10th Grade Fitness Concepts and Principles

Exercise

A planned, structured, repeatable movement that requires physical effort being carried out to improve fitness and health.

Resting Heart Rate (RHR)

Number of times your heart beats in 1 minute during rest.

Max Heart Rate (MHR)

Rough estimate: 220 minus your age = MHR.

Target Heart Rate (THR)

Between 60-85% of your max heart rate. This zone is optimal for cardiovascular exercise and improving heart health.

Body Composition

Refers to the amount of each content that makes up your body. (Muscle, fat, bone, water, etc.)

Muscular Strength

The amount of force a specific muscle group can produce in one, all-out effort.

Muscular Endurance

A particular muscle group's ability to continuously contract against a given resistance.

Cardiovascular Endurance

Your body's ability to efficiently intake oxygen and deliver it to the rest of your body.

Flexibility

Refers to the range of motion around a given joint without pain.

FITT Principle

A framework for designing exercise programs, consisting of Frequency, Intensity, Time, and Type.

Frequency

How often you exercise, often depending on various factors, including the type of workout you're doing, how hard you're working, your fitness level, and your exercise goals.

Intensity

How hard you work during exercise.

Time

How long you exercise during each session, typically depending on your fitness level and the type of workout you're doing.

Type

The type of exercise you are doing, which can vary widely.

Basal Metabolic Rate (BMR)

Amount of calories burned per day at rest.

Weight Management

Important to combine physical activity with healthy eating habits.

1 lb of fat

Requires 2 calories per hour to maintain.

1 lb of muscle

Requires 6 calories per hour to maintain.

Health Risks

Physical activity can help lower the risk of diseases such as heart disease, stroke, type 2 diabetes, metabolic syndrome, and some cancers.

Exercise Importance

Includes improving brain health, weight management, reducing health risks, and strengthening bones and muscles.

Short-term benefits of exercise

Improved thinking and reduced anxiety.

Long-term benefits of exercise

Improved thinking, learning, and judgment; reduced risk of depression and anxiety.

Physical Activity Threshold

Most benefits seen without even reaching 150 minutes/week threshold.