FITNESS REVIEW
Milford Middle School Physical Education

Heart                                 * Is a muscle
	      * Pumps  blood  throughout  body
                                          * Carries oxygen to muscles
                                          * Has four chambers-( Right and Left Atriums,
                                             and Right and Left Ventricles) 

Heart Rate                        * Must find a pulse
                                         * Carotid (neck) or Radial (wrist) artery
                                         * Use index and middle fingers
                                         * Number of beats in 60 seconds

Resting Heart Rate          * Taken prior to an activity
                                         * Best taken upon awaking in the morning
                                         * Healthy range 60-80 beats per minute
                                         * Highly trained athletes have lower resting
                                            heart rates
                                         * Training consistently can lower your resting
                                            heart rate

Working Heart Rate         * Taken immediately after exercise
                                         * Training range 120-180 beats per minute

Maximum Heart Rate      * 220 minus your age equals MHR

Maintaining a Fit Heart   * Performing aerobic activity ( uses air )
                                         * A fit heart pumps more blood each beat
                                         * A fit heart beats less times per minute

Stretching Techniques                 * Dynamic-before activity
                                                     * Static-after activity

Upper Body Strength                   * Push Ups ( muscular endurance )

Abdominal Strength                     * Curl Ups ( muscular endurance )

Grip/Forearm Strength                 * Manometer/Dynamometer

Dynamic Stretches                       * Knee Hugs
                                                                - gluteus maximus muscle
                                                     * Walking Quads
                                                                - quadriceps muscle
                                                     * Walking Hamstring
                                                                - hamstring muscle
                                                                * fitness test-sit and reach
                                                     * Lateral Lunge
                                                                 - groin muscle
                                                     * Forward Lunge
                                                                 - hip flexor muscle
                                                     * Inchworm
                                                                 - abs,lower back,hamstring
                                                                 * fitness test-trunk lift

Aerobic Fitness Tests                  * Mile Run ( cardiovascular endurance )
                                                    * Pacer ( cardiovascular endurance )

Aerobic Fitness Warm Up          * 90 second jog

Flexibility Tests                          * Sit and Reach
                                                    * Trunk Lift

Body Composition                      * BMI-Body Mass Index
                                                       - uses age,height, and weight
                                                    * Body Fat Analyzer
                                                       - uses age,height,weight, and gender
                                                       - more accurate
                                                    * Skin-Fold Test
                                                        -uses skin fold calipers
                                                    * Under Water Weighing-most accurate