Westlake Physical Education Fitness for Life: Unit One

Chapter One Study Guide

Name: ___________________________________________________ Period: _____________ Directions: Read the chapter and answer the following questions. Write Clearly! Define the following: 1. What is physical fitness? 2. Physical Activity: 3. Wellness: 4. Health: 5. Hypokinetic: 6. What are the five components to health-related fitness and their definitions? 1. 2. 3. 4. 5. 7. Physical activity done for the purpose of getting fit is called _________________________________. 8. A hypokinetic condition is a health problem caused by: ____________________________________. 9. Body Fatness is a __________________________________________________________________.

Westlake Physical Education Fitness for Life: Unit One

Chapter Four Study Guide Name: ___________________________________________________ Period: _____________ Directions: Read the chapter and answer the following questions. Write Clearly! Define the following terms: 1. Target Ceiling: 2. Frequency: 3. Intensity: 4. Progression: 5. Specificity: 6. Overload: 7. FITT Formula

F

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T T

8. How does age and maturation affect physical fitness?

9. Label the diagram: A: B: C: D: E:

10. The minimum amount of overload needed to achieve physical fitness is called __________________. 11. Exercising in the target fitness zone is between the threshold of training and ____________________. 12. Why should you not exercise above your target ceiling? 13. Which letter in the diagram represents the minimum amount of activity necessary to build physical fitness? Why is important to Stay in the right zone? 14. What is the minimum amount of time you need to be continuously active in order to build cardiovascular fitness? 14. For optimal benefits, you should perform activities from ________________________ parts of the Physical Activity Pyramid each week.

Westlake Physical Education Fitness For Life: Unit One

Chapter Six Study Guide

Name: ___________________________________________________ Period: _____________ Directions: Read the chapter and answer the following questions. Write Clearly! Define the following terms: 1. Metabolism 2. MET: MET Scale: 1: 2-3: 4-7: 8+: 3. How many METs are burned in the following activities: (see Table 6.1) Brisk walk: Mowing the lawn: Slow bicycling: Making a bed: 4. What are some of the reasons why people are physically active? List three positive attitudes. 1. 2. 3. 4. What are some of the reasons why people are not physically active? List three negative attitudes. 1. 2. 3.

Review Questions: 6. Activity equal to brisk walking is considered to be __________________________ physical activity. 7. Activities at the base of the Physical Activity Pyramid are called _____________________. 8. You should perform __________________ minutes of physical activity on all or most days of the week. 9. A device worn on your belt that counts steps is called a _____________________________. 10. You can change your ______________________________ about physical activity from negative to positive. 11. A term that is used to describe intensity of activity is called a ________________________.

Unit 1 Activities

Activity One Fill out examples of the activities that YOU would prefer to participate in at each level. Label each level.

What is it? ● Physical activity does not need to be strenuous to achieve health benefits. ● Men and women of all ages benefit from a moderate amount of daily physical activity

(for example: 30 minutes of brisk walking or 15 minutes of jogging). ● Previously sedentary people who begin physical activity programs should start with short

sessions (5-10 minutes) and build up to the desired level of physical activity. Why is it so important? ● Physical activity improves quality of life. ● Physical activity extends longevity, protects against the development of CHD, stroke,

hypertension, obesity non-insulin-dependent diabetes meelitus, osteoporosis, colon cancer, and depression.

● Physical activity helps maintain full functioning and independence among the elderly. ● Relationships between physical activity and improved health include:

o A reduced oxygen demand at any given level of physical activity o A reduced tendency for blood to form close where arteries have narrowed. o An increased elasticity in the arteries. o Changes in the brain and brain chemistry that may improve mood and cognitive

functioning. Just the Facts, Jack!! ● More than 60% of U.S. adults do not engage in the recommended amount of activity. ● Approximately 25% of U.S. adults are not active at all. ● A 1993 study concerning causes of death in the U.S.: #1 Tobacco, #2 Lack of

exercise/poor diet, #3 Alcohol. ● Chronic disease costs the U.S. $655 billion in healthcare costs. ● In this year, 1.5 million people will have a heart attack in the U.S. and 500,00o will die.

General Guidelines ● Control your health status through a medical checkup before beginning a program. ● Progress slowly in the exercise program. ● Choose primarily activities which engage as a large muscle mass as possible, ie: jogging,

cycling, swimming, cross-country skiing, etc. ● Remember, it is not necessary to be exhausted to achieve improvement in physical

fitness. ● The training should be accomplished continuously and intermittently. ● The improvement in physical fitness will depend on your initial fitness level. ● It is never too late to start exercising regularly.

