Physical Fitness

Exercise

physical activity that is usually planned and performed to improve or maintain physical condition

Physical activity

movement that occurs when muscles contract

Muscular endurance

The ability of a muscle to contract repeatedly without becoming fatigued easily

Exercise recommendations

150 minutes of moderate intensity physical activity is recommended for adults each week (ages 18-64)

Less than ½ of Americans meet exercise recommendations

Muscle types

skeletal, cardiac, smooth

Skeletal muscles

provide shape, support, and movement, contains hundreds of muscle cells called muscle fibers

Cardiac muscles

unique to heart (involuntary)

Smooth muscles

line some organs, perform essential functions: move waste, help lungs expand

Stretching Types

static, dynamic, and ballistic

Static Stretching

slowly and fully extending muscles and joints within natural range of motion (hold for 15 seconds)

ballistic stretching

stretching with bouncing; not recommended for most people

Dynamic Stretching

moving through a challenging but comfortable range of motion with controlled, deliberate motion