Physical Fitness and Energy Systems (Page 1)

Flashcards covering Page 1 notes on Physical Fitness, Health-Related Fitness components, Skills-Related fitness components, activity domains, exercise definitions, energy systems, and common barriers.

What is physical fitness?

A person who is free from illnesses and can perform physical or sports activities and still have energy for more.

Physical fitness is a combination of which two fitness types?

Health fitness and body fitness.

What does health fitness refer to?

The body's ability to fight off diseases.

What does body fitness refer to?

The ability to do strenuous physical or sports activities without getting tired easily.

True or False: Being physically fit is achieved by looking good and feeling good alone?

False. A person should also consider their lifestyle and daily food intake.

What is Health Related Fitness primarily associated with?

Disease prevention and functional health.

What is Body Composition?

The combination of all tissues that make up the body (bones, muscles, organs, and body fat).

What is Cardiovascular Endurance?

The ability of the heart, lungs, blood vessels, and blood to work efficiently and supply the body with oxygen.

What is Flexibility?

The ability to use your joints fully through a wide range of motion.

What is Muscular Endurance?

The ability to use muscles for a long period of time without tiring.

What is Muscular Strength?

The ability of the muscles to lift a heavyweight or exert a lot of force one time.

What is Agility?

The ability to change body positions quickly and keep the body under control when moving.

What is Balance?

The ability to keep the body in a steady position while standing and moving.

What is Coordination?

The ability of the body parts to work together when you perform an activity.

What is Power?

The ability to combine strength with speed while moving.

What is Reaction Time?

The ability to move quickly once a signal to start moving is received.

What is Speed?

The ability to move all or a part of the body quickly.

What are the four domains of Physical Activity?

Occupational, Domestic, Transportation, and Leisure Time.

What is Occupational activity?

Activities you do at your workplace, such as lifting computers and books, going to a friend’s desk, or preparing lunch at the pantry.

What is Domestic activity?

Activities you do at home, such as washing clothes and dishes, gardening, carpentry, baking, or cleaning.

What is Transportation activity?

Activities that involve travelling, such as riding a jeepney, tricycle, motorcycle, or bikes.

What is Leisure Time activity?

Activities you do during recreational activities, such as playing, swimming, hiking, or craft making.

How is exercise defined according to Buckworth and Dishman?

Planned, structured, repetitive bodily movements that aim to improve or maintain physical fitness or health.

What is Aerobic (Endurance) activity?

Physical activities in which large muscles move in a rhythmic manner for a sustained period.

What is Muscle-Strengthening Activity?

Resistance training and lifting weights that cause the muscles to work against an applied force.

What is Bone-Strengthening Activity?

Weight-bearing or weight-loading activities that promote bone growth and strength.

Name some barriers to physical activities.

Lack of time, social support, lack of energy, lack of motivation, fear of injury, lack of skill, high costs and lack of facilities, and weather conditions.

What are the three energy systems?

Anaerobic A-Lactic (ATP-CP) energy system; Anaerobic Lactic (Glycolytic) energy system; Aerobic energy system.

What does the ATP-CP energy system provide?

Immediate energy for high‑intensity activities lasting about ten seconds or less; it does not require oxygen and does not produce lactic acid.

In which activities is the ATP-CP energy system typically used?

Short bursts of energy such as shot put, weight lifting, and a 100‑meter sprint.

What is the Anaerobic Lactic (Glycolytic) energy system?

An energy system for medium to high intensity activities lasting 10 seconds to 2 minutes; it can produce lactic acid and does not require oxygen.

What happens when a sprint lasts longer than about 10 seconds in the anaerobic lactic system?

The anaerobic lactic system kicks in to provide energy and lactic acid may accumulate.

What is the Aerobic Energy System?

Provides energy for low‑intensity activities lasting from 2 minutes to a few hours; requires oxygen and does not produce lactic acid.

What is a key characteristic of the aerobic energy system compared to the others?

It continually produces ATP as long as oxygen is available and does not produce lactic acid.

When does the aerobic energy system become the dominant energy source during exercise?

When the duration of exercise is long enough (example given: about 8 minutes) for aerobic energy to dominate.