8th Grade Physical Education Final Exam Review Sheet

Health Related Fitness

1. Cardiovascular Fitness - is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood

to working muscles during sustained physical activity.

a. Examples: running, swimming, soccer, basketball, biking, aerobics etc. b. Fitness test done in class: PACER and mile run c. In order to make your heart stronger you need to get your heart rate into what is called a Target

Heart Rate Zone d. Target Heart Rate Zone is 55%-85% of your maximum heart rate (220-age)

e. The 2 arteries that are best for checking your heart rate (pulse) are the Radial Artery and the Carotid Artery

f. It is important to work your heart by doing cardiovascular activities because if your heart is strong than it can pump more blood through your body with each beat. (remember we used the example of

a sponge in class) This means more energy and more endurance.

2. Muscular Strength - Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance.

a. Examples: weight lifting, plyometrics, medicine ball exercises

b. Fitness Test done in class: trunk lift

3. Muscular Endurance - Muscular endurance is the ability of a muscle or muscle group to repeat a

movement many times or to hold a particular position for an extended period of time.

a. Examples: exercise bands, step ups, crunches, push-ups, pull-ups etc. b. Fitness Test done in class: sit-ups and arm hang

Improving strength and endurance helps increase metabolism and decreased risk of injury as well as toned and firm muscles. This

in turn increases your caloric burn both while at work and rest. Muscular endurance helps maintain proper posture all day long.

4. Flexibility – Flexibility is the degree to which an individual muscle will lengthen.

a. Examples: all of the stretches we do in class, yoga, gymnastics b. Fitness test done in class: sit and reach

c. Being flexible is very important part of overall fitness. Not only will you be less prone to injury, you

will be better able to perform the sports that you play. You will have a greater range of motion (ROM)

5. Body Composition - Body composition is the amount of fat in the body compared to the amount of lean mass (muscles, bones, tissues, etc.).

a. How we test: BMI (Body Mass Index) which is a measure of body fat based on height and weight.

b. Having a healthy body composition decreases your chance of getting life threatening diseases such as diabetes and heart disease. It also helps decrease the chance of injuries it makes physical activity

easier and more fun.

It is important to be in the healthy fitness zone for ALL of the components of fitness!!

Skill Related Fitness

1. Agility: The ability to change and control the direction and position of the body while maintain a

constant, rapid motion. a. Examples: Shuttle Run

2. Balance: The ability to control or stabilize the body when a person is standing still or moving a. Example: Balance Beam walk

3. Coordination: The ability to use the senses together with body parts during movement.

a. Example: Wall toss 4. Speed: The ability to move your body or parts swiftly.

a. Example: 55 yd dash

5. Power: The ability to move the body parts swiftly while applying the maximum force of the muscles.

a. Example: Broad Jump 6. Reaction Time: The ability to react or respond quickly to what you hear

a. Example: ruler test, computer test

Skill related fitness is important to: o Athletics

o Recreational activities o Motor performance

o Daily living

The rate of learning skill related fitness varies from person to person.

Recommended amount of physical activity for children and adults is 30-60 minutes 5-7 days per week

Sedentary means to be inactive. You do not want to be sedentary because there are lots and lots of great reasons

to be active.

Your fitness goals should be realistic, should be attainable (meaning that you are able to achieve them) and something meaningful to YOU so that you see results and stick with the activities.

Short Term Goals: A goal that you want to attain in the near future

Long Term Goals: A goal that you would like to attain over an extended period of time. Must connect with short term goals

Tracking Fitness Goals: journals, charts, computer apps, friends, family.

Warms ups are important because it gets the blood moving through your body so you do not injure yourself. A good first step in warming up is to jog slowly. Then you should stretch all of your major muscle groups. The

major muscle groups that we stretch in class are…

A. quadriceps

B. triceps C. biceps

D. abdominals E. hamstrings

F. gastrocnemius (calf muscle) G. deltoids (shoulder muscles)

Benefits of daily physical activity are

strengthens muscles and bones prevents injuries

reduces risk of heart disease and diabetes improves coordination

reduces stress and tension improves sleep

helps weight control and body composition enhances feeling of well being decreases blood pressure improves confidence

improves appearance increases energy improves range of motion lowers cholesterol

strengthens heart and lungs

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