Exercise, Eat, and Excel Flashcards
is the capacity of the body to do activities without undue exhaustion.
Physical Fitness
Physical fitness can be divided into
two distinct categories:
components of health related fitness and components of skill related fitness
Exercises that are done with the
intention of improving one’s physical
health and maintaining a healthy
lifestyle are included in the concept of
health-related fitness.
Health-Related Fitness
The five c o m p o n e n t s o f health-related fitness include:
cardiovascular endurance
muscle strength
muscular endurance
flexibility
body composition
is the ability of the lungs, heart, and blood vessels to deliver enough oxygen to the cells to meet the needs of longterm physical activity.
Cardiovascular Endurance
can make it easier for you to carry out the tasks you need to do every day. Jogging, running, cycling, and swimming can enhance cardiovascular endurance.
Getting stronger in your heart and lungs
is the capacity of the muscle to produce force during a relatively short period of time. Push-ups, sit-ups, lifting, squats, and lunges promotes this
Muscular Strength
is the highest amount of force that a muscle group is able to pull or push in a single contraction. Circuit training, and bodyweight exercises are all good ways to build this.
Muscular Endurance
This involves stretching and holding a muscle for 10–30 seconds.
When stretching this way, your brain relaxes the muscles that support your joints.
This type of stretching is generally best reserved for the cool-down phase of a workout
Static Stretching
These are active movements that take your muscles and joints through a full range of motion.
This is usually done during a warm-up or can be done by itself like during a stretching break at work.
Examples include shoulder rotations, leg swings, walking lunges, and trunk twists.
Dynamic, or active, stretching
These include exercises that elongate and stretch the muscle during movements, such as when performing
pilates, yoga, tai chi, and barre.
Dynamic Exercises
Difference of Static stretching and Dynamic exercises
the muscles aren’t held in a single
position for a longer period of time.
The purpose of _________ is to wake up the muscles needed for the upcoming exercise
dynamic movement
It’s great to include _________ in a warmup routine before both endurance and strength training to prepare your body for movement.
dynamic stretching
is the ability of a joint or group of joints to move through their full range of motion without pain or restriction
Flexibility
Squats, lunges, and stretching
Flexibility
how much of your body is made up of fat, bone, and muscle. It is a way for health professionals to figure out if a person is at a healthy weight for
their body
Body Composition
are critical for improving body
composition.
Nutrition and exercise
Burpees, pushups, squat jumps, lunges, and planking
Body composition
Movement of your body requires the work of your skeletal muscles. Your muscles must use energy to move your body. Any movement of your body requiring energy is considered this.
Physical Activity
Not all physical activity is considered this. This is considered planned, structured, and purposeful physical activity. The goal of this is to increase physical fitness.
Exercise
Type of exercise that involves repetitive movements of large muscle groups done for a longer amount of time. Improves cardio-respiratory fitness and body composition. Examples include walking, jogging, cycling and swimming
Aerobic exercise
Type of exercise that involves movements with added resistance for a determined amount of repetitions. Improves muscular strength, muscular endurance and body composition. Examples include exercises with dumbbells, weight machines,
kettlebells and resistance bands
Resistance training
Domain of PA: vacuuming, completing
yardwork, clearing the dishes
Domestic/household