Introduction to Physical Fitness and Body Systems

ANATOMY

A branch of natural science that deals with the structural organization of living things.

Musculoskeletal

A vital system in the body responsible for movement, support, and protection.

Bones

Provide structure and support to the body and protect internal organs.

Muscles

Responsible for movement by contracting and relaxing.

Joints

Connect bones and allow for various types of movement.

Tendons

Attach muscles to bones, enabling the transfer of force.

Ligaments

Connect bones to other bones, providing stability to joints.

Cardiovascular System

The system responsible for delivering blood to different parts of the body.

Heart

A muscular pump that forces blood around the body.

Arteries

Vessels that carry blood away from the heart.

Veins

Vessels that bring blood back to the heart.

Capillaries

Tiny vessels that branch off from arteries to deliver blood to all the body tissues.

Respiratory System

Responsible for supplying oxygen to the body and removing carbon dioxide.

Nose and Nasal Cavity

Filters, warms, and moistens the air you breathe.

Pharynx and Larynx

Direct air to the windpipe and prevent food from entering the lungs.

Trachea

Also called the windpipe, it serves as a passageway for air to reach the lungs.

Bronchi and Bronchioles

Branching tubes that carry air deeper into the lungs.

Lungs

Contain alveoli, small air sacs where oxygen is exchanged for carbon dioxide.

Diaphragm

A muscle that helps the lungs expand and contract during breathing.

Nervous System

Your body's command center made up of your brain, spinal cord, and nerves.

Central Nervous System (CNS)

Includes the brain and spinal cord, processes information and sends out instructions.

Peripheral Nervous System (PNS)

Connects the CNS to the rest of the body.

Somatic Nervous System

Controls voluntary movements, like moving your hand.

Autonomic Nervous System

Manages involuntary functions, like your heartbeat.

Sympathetic System

Activates the 'fight or flight' response.

Parasympathetic System

Promotes 'rest and digest' functions.

PHYSIOLOGY

The study of how the parts of living things work.

Cellular Metabolism

How cells get energy and use it to do their work.

Catabolism

The process where the body breaks down big molecules into smaller ones to get energy.

Anabolism

The process where the body uses energy to build bigger, complex molecules from smaller ones.

Muscle Contraction

When a muscle tightens or shortens to make movement happen.

Isometric

Means a muscle tightens but doesn't change length or move.

Isotonic

Means a muscle changes length while tightening.

Cardiovascular Function

is how the heart and blood vessels work to move blood around the body.

Oxygen and Nutrient Transport

is how the blood carries oxygen from the lungs and nutrients from food to the cells in the body.

Waste Removal

is how the body gets rid of things it doesn't need, like carbon dioxide and other leftovers from cells.

Temperature Regulation

is how the body keeps its temperature just right, not too hot or too cold.

Hormones Distribution

is how hormones travel through the blood to different parts of the body.

Immune Function

is how the body protects itself from harmful things like germs or infections.

Respiratory Function

is how the body takes in oxygen through the lungs and gets rid of carbon dioxide.

Oxygen Intake

is when the body takes oxygen from the air through the lungs.

Gas Exchange

is the process where the body swaps oxygen and carbon dioxide.

Carbon Dioxide Removal

is when the body gets rid of carbon dioxide by exhaling it through the lungs.

Regulation Of PH

is how the body keeps the balance of acidity and alkalinity in its fluids.

Sagittal Plane

This vertical plane divides the body into left and right halves.

Flexion and Extension

are movements that take place within the sagittal plane and involve anterior or posterior movements of the body or limbs.

Hyperextension

is the abnormal or excessive extension of a joint beyond its normal range of motion.

Hyperflexion

is excessive flexion at a joint.

Dorsiflexion

is lifting the front of the foot, so that the top of the foot moves toward the anterior leg.

Plantar Flexion

is lifting the heel of the foot from the ground or pointing the toes downward.

Frontal (Coronal) Plane

This vertical plane divides the body into anterior (front) and posterior (back) portions.

Abduction

is the movement that moves the limb laterally away from the midline of the body.

Adduction

is the opposing movement that brings the limb toward the body or across the midline.

