health

Active Living

Physical activity is integrated into daily life.

Healthy Living

Health enhancement and disease prevention are integrated into daily life.

Healthy Active Living

Integration of active and healthy living.

Physical Benefits of Healthy Active Living

1. More energy; 2. Live longer.

Mental Benefits of Healthy Active Living

1. Higher self-esteem; 2. More social interactions.

Social Benefits of Healthy Active Living

1. Improved social connections; 2. Increased participation in community events.

Physical Fitness

Carrying out daily tasks easily and having enough energy for unexpected activities.

Cardiovascular Fitness

The ability of the heart and lungs to supply oxygen during sustained physical activity (Example: running, beep tests).

Muscular Strength

The amount of force a muscle can produce (Example: bench press, leg press).

Muscular Endurance

The ability of muscles to sustain repeated contractions over time (Example: push-ups, sit-ups).

Flexibility

The range of motion in a joint or series of joints (Example: yoga, pilates).

Body Composition

The proportion of fat and non-fat mass in the body (Example: BMI, body fat percentage).

Coordination

The ability to use different parts of the body together smoothly (Example: golf, karate).

Balance

The ability to maintain stability over the base of support (Example: gymnastics, diving).

Agility

The ability to move quickly and easily (Example: basketball, soccer).

Power

The ability to exert maximum force in a short amount of time (Example: shot put, hitting a ball).

Speed

The ability to move quickly across the ground (Example: running, swimming).

Reaction Time

The time taken to respond to a stimulus (Example: sprints).

Resting Heart Rate

Your heart rate when at rest.

Exercise Heart Rate

Heart rate during or directly after exercising.

Maximum Heart Rate

The highest heart rate achievable during intense exercise (220 - age BPM).

Recovery Heart Rate

Heart rate taken 3 minutes after exercising.

Target Heart Rate

60-80% of your maximum heart rate, achieved during exercise.

Target Heart Rate Zone for a 22-year-old female (THR)

Max HR: 198; THR zone: 118-158 BPM.

Overload Principle

Making your body perform more effort over time to improve.

Principle of Progression

Gradually increasing how hard you work out in small amounts.

Repetition

The number of times a movement is repeated.

Set

A group of repetitions.

Resistance Training

Exercises done with weights to increase strength and endurance.

Examples of Resistance Training

1. Free weights; 2. Calisthenics; 3. Circuit training; 4. Bands; 5. Leg extensions.

Examples of Cardiovascular Fitness Training

1. Jump rope; 2. Running; 3. Cycling; 4. Stair master.

Short Term Goal

A goal that can be achieved in a few days or weeks (Example: doing well on a test).

Long Term Goal

A goal that may take months or a year to achieve, often achieved using short term goals (Example: buying a house).

Aerobic Activity

Vigorous activity where oxygen is continuously taken for over 20 minutes (Examples: running, swimming).

Anaerobic Fitness

Activity where muscles work so hard they produce energy without using oxygen (Examples: 100m dash, weight training).