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Bonew > Components Of Fitness > Flashcards

Components Of Fitness Flashcards

1
Q

What can physical defined as

A

Body movement that increases energy expenditure above rising levels.

Such as climbing stairs
Going to a exercise class
Playing sport

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2
Q

What can you do to maintain health if ages 18-65

A

150 mins of moderate intensity aerobic activity every week

Or 75 of vigourous activity a week

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3
Q

What is exercise

A

A form of physical activity.

It call be differeietited from being active

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4
Q

Health related fitness

A 
Carsiotespiratory 
Cardiovascular endurance 
Musclar strength 
Muscular endurance 
Flexibility
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5
Q

Skill related fitness

A 
Speed 
Reaction time 
Agility 
Balance 
Coordination 
Power
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6
Q

Define physical fitness

A

A state of well being that provide optimal performance

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7
Q

What is health

A

A state of complete physical , mental and social well being and not merely the absence of disease or infirmity

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8
Q

List the 5 total fitness

A 
Physical fitness 
Mental and emotional fitness 
Medical fitness 
Nutrional fitness 
Social fitness
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9
Q

List the 5 heath related fitness

A 
Cardiovascular fitness 
Muscular strength 
Muscular endurance
Flexibility 
Body composition
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10
Q

What’s aerobic

A

With oxygen

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11
Q

What is anaerobic

A

Without oxygen

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12
Q

How would you improve the cardiovascular efficiency

A

Through regular aerobic training

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13
Q

How to develop cardiovascular fitness

A

Three to five day week
Moderate to vigourous intensity
20-30 mins or up to 60 mins continuous activity

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14
Q

List the long term benefits of cardiovascular training

A 
Heart becomes stronger 
More blood circulated 
More capillaries develop in the muscles 
More oxygen enter the muscles 
More mitochondria
Risk of cardiovascular disease reduced
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15
Q

Muscular strength is

A

High resistance

Low repitions

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16
Q

Describe muscular strength

A

Maximum amount of force a muscle or group of muscles can generate during one contraction

17
Q

Describe muscular endurance

A

Defined as the ability of a muscle or group of muscles to contract repeatedly for extended periods of time without fatigue

18
Q

Muscular endurance is

A

Lower resistance

Higher repetitions

19
Q

Long term benefits of muscular strength and endurance training

A

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
20
Q

Strength is

A

Low reps

High resistance 1-10 reps maximum

21
Q

Endurance is

A

Higher reps

Lower resistance 40-70 % of repition maximum

22
Q

Describe flexibility

A

A range of movement about a joint or series of joints

23
Q

The flexibility continuum

A

Immobile stiff joints
Balanced flexibility
Hyper mobile less stable joints

24
Q

Name the three types of stretching ?

A

Active static stretching
Passive static stretching
Static stretching applications

25
Q

How much should you stretch

A

60 secs per muscle group

Repeaded 2-4 times

26
Q

Name the two different types of stretches

A

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

27
Q

Dynamic stretching techniques

A

Dynamic stretching

Ballistic stretching which is bouncing and bobbing stretches

28
Q

Recommendations for flexibility

A

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

29
Q

Long term benefits of flexibility training

A 
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
30
Q

Body fat percentages for optimal health are

A

Men -10/22% of total body weight

Women-20?-32 % body weight

31
Q

What is body composition

A 
Percentages of 
Fat 
Bone 
Muscle 
Is a measure of health
32
Q

Components of skill related fitness

A 
Speed 
Power
Reaction time 
Coordination 
Balance 
Agility
33
Q

Recommendations for neuromuscular training

A

Frequency - 2/3 days a week
Time -20/30 mins
Type - chai chi and yoga recommendend for older adults

34
Q

Factors that affect health and skill related fitness

A 
Age 
Gender 
Heredity 
Physique /body type 
Activity level 
Diet 
Physical disability’s 
Illness and fatique 
Drugs 
Stress 
Environmental and weather 
Pregnancy

Bonew (17 decks)

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