Physical Fitness

Define physical fitness

The condition of being physically fit and healthy

What is aerobic?

Large amounts of oxygen are required for an extended period of time (ex: running or swimming)

What is anaerobic?

The body’s demand for oxygen is greater than what is available during exertion (ex: sprinting)

What are the 5 components of physical fitness?

• Cardiorespiratory endurance

• Muscular strength

• Muscular endurance

• Body composition

• Flexibility

Name 3 benefits of being physically active

Muscle building, weight control, emotional release

What does the FITT principle stand for?

Frequency, intensity, time, and type (aerobic vs anaerobic)

What is the intensity of cardio workouts?

220 - age = (max HR) ; (healthy range, ex: 75%)

What is the intensity for strength workouts?

8-12 reps, 3 sets

What are the 5 training principles?

• Overload Principle

• Principle of Progression

• Principle of Specificity

• Principle of Reversibility

• Principle of Variance

Overload Principle

Operating at a level above normal > forces body to adapt and function more efficiently

Principle of Progression

Gradually increasing the amounts of exercise to improve your fitness

Principle of Specificity

Different kinds of exercises work on different areas of fitness

Principle of Reversibility

Use it or lose it! Progress will be reversed if one stops training

Principle of Variance

Try to vary training, to maintain interest and give the body a different challenge

A workout should include what 3 components?

Cardio (aerobic activity), muscle and body composition (strength), and flexibility

What does it mean that we are a sedentary society? Why does that matter when talking about fitness?

A sedentary society is one where people spend a significant amount of time in low-energy activities with minimal physical activity. This matters when discussing fitness because prolonged inactivity is linked to various health issues.

What is the single biggest reason to be active?

To prevent a cardiopulmonary condition

Abs

Forced expiration, bend body forward at waist

Bicep

Flexes arm, bends arm at elbow

Tricep

Straightens arm

Deltoid

Moves whole arm in all directions

Pectoral

Brings arms in towards the midline of the body and pushes arms straight out and away from the body

Lats

Pull arm down from a raised position

Quads

Straighten the leg

Hamstrings

Bends leg

Glutes

Extend hips

Calves

Point toes against resistance