increases.
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Created by:
pragu :)
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