PE 1

physical fitness

The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies. Physical fitness includes a number of components consisting of cardiorespiratory endurance, muscular endurance, muscular strength, power, flexibility, balance, speed of movement, reaction time, and body composition.

physical activity

Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level. In these guidelines, physical activity generally refers to the subset of physical activity that enhances health.

obesity

Weight that is higher than what is considered healthy weight based on height.

wellness

The quality or state of being healthy in body and mind.

Personal fitness plan

a plan where you select physical activities that you will improve your health and wellness and control your goals. This plan will include goals, nutrition, activity log, Fitnessgram results, training principles, and personal preferences.

exercise

A subcategory of physical activity that is planned, structured, repetitive, and purposive in the sense that the improvement or maintenance of one or more components of physical fitness is the objective.

Lifestyles activities

This term is used to include activities that a person carries out in the course of daily life and that can contribute to sizeable energy expenditure. An example includes taking the stairs instead of using the elevator.

is personal fitness a choice?

yes

Less than \____ in 10 high school students get at least 60 minutes of physical activity each day.

3

How many minutes does the CDC recommend of activity for children ages 6-17?

at least 60 minutes

What is the main priority?

safety

What mindsets must change before starting physical activity?

-You do not have to have athletic ability.
-Your past experiences in athletics do not matter.
-Heredity does not control your ability to participate.
-Don't let television, social media, or peers influence you negatively.

What are some same choices?

wearing reflective clothing, avoiding wearing dark colors at night, wearing sunscreen, staying hydrated, and using proper equipment.

Physical fitness is comprised of.......

Cardiorespiratory Endurance (Aerobic Power)
Muscular Endurance
Muscular Strength
Muscular Power
Flexibility
Balance
Speed
Reaction Time
Body Composition

What are some controllable risk factor?

Inactivity
Obesity
Blood Pressure Levels
Cholesterol Levels
Smoking

incontrollable factors

Gender
Heredity
Age

Endorphins do what

transmit signals which make you feel better.

benefits of physical activity

mproved health
Strengthened bones and muscles
Improved mood
Increased chances of living longer
More energy
Better performance in school or work
Sleep better

Wellness is comprised of what?

Emotional- dealing with life and relationships
Environmental- occupying pleasant, stimulating environments that support well-being
Financial- current and future financial situation
Intellectual- finding ways to expand knowledge and skills
Occupational- satisfaction and enrichment from work
Physical- need for physical activity, healthy foods, and sleep
Social- sense of connection, belonging, having a support system
Spiritual- expanding sense of purpose

health-related fitness

Exercises that you perform to keep yourself fit by improving the systems in your body

skill related fitness

Abilities/components that you exhibit in sports or activities.

Flexibility

Your range of movement/motion around a joint.

cardiorespiratory fitness

The ability of your body to supply energy and oxygen during physical activity that lasts a minimum of 10 minutes.

Muscular Strength

The amount of force your muscle can produce one time.

muscular endurance

The ability to perform a muscle movement over an extended period of time.

body composition

Describes the percentages of fat, bone, muscles, and water inside your body.

agility

Your ability to move quickly and easily

balance

Your ability to stay upright and in control of your movement in activity.

power

The utilization of your strength at a vigorous pace over a short period of time.

reaction time

The amount of time it takes you to respond to an event/occurrence.

coordination

Your ability to use your body parts together efficiently

speed

how fast you move

what are five components of health related fitness

Cardiorespiratory Fitness
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

cardiorespiratory fitness includes...

the heart, blood, blood vessels, and lungs ability to work during physical activity.

exercises to improve cardiorespiratory fitness include

walking, running, dancing, swimming, biking, or climbing stairs.

Strength training benefits what

your heart, help you lose weight, protect bone and muscle mass, and improves your mood just to name a few.

Benefits of stretching

educed risk of injury, increased blood flow, and the ability to carry out daily activities more efficiently.

Flexibility is improved by....

stretching

Skill related components of fitness

Agility
Balance
Coordination
Power
Reaction Time
Speed

agility can be improved through what

training

examples of power

swinging a golf club, swinging a baseball bat, or running through a tackle on the football field.

Examples of muscular strength

weightlifting, sprinting, or gymnastic activities.

fitness gram

Health-related physical fitness assessment.

Trunk Lift Test

Measures your trunk extensor strength and flexibility.

back saver sit and reach test

Measures your flexibility of lower back and hamstring muscles.

mile run

Measures your aerobic (cardiorespiratory) fitness and muscular endurance of your leg muscles.

curl up test

Also known as sit-ups, measures your abdominal strength and endurance.

push ups

Measures your upper body strength and endurance.

