Physical Fitness Lecture Notes

Flashcards related to Physical Fitness.

Physical Fitness

A set of attributes a person has in regards to a person’s ability to perform physical activities that require aerobic fitness, endurance, strength, or flexibility and is determined by a combination of regular activity and genetically inherited ability.

Physical Activity

Any form of exercise or movement. May include planned activity (walking, running, sports) or daily activities (chores, yard work).

Warm-up

1st part of the workout, prepares the body, and helps decrease the likelihood of injury and/or soreness.

Workout

2nd part of the workout. Planned activity to help improve your fitness level. Should use the F.I.T.T principle when planning your workout.

Cool Down

Final part of the workout. Helps the body return to its normal state and decrease soreness from the workout.

Health Related Fitness Components

Components that help to develop your overall health status.

Stretching

Elongating your muscles in order to prepare them for the workout. Two main types of stretching are dynamic or static.

Dynamic Stretching

Stretching that is done with MOVEMENT. High knees, butt kicks, carioca, skips, lunges, etc…

Static Stretching

Stretching that is done with VERY LITTLE MOVEMENT. You place your body into a position that lengthens the muscle, then you hold that pose for a certain period of time.

Body Composition

Ratio of fat to lean muscle tissue. Measured by using BMI, Pinch Test or Underwater Weighing.

Flexibility

Ability to move a body part through a full range of motion around a joint. Measured with the Sit and Reach test.

Muscular Endurance

Ability of the muscles to perform difficult physical activity over an extended period of time. Measured with the Curl-Up test.

Muscular Strength

Ability of the muscles to perform maximum effort in a short period of time. Measured with the Push-Up test.

Power

Amount of force a muscle can exert quickly

Skill related fitness components

Components that are developed specifically for what activity you are participating in.

Cardio-Respiratory Endurance

Ability of the heart and lungs to supply oxygen throughout the entire body during exercise that lasts for an extended period of time. Measured with the PACER or Mile test.

Agility

Ability of the body to quickly and accurately change direction in space.

Balance

Ability of the body maintain equilibrium (stay upright) while still or moving.

Speed

Quickness it takes the body to move or perform a specific task.

Coordination

Ability to use multiple body parts and/or senses while performing motor (movement) tasks.

Reaction Time

Ability of the body to move once a stimulus has been provided.

Principles of Fitness

Principles that help to develop a workout program that will give the most possible benefit.

F.I.T.T.

Acronym that, when used, helps to create a balanced, beneficial workout. F= Frequency, I=Intensity, T=Time, T=Type

Specificity

States that specific workouts will develop and improve specific parts of your body. Plan and set goals to develop specific parts of your body or fitness.

Overload

States that you must work your body harder than previously, in order to get improvements in your fitness level.

Progression

States that you must constantly work toward making improvements in fitness level by creating workouts that have overload.

Flexibility Training

Reduces your risk of injury, improve your flexibility and range of motion, and serve as a solid warm-up for more vigorous exercise.

Anaerobic Training

Exercise that does not require oxygen to fuel the body

Dynamic Strength Training

Is considered an anaerobic exercise , and is also known as isotonic exercise. This type of exercise strengthens your muscles over a full-range of motion.

Static Strength Training

Is also considered an anaerobic exercise, and is also known as isometric exercise. This type of exercise helps you to maintain muscle strength and tone.

Aerobic Training

Exercise that requires oxygen to fuel the body. Aerobic training strengthens your cardiovascular system by increasing your heart rate and breathing.

Circuit Training

Circuit training combines strength-training with aerobic exercise. By jogging between the stations, you maintain an elevated heart rate throughout the duration of the circuit.

Anaerobic Activity

Activity where oxygen is NOT the main source of fuel for energy. These are short burst activities that are very short in their time length.

Resistance Training

Is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.

Isometric

Resistance training with little or no movement. Planks and wall sits are examples.

Isokinetic

Resistance training done with a machine so that the movement is done in a slow, controlled motion.

Isotonic

Resistance training with muscle contraction against a constant load. Curls, squat, bench press are all examples.

Repetitions

How many times you complete the exercise.

Sets

The number of cycles of reps that you complete.