Components Of Fitness Flashcards
What can physical defined as
Body movement that increases energy expenditure above rising levels.
Such as climbing stairs
Going to a exercise class
Playing sport
What can you do to maintain health if ages 18-65
150 mins of moderate intensity aerobic activity every week
Or 75 of vigourous activity a week
What is exercise
A form of physical activity.
It call be differeietited from being active
Health related fitness
Carsiotespiratory Cardiovascular endurance Musclar strength Muscular endurance Flexibility
Skill related fitness
Speed Reaction time Agility Balance Coordination Power
Define physical fitness
A state of well being that provide optimal performance
What is health
A state of complete physical , mental and social well being and not merely the absence of disease or infirmity
List the 5 total fitness
Physical fitness Mental and emotional fitness Medical fitness Nutrional fitness Social fitness
List the 5 heath related fitness
Cardiovascular fitness Muscular strength Muscular endurance Flexibility Body composition
What’s aerobic
With oxygen
What is anaerobic
Without oxygen
How would you improve the cardiovascular efficiency
Through regular aerobic training
How to develop cardiovascular fitness
Three to five day week
Moderate to vigourous intensity
20-30 mins or up to 60 mins continuous activity
List the long term benefits of cardiovascular training
Heart becomes stronger More blood circulated More capillaries develop in the muscles More oxygen enter the muscles More mitochondria Risk of cardiovascular disease reduced
Muscular strength is
High resistance
Low repitions
Describe muscular strength
Maximum amount of force a muscle or group of muscles can generate during one contraction
Describe muscular endurance
Defined as the ability of a muscle or group of muscles to contract repeatedly for extended periods of time without fatigue
Muscular endurance is
Lower resistance
Higher repetitions
Long term benefits of muscular strength and endurance training
Stronger muscles, tendons and ligaments
Stronger bones Improved joint stability Improved muscle tone Increased hypertrophy Improved body composition Improved neuromuscular connections More capillaries Improved posture
Strength is
Low reps
High resistance 1-10 reps maximum
Endurance is
Higher reps
Lower resistance 40-70 % of repition maximum
Describe flexibility
A range of movement about a joint or series of joints
The flexibility continuum
Immobile stiff joints
Balanced flexibility
Hyper mobile less stable joints
Name the three types of stretching ?
Active static stretching
Passive static stretching
Static stretching applications
How much should you stretch
60 secs per muscle group
Repeaded 2-4 times
Name the two different types of stretches
Maintenance - short stretches used in warm up or cool down for 10-15 secs
Development - held longer for 30-60 seconds to improve the range of motion in area of tightness
Dynamic stretching techniques
Dynamic stretching
Ballistic stretching which is bouncing and bobbing stretches
Recommendations for flexibility
Frequency - 2-3 days a week
Ideally everyday
Intensity - to the mild point of tension and discomfort
Time -10/30 seconds
2-4 reps of specific muscle stretches
A total of 60 seconds per muscle group is recommended
Stretches can be repeated 2-4 times to achieve this total
Long term benefits of flexibility training
Improved mobility for the joints and muscles Reduced muscle tension and tighteness Improved physical and mental relaxation Improved range of motion More effective and efficient movementsb Improved posture Reduced risk of joint or muscle strains Reduced risk of low back pain Decreased onset muscle soreness Improved coordination
Body fat percentages for optimal health are
Men -10/22% of total body weight
Women-20?-32 % body weight
What is body composition
Percentages of Fat Bone Muscle Is a measure of health
Components of skill related fitness
Speed Power Reaction time Coordination Balance Agility
Recommendations for neuromuscular training
Frequency - 2/3 days a week
Time -20/30 mins
Type - chai chi and yoga recommendend for older adults
Factors that affect health and skill related fitness
Age Gender Heredity Physique /body type Activity level Diet Physical disability’s Illness and fatique Drugs Stress Environmental and weather Pregnancy
