Fitness Fundamentals Worksheet
Active Science Lab
FITNESS JOURNAL
MODULE 1
Name:
Date:
Period:
1
The Fantastic Four Components
Physical fitness is divided into core areas that measure how well your body performs physical activities. Understanding these helps you design better workouts and monitor your body's capabilities.
A Cardiovascular Endurance
B Muscular Strength
C Flexibility
D Body Composition
[ ]
The ratio of lean body mass (muscles, bones, organs) to fat mass in your body.
[ ]
Your heart and lungs' ability to deliver oxygen to working muscles during long, continuous exercise.
[ ]
The ability of your joints to move freely through their full, natural range of motion without stiffness.
[ ]
The maximum amount of force a muscle can exert against resistance in a single effort.
2
Fitness Tracker Challenge
Look at the fitness tracker logs below. For each activity, identify which of the Four Components of Fitness (from Section 1) is being tested or trained. Write your answer in the box provided.
LOG #081
One-Rep Max Squat
A student performs a single, high-intensity squat with a heavy barbell to test the absolute maximum weight their leg muscles can push.
Primary Component:
LOG #082
15-Minute Mile Run
A student jogs steadily around the athletic track for 15 minutes, maintaining a constant pace while keeping their heart rate elevated.
Primary Component:
LOG #083
Sit & Reach Test
Sitting flat on the floor, a student slowly reaches forward past their toes to measure the flexibility of their lower back and hamstring muscles.
Primary Component:
Unit 1: Foundations of Physical Literacy Page 1 of 2
Fitness Journal Lab
Part 2: Cardiovascular Science
3
The Heart Rate Hub
Your heart is an extraordinary muscular pump. As you exercise, your muscles demand more oxygen, forcing your heart to beat faster to deliver blood.
Resting Heart Rate (RHR)
The number of beats per minute (bpm) when your body is completely at rest.
Target Heart Rate (THR)
The range you want your heart rate to be in during exercise for maximum cardiovascular benefit.
The Golden Equation
Maximum Heart Rate (MHR)
MHR = 220 - Age
Target Heart Rate Zone is calculated at 50% to 85% of your Max Heart Rate (MHR).
Lab Math: Calculate for a 13-Year-Old Student
STEP 1
Find MHR:
220 - 13 = bpm
STEP 2
Low End Zone (50%):
MHR × 0.5 = bpm
STEP 3
High End Zone (85%):
MHR × 0.85 = bpm
4
Brain Sweat Questions
Q1. Why does a highly fit endurance athlete usually have a lower Resting Heart Rate than someone who is inactive? What does this say about their heart muscle?
Q2. Describe how improving your flexibility can help prevent injuries during explosive muscular training like lifting weights or sprinting.
Unit 1: Foundations of Physical Literacy Page 2 of 2
Fitness Fundamentals Answer Key
TEACHER ANSWER KEY & GRADING GUIDE
Active Science Lab
FITNESS JOURNAL
ANSWER KEY
Name: EXEMPLAR RESPONSES
Date: CLASS LEVEL MASTER
Period: TEACHER COPY
1
The Fantastic Four Components
Physical fitness is divided into core areas that measure how well your body performs physical activities. Understanding these helps you design better workouts and monitor your body's capabilities.
A Cardiovascular Endurance
B Muscular Strength
C Flexibility
D Body Composition
D
The ratio of lean body mass (muscles, bones, organs) to fat mass in your body.
A
Your heart and lungs' ability to deliver oxygen to working muscles during long, continuous exercise.
C
The ability of your joints to move freely through their full, natural range of motion without stiffness.
B
The maximum amount of force a muscle can exert against resistance in a single effort.
2
Fitness Tracker Challenge
Look at the fitness tracker logs below. For each activity, identify which of the Four Components of Fitness (from Section 1) is being tested or trained. Write your answer in the box provided.
LOG #081
One-Rep Max Squat
A student performs a single, high-intensity squat with a heavy barbell to test the absolute maximum weight their leg muscles can push.
Primary Component:
Muscular Strength
LOG #082
15-Minute Mile Run
A student jogs steadily around the athletic track for 15 minutes, maintaining a constant pace while keeping their heart rate elevated.
Primary Component:
Cardiovascular Endurance
LOG #083
Sit & Reach Test
Sitting flat on the floor, a student slowly reaches forward past their toes to measure the flexibility of their lower back and hamstring muscles.
Primary Component:
Flexibility
Unit 1: Foundations of Physical Literacy Page 1 of 2 (ANSWER KEY)
TEACHER ANSWER KEY & GRADING GUIDE
Fitness Journal Lab
Part 2 ANSWER KEY
3
The Heart Rate Hub
Your heart is an extraordinary muscular pump. As you exercise, your muscles demand more oxygen, forcing your heart to beat faster to deliver blood.
Resting Heart Rate (RHR)
The number of beats per minute (bpm) when your body is completely at rest.
