1. It describes all forms of large muscle movements.

2. A pyramid that illustrates how different types of activities contribute to the development of health and fitness.

3. These are activities that can be performed for relatively long period of time and good for cardiovascular fitness.

(for nos. 4-10, write the principle of physical activity on the number it best applies)

4. A student decided to jog around acad oval after his class.

5. An athlete became leaner after weeks of weight training compared to his teammate.

6. A swimming student increases laps from 6 to 12.

7.Plyometric (jump) training needs 48-72 hours interval.

8. A company CEO preferred running than weight training

9. After his injury, a basketball player can’t dunk anymore.

10. After weeks of training, a novice volleyball player gained more improvement than a long time player.

Cardiovascular System- referred to as cardiovascular endurance

- a person who possesses this type of fitness can persist in physical activities for long periods of time without undue fatigue.

- -primarily composed of two body systems: circulatory system and respiratory system.

A. Heart- strong ventricles-open coronary vessels-good collateral circulation

B. Respiratory system and blood- Good capillaries- Healthy blood with ample hemoglobin- Open coronary vessels

C. Healthy arteries- Elastic

- Large diameter- No atherosclerosis

D. Healthy veins and valves- Thinner, less elastic wall- Large diameter- Good valves

E. Fit muscles- Good artery supply- Efficient at using oxygen to produce

energy

Aerobic capacity-measure of aerobic or cardiovascular fitness

Maximum Oxygen Uptake (VO2 max)

- volume of oxygen used when a person reaches his/her maximum ability to supply oxygen

Physical activity ad good physical fitness can reduce risk of illness and can reduce the risk of acquiring hypokinetic diseases.

Hypokinetic Diseases or Conditions-a disease or condition related to lack of physical

activity or too little regular exercise

Cardio-vascular Diseases (CVD)-diseases of the heart and blood vessels.

HypertensionStrokePeripheral Vascular DiseaseAtherosclerosisArteriosclerosisCoronary Heart Disease (CHD)Angina PectorisMetabolic syndrome

* Physical activity increases heart’s ability to pump oxygenated bloodRegular physical activity reduces blood lipid levels

High density lipo-proteins (HDL) pick up low-density lipo-proteins (LDL) and carry it to the liver, where it is eliminated by the body

* Blood coagulant also reduces* Active people have lesser risk of having heart attack because the blood vessels are larger and more elastic

Heart Rate-Normal resting heart rate is between 70-80 beats

per minute (bpm)-Highly trained endurance athletes have heart rates

of 30-40 rates per minute

Heart rate reserve- difference between maximum heart rate (highest

heart rate in vigorous activity) and resting heart rate

Calculating Maximal Heart Rate (max HR)- 208-(.7 X age) - (220-age=max HR) gives a general estimate but

tends to over predict young people (20-40 years old) and underpredict those over 40.

Threshold of Training the minimum amount of physical activity that will

produce health and fitness Target Zone amount of physical activity that produce optimal

health and fitness

Calculating Threshold Heart Ratea. Percent of Heart Rate Method- Maximal Heart Rate (Max HR)- Resting Heart Rate

(R/hR) = Heart Rate Reserve (HRR)Calculating Threshold Rate: HRR X % + RHR=

Threshold Heart Rateb. Percent of Maximal Heart Rate MethodMax HR X % = Threshold Heart Rate