Activity Two

HOW TO CALCULATE TARGET HEART RATE ZONE

PURPOSE It is very important throughout life to maintain a strong and healthy heart and lungs (aerobic capacity). The best way to do this is to participate in 30-45 minutes of moderate to vigorous exercise per day. To make sure you are getting the most out of your workouts, you should exercise within what is called your “Training Heart Rate Zone”. This worksheet will teach you how to calculate for that zone/range, which is 60-80% of your maximum heart rate. (60% = low intensity, 70% = moderate intensity, 80% = high intensity) KEY TERMS/VOCABULARY Maximal HR (MHR) - is found by subtracting 220 - your age. [220 - age = MHR] Resting HR (RHR) - the rate your heart beats when at rest for at least 30 minutes Target HR (THR) - is the number of times you want your heart to beat during low to high Intensity exercise to achieve or maximal aerobic capacity and good health. Target Heart Rate Zone - The numerical range within which you want your heart to beat during exercise. In class this range/ zone is 65-85% of your Maximal HR. (MHR) HOW TO LOCATE YOUR PULSE Every time your heart beats it sends a wave of pressure along your arteries. This wave is called your PULSE and it can be felt in several areas throughout your body. The 2 most common places to find your pulse are your carotid artery (front of neck) and radial artery (wrist). You can find your pulse by placing 2 fingers (using your finger pads) on either the carotid or radial arteries. (You should never use your thumb. Your thumb has it's own pulse)

Carotid Artery- located on the front side of your neck on either side of the (Adams Apple) the lump in the center of your neck/front of your throat. Radial Artery- located on the underside of your wrist on the thumb side, it is the spot where your arm changes into your hand.

CALCULATING YOUR TARGET HEART RATE ZONE – for low to high intensity exercise STEP 1- Find your Resting Heart Rate (RHR) by counting your pulse for 60 seconds

My RHR is ____ bpm

STEP 2- Find your Maximal Heart Rate (MHR) by subtracting 220 - your age 220 - ________ = ________ my age my MHR

STEP 3- Find "N" by subtracting your MHR (maximal HR) - RHR (resting HR) ______ - ______ = _____ MHR RHR N

STEP 4- Find the LOWER END of your Training Heart Rate ZONE (THR)

_____ x .65 = ____ + _____ = __________ N RHR lower THR

STEP 5- Find the UPPER END of your Training Heart Rate ZONE (THR) _____ x .85 = ____ + _____ = ___________ N RHR upper THR

My Target Heart Rate Zone is ____________ to _____________ beats per minute (BPM)

lower THR higher THR

Target Heart Rate Practice Problems

1. Follow the steps to calculate Kylie’s Target Heart Rate Zone. Kylie’s RHR is 80 and she is 20 years old. STEP 1- Find Resting Heart Rate (RHR)

RHR is ____ bpm STEP 2- Find Maximal Heart Rate (MHR) by subtracting 220 - age

220 - ________ = ________ (age) MHR

STEP 3- Find "N" by subtracting MHR (maximal HR) - RHR (resting HR) ______ - ______ = _____ MHR RHR N

STEP 4- Find the LOWER END of her Training Heart Rate ZONE (THR) _____ x .65 = ____ + _____ = __________ N RHR Lower THR

STEP 5- Find the UPPER END of her Training Heart Rate ZONE (THR) _____ x .85 = ____ + _____ = ___________ N RHR Upper THR

Kylie’s Target Heart Rate Zone is ____________ to _____________ beats per minute (BPM) Now that you know the steps, practice by finding the following Target Heart Rate Zones. 2. Ben- RHR: 60, age: 18 Step 1: RHR

Step 2: Find MHR 220 - =

Step 3: Find N - = Step 4: Find the Lower End _____ x .65 = __ __ + _____ = __________ Step 5: Find the Upper End _____ x .85 = __ __ + _____ = __________

Ben’s Target Heart Rate Zone is ____________ to _____________ beats per minute (BPM) 3. Susan- RHR: 90, age: 45 Step 1: RHR

Step 2: Find MHR 220 - =

Step 3: Find N - = Step 4: Find the Lower End _____ x .65 = __ __ + _____ = __________ Step 5: Find the Upper End _____ x .85 = __ __ + _____ = __________

Susan’s Target Heart Rate Zone is ____________ to _____________ beats per minute (BPM) 4. Rob- RHR: 55, age: 30 Step 1: RHR

Step 2: Find MHR 220 - =

Step 3: Find N - = Step 4: Find the Lower End _____ x .65 = __ __ + _____ = __________ Step 5: Find the Upper End _____ x .85 = __ __ + _____ = __________

Rob’s Target Heart Rate Zone is ____________ to _____________ beats per minute (BPM) 5. Margo- RHR: 100, age: 70 Step 1: RHR

Step 2: Find MHR 220 - =

Step 3: Find N - = Step 4: Find the Lower End _____ x .65 = __ __ + _____ = __________ Step 5: Find the Upper End _____ x .85 = __ __ + _____ = __________

Margo’s Target Heart Rate Zone is ____________ to _____________ beats per minute (BPM)