Lifetime Fitness One Study Guide

5 Components of Fitness

Cardiovascular Endurance

Flexibility

Muscular Endurance

Muscular Strength

Body Composition

Target Heart Rate

220 - your age

65% - 85% of that number

* 65-75 is fat burn and 75-85 is improving heart and lungs

Aerobic Actvity

activity longer than two minutes that requires a constant flow of oxygen to the brain and muscles

FITT Principle

F - frequency

I - intensity

T - Time

T - Type of exercise

Static Stretching

Still stretching

Dynamic stretching

moving while stretching

SMART Goal

S - specific

M -measurable

A - attainable

R - relevant

T - time based

Exercise and the brain

exercises release endorphins and other chemicals improving your overall well-being

relives anxiety and depression

takes your mind off of things

Physical literacy

the motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life

improves health and well-being

improves self confidence and esteem

improves academic skills like concentration and memory

Ectomorph

long and lean

hard time gaining fat/muscle

compound exercises

Mesomorph

average body

lift moderately and add aerobic activity

endomorph

stocky build

more muscle and fat

aerobic activity and HITT

 six essential nutrients

Fats, carbohydrates, protein, vitamins, minerals, water

calorie

unit of energy

Psychomotor

Movement goals

Cognitive

Explanation/quiz goals

Affective

Social and safety goals

Arms

Triceps and Biceps

Chest

Pectoralis major

stomach

Abdominals

Legs

quads, hamstrings, Gastrocnemius

under armpit

Latissimus Dorsi

back

Erector Spinae and Trapezius

shoulders

deltoids