Body Mass Index (BMI)

Your weight in kilograms divided by your height in meters squared (Calculated using your weight and height measurements and is a measure of fatness.)

Criterion-Referenced Test.

A test in which specific standards are used to judge your performance

Healthy Fitness Zone

Standards created for the FITNESSGRAM that describe various fitness levels that appear to offer protection against disease versus if you have an inactive lifestyle.

pre test

Preliminary test given to determine your baseline fitness levels.

post test

Test you will take at the end of course, in connection with your pre-test, to determine the effectiveness of your exercise program.

warm up

period before exercise where you prepare the body for what is ahead

cool down

period after exercise where you bring heart rate down slowly and body to return to normal state

Hyperthermia

loss of body fluids and rise in body temperature

heat cramps

muscles start contracting due to dehydration

heat exhaustion

you will sweat profusely, dizzy, and weak and requires you to stop exercising

heat stroke

most severe heat illness that requires immediate medical attention

Hypothermia

dangerously low body temperature

muscle soreness

pain/stiffness after exercise

muscle strain

pulled muscle

blister

bubble on the skin caused by friction

Par Q

a seven-question test that can help you determine if you need to seek any medical guidance before beginning a physical fitness program.

usally how long is a warm up

5-10 minutes

should a warm be easier or harder then exercise after

easier

why should cool down be a priority?

Cooling down prevents the blood from pooling in the muscles you used while exercising. When your blood pools, less blood reaches the heart and you may get light-headed or pass out.
Cooling down helps prevent lactic acid from building up in your muscles and this can eliminate soreness.
Cooling down helps you relax and this can prevent muscle stiffness and tension.

steps of cool down

reducing heat rate then stretching the muscles you worked

goal setting

When you identify something you want to achieve and establish a measurable goal that you want to complete within a timeframe.

SMART Goals

A goal that you set that is specific, measurable, achievable, realistic, and has a time frame for review.

long term goals

Your goals that will take longer than one year to complete.

short term goals

Your goals that can be completed within a few days or a few months.

obstacles

Things that prevent you from achieving your goals.

timelines

Times you will check to see your progress towards reaching your goal.

desire

a strong feeling of wanting something

smart goals defined

Specific: Goals should be simply written and define what you want to accomplish. Specific is the What, Why, and How of the S.M.A.R.T. model.
Measurable: Goals should be measurable so that you have evidence that you have successfully accomplished the goal.
Achievable: Goals should be achievable, but also should make you feel challenged.
Realistic: Goals must represent an accomplishment toward something you are both willing and capable to work towards.
Timely: Goals should have a time frame for completion.

can SMART goals be short and long term

yes

is time an obstacle

yes

what does having a timeline help with

Have deadlines for completing goals
Monitor where you are in accomplishing goals
Adjust your goals or your behaviors based on timeline check-ins

benefits of setting of setting fitness goals

More energy
Improved endurance
Increased self-confidence
Improved mood
More enjoyment of physical activities and fitness
Easier to complete daily tasks
Increased self-esteem

calithenics

Exercises that you perform where your body parts/weight is used as resistance.

Circuit training

Training that you perform moving from station to station completing different types of exercises

interval training

You complete an exercise program of activities with rest periods in between.

pilates

Exercise program you perform that primarily focuses on flexibility and total body strength without the intention of gaining bulk.

stress management

Activities you choose to manage stress

lifestyle choices

The decisions you make concerning how you control your life.

sport skills

Movements and tasks you perform with sport-specific goals.

lifetime sports

Sports that you can participate in over your lifetime.

The FIT principle stands for

Frequency stands for how often you exercise or I exercise 4 days per week.
Intensity stands for how hard you exercise or I jog at 60% of my maximum heart rate.
Time stands for how long you exercise or I jogged for 30 minutes today.

overload

You place increased demands on your body in order to make it stronger and function better and more efficiently.

specificity

The exercises that you choose to improve specific components of fitness.

progression

When you periodically increase the amount of work your body performs as your body adapts to demands

FIT

Three ways for you to achieve overload.

joints

Where your bones come together.

muscle

Tissue around bones that contracts to provide movement.

ligament

The tissue that connects your bones to other bones.

tendon

The tissue that connects your muscles to bones.

static stretching

Stretch that you hold in safe, but challenging position for 10-30 seconds.

ballistic stretching

When you bounce in your stretch to force a body part beyond its normal range of motion

dynamic strecthing

A slow, continuous form of stretching done through a sports fitness routine.