Chap 1: Concepts of physical fitness Flashcards
define physical fitness
its the body’s ability to function effectively and efficiently without getting tired and having enough energy to enjoy leisure pursuits and to meet unforeseen emergencies
why is physical fitness essential for human beings
its essential because it helps us adjust well with the environment since the mind and body will be in complete harmony
in what can physical fitness be divided into?
health related physical fitness and skill related physical fitness
what is health related components of fitness?
types of activities dedicated to improving physical
fitness categorized as cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition.
what is skill related components of fitness?
types of activities dedicated to improving physical
skills categorized as speed, agility, coordination, balance, power, and reaction
what is the most important objective of physical educators
to develop physical fitness
what is general fitness
General fitness training works towards broad goals of overall health and well-being instead of working on specific goals.
implies the ability of a person to live most effectively with his and her potentials,
which depend upon the physical, mental, emotional, social and spiritual components of fitness
which are highly interrelated.
define physical activity and what it can be categorized into
It is bodily movement produced by skeletal muscles that results in energy expenditure.
physical activity can be categorized in to aerobic physical
activity and anaerobic physical activity.
what is aerobic physical activity and example of ex
Aerobic physical activity includes forms of activity that are intense enough and performed long
enough to maintain or improve an individual‘s cardiorespiratory fitness.
Aerobic activities such as walking, basketball, soccer, or dancing,
what is anaerobic physical activity ?+ examples
anaerobic physical activity refers to high-intensity activity that exceeds the capacity of the cardiovascular system to provide oxygen to muscle cells for the usual oxygen consuming metabolic pathways.
it can be maintained for only about 2 to 3 minutes.
examples are Sprinting and power lifting.
what are common elements between physical activity and exercice?
both involve any bodily movement produced by skeletal muscles that expends energy, are measured by kilocalories ranging continuously from low to high, and are positively correlated with physical fitness as the intensity, duration, and frequency of movements increase.
what is physical exercise?
Exercise is physical activity that is planned, structured, repetitive, and purposive in the sense that improvement or maintenance of one or more components of physical fitness is an objective.(endurance flexibility etc..
define sport
It is an organized, competitive form of play.
what are the general principles of fitness training ?
- Principle of Overload
- FITT principle
- Principle of rest , recovery, and periodization
- principle of reversibility
- Principle of individual differences
what is the principle of overload
a principle of adaptation to stress suggesting the amount of stress applied during exercise must exceed a threshold level to stimulate adaptation.
As fitness improves, so must the stress to ensure continued gains and to avoid plateauing.
what is the FIIT principle
it states that, In exercise, the amount of stress placed on the body can be controlled by four variables:
Frequency, Intensity, Time (duration), and Type.
each variable can be used independently or in combination.
what is frequency
it relates to how often exercises are performed over a period of time
what is the variable time(duration)
The duration of exercise, or time, also contributes to the amount of stress experienced during a
workout.
what is volume ?
its the term used to describe “how much” stress is being applied by combining the duration and frequency of exercise
what is the progression principle?
it relates to an optimal overload of the body by finding an amount that will drive adaptation without compromising safety.
because doing too much too soon will lead to burnout, severe fatigue, and injury.
what is the type of exercise variable
it states that the type of exercise performed should reflect a person‘s goals, the more specific the exercise the better.
whats the principle of specificity
an person shoulf train according to they way they want their body to adapt, so if they want to adapt to running for a certain distance then they should train running that distance and not do another kind of workout.
what are the multiple types of stress
the main stressor are:
1. metabolic stress
2. force stress
3. environmental stress
what is metabolic stress
it results from exercise sessions when the energy systems of the body are taxed.
what is force stress
accounts for the amount of force required during an activity
what’s environmental stress
for example is exercising in the heat, which places a tremendous amount of stress on the thermoregulatory systems. so adaptation to the heat makes it much easier to keep the body at a normal temperature during exercise.
what is the intensity variable
the degree of difficulty at which the exercise is carried out, is the most important variable of FITT, since intensity drives adaptation, its also important to quantify intensity cz it will also help in designing sessions that accommodate individual goals.
what is the principle of rest and recovery
suggests that rest and recovery from the stress of exercise must take place in proportionate amounts to avoid too much stress.
one approach is to divide the progressive fitness training phases into blocks, or periods
whats the principle of periodization ?
suggests that training plans incorporate phases of stress followed by phases of rest. its a method of organizing workouts into blocks or periods. These cycles consist of work/stress periods and rest periods.
Without periodization, the stress from exercise would continue indefinitely eventually leading
to fatigue, possible injury, and even a condition known as overtraining syndrome
what is overtraining syndrome
a condition of chronic stress from physical activity affecting the physical and psychological states of an individual or athlete
what are the symptoms of overtraining syndrome?
- weight loss
- loss of motivation
- inability to concentrate or focus
- feelings of depression
- lack of enjoyment in activities normally considered enjoyable
- sleep disturbances
- change in appetite
what’s the principle of reversibility
it suggests that activity must continue at the same level to keep the same level of adaptation. As activity declines, aka detraining, adaptations will recede.
This decline will affect endurance, muscular strength, muscular endurance and flexibility
whats the principle of individual differences
it states that not everyone responds to
stress in the same way. individual differences in exercise response are genetic, genes to
contribute as much as 47% to the outcome of training
Other factors that can affect the degree of adaptation are: person’s age, gender, training status.
