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Date______________________
PE 1- Four Fitness Domains
Ch. 7, 10, 11, 12 Study Guide
Cardiovascular Fitness
What is the definition of cardiovascular endurance?
o Cardiovascular endurance is the ability of the heart, lungs, and blood
vessels to supply enough oxygen and necessary fuel to the muscles
during long periods of physical activity.
If you have good cardiovascular fitness you heart, lungs and
blood vessels function very well during exercise.
The best sports for building cardiovascular fitness are sports that
have continuous activity
Ex. Basketball
What is the cardiovascular system?
o The body system that includes the heart, lungs, blood, and blood
vessels and functions by moving oxygen and nutrients to body cells and
removing cell waste.
How much cardiovascular exercise should you do per week? (Use the FITT
formula.)

Frequency

(How often)

3-6 sessions/week

Intensity

(How hard)

65%-85% of max heart rate

(Moderate-Hard exercise)

Time

(How long)

20-60 minutes

(What activities)

(Activities that elevate heart

rate)
Walking, running,
swimming, hiking, biking,
sports, etc.

Type

How do you determine your Maximum Heart Rate?

o 220-your age
Ex. 220-15=205 beats/minute
What is your Target Heart Rate?
o Where your heart beats at a rate where cardiovascular endurance is
improved.

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How do you determine Target Heart Rate?
o Take your Max Heart Rate and multiply it first by .65=lower end of target
heart rate
o Take your Max Heart Rate and multiply it by .9= upper end of target heart
rate
Ex. Lower End=205*.65=133 beats/min
Ex. Upper End= 205*.9= 185 beats/min
This means a person who is 15 has a target heart rate
between 133-185 beats/minute
What are the benefits of good cardiovascular fitness?
o Building muscle, controlling weight, developing good posture, stronger
blood vessels and heart muscle, reduced risk of diseases
Flexibility
What is the definition of Flexibility?
o The ability to move the joints through a full range of motion;
What are some benefits of flexibility?
o Maintaining good health and mobility, preventing injuries and soreness,
alleviate feminine cramps, reduced stress, and lowered blood pressure.
What does a balanced exercise program contain?
o Both strength and flexibility exercises.
How should you stretch your muscles?
o Longer than normal to increase flexibility, with increasing intensity as your
muscles begin to loosen up.
o Do not stretch your muscles to the point where you feel intense
pain, rather, stretch until you feel a gradual pull in the muscle.
What is the difference between a static, dynamic, and ballistic stretch?
o Static- slow, stationary stretching
o Dynamic- moving stretches
o Ballistic stretching- slow, bouncing/bobbing stretches
What are some general guidelines for stretching?
o Start with a warm-up, do not overstretch a cold/injured muscle, do not
stretch until you feel pain, start slowly
How much flexibility exercises should you do per week? (Use the FITT formula.)
2-3 times/week
Frequency
(How often)
Best to do daily
Intensity

(How hard)

You should stretch to the

point where you feel
tension, not pain.

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Time

(How long)

Type

(What activities)

1530 minutes total

Static stretches of warm
muscles; 2060 seconds,
three sets
After warm-up: dynamic
stretch, prepares body for
exercise
After cool down: static
stretch, most improvement
gains for flexibility.

Muscular Strength and Endurance

What is the difference between Muscular Strength and Muscular Endurance?
o Strength and endurance use resistance in different ways.
o Muscular Strength is the amount of force a muscle can produce.
Should be done only 2-3 times per week
Ex. Olympic Lifting
o Muscular Endurance is the ability to contract the muscles many
times without tiring or to hold one contraction for a long time. Can
be done 3-6 times per week
Ex. Plyometrics-jump training, circuit training
Muscular Endurance-Strength Continuum
Muscular Strength
Muscular Endurance
o Low repetitions
High repetitions
o High Weight
Low weight
o High resistance
Low resistance

What is a rep?
o A rep is the number of consecutive times you do an exercise.
What is a set?
o A set is a group of repetitions
What are the benefits of muscular strength and endurance?
o It helps with daily tasks (lifting, jumping, pushing), you can work and play
with less fatigue, and it helps reduce injury and strengthens bones
reducing the risk of osteoporosis, decreased resting heart rate,
decreased body fat, and ability to work longer.
Besides stretching what is an important part of a strength regimen?
o Rest and recovery, always allow at least a day between strength
workouts.

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How much muscular strength and endurance exercises should you do per week?
(Use the FITT formula.)
Strength-2-3
sessions/week
Frequency
(How often)
Endurance- 3-6
sessions/week
Intensity

Time

Type

(How hard)

(How long)

(What activities)

Moderate-Hard
Strength- 2-6 reps of 3-5
sets
Endurance- 12-20 reps of
2-3 sets
Weight machines, free
weights, resistance tubing,
medicine ball, own body
weight

What are some guidelines for Muscular Strength and Endurance?

o Have a day of rest between days, use slow, smooth, and steady
movements, and DO NOT HOLD YOUR BREATH WHEN YOU LIFT.
What is the difference between muscular endurance and cardiovascular
endurance?
o Cardiovascular endurance relies on the heart and blood vessels to
deliver blood
o Muscular endurance relies on the ability of muscles to contract
many times or hold one contraction for a long period of time without
tiring