MINERVA DELAND
PHYSICAL-EDUCATION
FITNESS COMPONENTS
SECONED QUARTER
During the second quarter of your physical education class you will be responsible for the following terms and concepts. You will demonstrate your understanding of this fitness information by taking the quiz and completing the homework assignments. The information will be presented to you and your instructor will guide you through activities that will help you understand how the principles of fitness, nutrition, and cardiovascular fitness are all important ingredients to a positive wellness lifestyle.
Chapter 5 Principles of Training
OVERLOAD -- placing increased demands upon the body so that the various systems will become stronger and function better. This principle can be accomplished if you increase any one of the following variables
F
requency. -- how often one exercises. One should exercise a minimum of three times per weekI
ntensity -- how hard one exercises. One should exercise so that their heart beats 50-80% of its maximum heart rate .T
ime how long one exercises. 'One should exercise a minimum oftwenty minutes per session
T
ype of exercise should be related to the area of fitness thatone would like to improve
PROGRESSION -- progressively increasing the level of exercises so that improvement in physical fitness will continue
SPECIFICITY -- indicates that one must do specific exercises to improve specific components of physical fitness in specific body parts
Chapter 7 Cardiovascular Fitness
Of all the components of physical fitness, cardiovascular fitness is said to be the most important one. Exercising to improve cardiovascular fitness will increase your energy level, making it possible for you to exercise longer without tiring and making you feel good. Additionally, cardiovascular fitness exercises will help you control your weight, improve your appearance, and improve your ability to meet the problems that you face on a daily basis. Simply put, cardiovascular fitness is the bodies ability to provide oxygen continuously to the muscles as work is performed over a long period of time.
CIRCULATORY AND RESPIRATORY SYSTEMS --work together in providing muscles with the necessary oxygen. As air in taken in, the blood picks up oxygen from the lungs and carries it to the heart.
CARDIOVASCULAR DISEASE -- inadequate cardiovascular fitness can lead to cardiovascular disease which is the number one killer of American adult people. The primary cause of cardiovascular disease is the build-up of fatty deposits on the inner walls of the arteries. This results in the heart beating harder to get oxygenated blood to the body. Many of the risk factors discussed in the first unit lead to cardiovascular disease.
BENEFITS OF CARDIOVASCULAR EXERCISE
1. STRENGTHENS THE HEART
2. REDUCES ATHEROSCLEROSIS
3. LESSENS THE RISK OF HEART DISEASE
4. HEART WORKS MORE EFFICIENTLY
5. IMPROVED CONCENTRATION
6. ABILITY TO HANDLE STRESS BETTER
7. POSITIVE SELF-CONCEPT
Chapter 9 Nutrition
Nutrition effects the way our body functions and the way we look. Food is the fuel that keeps our body going and is the energy source for an active, vigorous lifestyle. If we do not eat enough of this energy source in the proper amounts, we may not have enough energy to be active. In addition, too much of the wrong kind of food leads to health problems with being heavy or obese. Foods that are high in fat and cholesterol can cause health problems. Finally, health concerns may also occur if your diet lacks one or more of the essential nutrients.
ESSENTIAL NUTRIENTS
PROTEINS --these are the building blocks of the body and are important in the building of muscle. Foods in the meat group are the main source of protein.
CARBOHYDRATES -- serve as the fuel for our active, vigorous lifestyle. They are the best source of energy and are obtained through breads, cereals, and fruits.
FATS -- yield twice as much energy as proteins or carbohydrates but is not as easy to use as carbohydrates. There are two kinds of fat. Saturated fats or animal fats are found in meat, poultry, milk, cheese, and egg yolks. Unsaturated fats or vegetable fats are found in margarine, salad dressing, mayonnaise, and cooking oils. The body needs both types to function efficiently.
Minerals --there are twenty minerals that are necessary for normal body functioning. Each are needed in very small amounts or serious deficiencies and diseases may occur. Some of the more important ones are calcium, phosphorous, iron, iodine, potassium, and sodium.
VITAMINS- - these are organic, chemical substances found in very small amounts in food. You need small amounts for normal growth and maintenance. They do not supply energy but aid in the use and absorption of minerals.
COMPUTING YOUR TARGET HEART RATE ZONE
Purpose : To identify target heart rate zone which is safe and comfortable level of overload that should be maintained to achieve a training effect.
Procedure:
( .60) - Higher limit = 90%(.90)
You should have two numbers. One is your lower limit and one is your upper limit of your Target Heart Rate Zone.
Answer the following questions:
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