Depression

is the downward movement of the scapula or mandible.

Elevation

is the upward movement of the scapula and shoulder.

Inversion

is the turning of the foot to angle the bottom of the foot toward the midline.

Eversion

is the turning of the bottom of the foot away from the midline.

Superior Rotation

The movement of the scapula where the glenoid cavity moves upward as the medial end of the scapular spine moves downward.

Inferior Rotation

The downward motion of the glenoid cavity during limb adduction, with upward movement of the medial end of the scapular spine.

Lateral Flexion

The bending of the neck or body toward the right or left side.

Transverse Plane

A horizontal plane that divides the body into superior (upper) and inferior (lower) portions.

Protraction

The anterior movement of the scapula or mandible when the shoulder is moved forward.

Retraction

The posterior and medial movement of the scapula toward the vertebral column.

Excursion

The side-to-side movement of the mandible, with lateral excursion moving it away from the midline and medial excursion returning it to the midline.

Rotation

Movement that can occur within the vertebral column, at a pivot joint, or at a ball-and-socket joint.

Medial Rotation

Movement that brings the anterior surface of the limb toward the midline of the body.

Lateral Rotation

Rotation of the limb that moves the anterior surface away from the midline.

Supination

The movement of the forearm that returns the bones to parallel positions and moves the palm to the anterior facing position.

Pronation

The motion that moves the forearm from the supinated position to the pronated position (palm backward).

Circumduction

The movement of a body region in a circular manner, where one end stays relatively stationary while the other end describes a circle.

Opposition

The thumb movement that brings the tip of the thumb in contact with the tip of a finger.

Reposition

Returning the thumb to its anatomical position next to the index finger.

Physical Activity

Any bodily movement produced by skeletal muscles that require energy expenditure.

Benefits of Physical Activity

Significant health benefits for children, adolescents, and adults.

Health Risks of Sedentary Behavior

Causes poor health outcomes.

Fitness Test

Assessment in four key areas: Aerobic Fitness, Muscular Strength and Endurance, Flexibility, and Body Composition.

Cardiovascular Endurance

How well your heart and lungs can supply the oxygen you need while exercising at medium to high intensity.

Muscular Strength

The maximum amount of force a muscle or muscle group can produce; a measure of how much you can lift.

Muscular Endurance

The ability of a given muscle to exert force against a load consistently and repetitively over time.

Body Composition

The amount of fat, muscle, water, bones, and connective tissue in a person's body, often broken down into percentages of lean mass and body fat.

Flexibility

It is the ability to move your joints and muscles through a full range of motion without pain.

Agility

Refers to the ability to change direction quickly and in a controlled manner (e.g. shuttle run).

Balance

The ability to maintain control over a body position, whether you are moving or not (e.g. raising one foot while standing).

Coordination

The ability to synchronize the movements of different parts of the body to perform a particular movement simultaneously.

Power

The ability to exert the highest force in the shortest amount of time, in short, the combination of strength and speed (e.g. when you jump high or run fast).

Reaction Time

The ability to respond quickly to a change in the environment (e.g. ruler test & race athletic).

Principle of Overload

A fundamental fitness principle that focuses on the drastic and quick expansion of repetitions or frequency of a particular exercise for rapid improvement.

Principle of Progression

Involves gradually increasing stress for fitness improvement.

Principle of Individuality

States that people respond to exercise differently, and that training programs should be tailored to each person's unique needs.

Principle of Reversibility

Is a concept that states workout gains or progress will be lost when an athlete stops training.

Principle of Specificity

The principle of specificity states that the body adapts to the type and amount of physical activity it does.

FITT

Is an acronym for frequency, intensity, time, type.

Frequency

Number of repetitions and days for a particular exercise.

Intensity

Refers to how hard you exercise.

Light Intensity Activities

Walking, gardening.

Moderate Intensity Activities

Jogging, swimming.

Vigorous Intensity Activities

Sprinting, biking at fast pace.

Time

Refers to how long you exercise.

Types

Refers to how types of exercises.

Principle of Variation

The principle of variation means that variety in training protocols/methods is more likely to yield gains in performance.