PEPC 10 - Module 1 Lecture 1 Health, FItness, and Wellness

health

holistic state of complete physical, mental, and social well-being

fitness

capacity to perform daily activities with enthusiasm and energy

wellness

broader concept that also encompasses the intricate balance of mental, emotional, and social well-being

health-related fitness components

components essential for overall health

1. cardiorespiratory endurance

2. muscular strength

3. muscular endurance

4. flexibility

5. body composition

state all health-related fitness components

cardiorespiratory endurance

ability of heart, lungs, and blood vessels to supply oxygen during sustained physical activity

muscular strength

amount of force group of muscles can exert in single effort

muscular endurance

ability of muscle to perform repeated contractions without fatigue

flexibility

range of motion available at a joint

body composition

ratio of fat mass to lean mass

skill related fitness components

components relate more to athletic performance

1. agility

2. balance

3. coordination

4. power

5. reaction time

6. speed

state all skill-related fitness components

agility

ability to move quickly and change direction with control

balance

ability to maintain stability whether stationary or moving

coordination

ability to use different body parts together smoothly and efficiently

power

ability to exert maximum force in a short amount of time

reaction time

time it takes to respond to a stimulus

speed

ability to move quickly across the ground

frequency, intensity, time, type

meaning of FITT

FITT formula

guideline to help structure a safe and effective fitness program

frequency

how often one exercises

intensity

how hard one exercises

time

time an exercise takes

type

kind of activity one engages in

universal training principles

principles that help guide effective and safe exercise programs

1. specificity

2. overload

3. progression

4. reversibility

5. individuality

6. recovery

universal training principles

specificity

important to focus on training specific body parts

overload

important to challenge body by exceeding its usual capabilities

progression

important to approach exercise with gradual mindset

reversibility

fitness gains are lost when training ceases

individuality

the way each person responds to exercise can vary

recovery

reset repairs muscular tears

stress

complex physiological and psychological response that body experiences when faced with challenges

1. releases endorphins

2. improves sleep

3. reduces anxiety and depression

4. provides a mental break

5. improves self-esteem

how physical activity helps manage stress

endorphins

neurotransmitters in the brain that promote feelings of happiness

nutrition

provides essential nutrients that our bodies need to function effectively

1. carbohydrates

2. proteins

3. fats

4. vitamins

5. minerals

6. water

six primary nutrients:

carbohydrates

body’s main source of energy

proteins

essential for muscle repair and growth

fats

secondary energy source and vital for hormone production and nutrient absorption

vitamins and minerals

support various bodily functions

water

for hydration and regulating body temperature