Fitness Test

Front 1

Cardio-respiratory fitness

Back 1

The ability to deliver oxygenand nutients to the tissues over a sustained period of time. (Exercising in your target heart rate zone for a minimum of 20 minutes 3-5 times per week.

Front 2

Muscular Strength

Back 2

The ability of a muscle to exert force. (Lifting heavy weights, 85-90% of your max, usually 3-5 sets of 5-10 reps.)

Front 3

Muscular Endurance

Back 3

THe ability of muscles to preform repeated contractions. (Lifting wieghts, your body weight- 65% of your max, usually 2-3 sets of 15 or more reps.)

Front 4

Flexibility

Back 4

The ability to use Joints and muscles throughout their full range of motion. (Dynamic, static, Partner stretching. Daily stretching of all muscle groups is recommended.)

Front 5

Body composition

Back 5

The proportion of lean mass (muscle, bone, tissue, and organs) to fat in the body.

Front 6

Ways to measure body Composition.

Back 6

*Body mass index.
*Skin fold test.
*Body fat percentage.
*Hydrostatic weighing.

Front 7

The F.I.T.T. Principle:

Back 7

Helps you make a fitness plan.

Front 8

F stands for_____

Back 8

Frequency, how often you should preform this this exercise each week.

Front 9

I stands for_____

Back 9

Intensity, how hard you should be working during this exercise.

Front 10

T stands for_____

Back 10

Typ, what kind of exercise you should be doing.

Front 11

T2 stands for____

Back 11

Time, how long (in minutes) you should be preforming this exercise.

Front 12

Cardio-respiratory F

Back 12

3-5 times a week.

Front 13

Cardio-respiratory I

Back 13

Within your Target Heart Rate Zone:60-85% of your max HR (max, 220-your age) For 15 yrs, 123-164.

Front 14

Target Heart Rate Zone for a 15 year old.

Back 14

123-164 beats per. minute.

Front 15

Cardio-respiratory T

Back 15

Arodic activities (body being able to supply oxygen in order to sustain lengthy preformance); Fast walking, jogging, swimming biking, ect...

Front 16

Cardio-respiratory T2

Back 16

Minimum of 20 minutes of being in your Target Heart Rate Zone.

Front 17

Muscular strength F

Back 17

3 times a week (For each muscle group)

Front 18

Muscular Endurance F

Back 18

3-4 times per week.

Front 19

Muscular Strength I

Back 19

A workout schedule that increases the amount of weight-(high weight, low reps) 3-10+ reps.

Front 20

Muscular Endurance I

Back 20

A workout schedule that increases the amount of weight (low weight, high reps), at or above 12reps.

Front 21

Muscular strength T
Muscular Endurance T

Back 21

Increasing the amount of time to allow for building strength.

Front 22

Muscular strength T2

Back 22

Lifting heavy weights, carrying heavy items, adding resistance to activities.

Front 23

Muscular Endurance T2

Back 23

Pilates, body-resistance, light weight activeties (pushups, situps, ect.)

Front 24

Flexibility F

Back 24

Every day.

Front 25

Flexibility I

Back 25

Stretch until you feel "a tug"- increasing your range of motion.

Front 26

Flexibility T

Back 26

At least 5minutes- increasing the amount of times to increase flexibility. Hold stretches for 30 seconds to improve flexibility.

Front 27

Flexibility T2

Back 27

Using all major body groups: static stretching, dynamic stretching, yoga.