AY Honors/Physical Fitness/Answer Key

Physical Fitness Honor

1. List ten benefits of being physically fit.

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

3. Define the following exercises:

a. Isometric

b. Isotonic

c. Isokinetic

d. Anaerobic

e. Aerobic

4. Know the meaning of the principles involved in the following exercise program:

a. Warm up

b. Aerobic exercises

c. Cool down

d. Calisthenics

6. Know how to determine the minimum rate at which your heart should be beating to obtain the best aerobic conditioning effect.

Men

Use the following formula for men:

[math]\displaystyle{ rate = (205 - \frac{age}{2}) \times 80% }[/math]

OR

rate=(205 - (age / 2)) * 0.8

In words, you subtract half your age from 205 and then multiply by 80%. Let's run through this for an 18 year-old man:

First take half of 18 which is 9. Subtracting that from 205 gives us 196. Multiplying 196 by 80 and dividing by one hundred (to get 80%) gives us 156.8 which we can round to 157.

Women

Use the following formula for women:

[math]\displaystyle{ rate = (220 - age) \times 80% }[/math]

OR

rate = (220 - age) * 0.8

In words, you subtract your age from 220 and then multiply by 80%. Let's run through this for an 18 year-old woman.

First subtract 18 from 220 which gives us 202. Multiplying 202 by 80 and dividing by one hundred (to get 80%) gives us 161.6 which we can round to 162.

7. Using the four steps given in requirement 4, do a regular exercise program at least four times a week for three months. For each exercise period, maintain the minimum heart rate determined in requirement 6 for a period of at least 20 minutes. Keep a chart of the following:

a. Type of warm-up exercises performed

b. Type of aerobic exercises performed

c. How long aerobic exercises were performed

d. Type of calisthenics performed

If you are over the age of 35, or have a known health condition that could cause issues, you should have a medical examination (including a stress test) before starting any exercise program.

The warm-up should last for two or three minutes, and should be something easy like stretches.

Choose an exercise that you enjoy, as this will make it a lot easier to stick with it. Any activity that raises your heart rate above the rate determined in requirement 6 for at least 20 minutes will do. Suggestions include cross-country skiing, swimming, running, and jogging. You can also skate or ride a bicycle, but be careful that you are exercising the whole time and not just "coasting". It is also possible to get your heart rate up by walking, but you will have to walk vigorously, and it may take a little while to get your heart rate up to the minimum. Don't start counting the 20 minutes until the heart rate reaches the target.