Fitness Flashcards
What verses support the Biblical value of Fitness?
1 Timothy 4:8 and 1 Corinthians 6:20
How does Fitness relate to the Christians?
- Glorifies God
- Fulfills God’s design
- Shows thankfulness
What is the definition of Physical Fitness?
ability to complete each day’s activities and respond well to strenuous activity
Why Fitness?
- Bodily Health: supports muscles and joints
- Physical Ability: enhances the ability to perform tasks
- Improve mental health
- Improve sleep
- Improve components of health-related Fitness
- Improve quantity and quality of life
What is the first Component of Health-related Fitness + definition?
Body Composition
- body’s makeup and the amount of fat on the body
What is the second Component of Health-related Fitness + definition?
Flexibility
- ability to perform movements in the full ROM
What is the third Component of Health-related Fitness + definition?
Muscular Strength
- ability to generate force/amount of weight you can lift
What is the fourth Component of Health-related Fitness + definition?
Muscular Endurance
- ability to perform against resistance
What is the fifth Component of Health-related Fitness + definition?
Cardiorespiratory Endurance
- ability to perform aerobic activity for an extended period of time
What are the 4 factors affecting physical Fitness?
- type of exercise
- intensity of exercise
- duration of exercise
- frequency of exercise
(1) Type of Fitness
Principle of Specificity
“improvement is related to the type of training”
- exercise routine = fitness goals
- perform exercises relating to component
(2) Intensity of Exercise
Overload Principle
“Improves only when difficulty is higher”
- can progress at sub-maximal intensity, BUT the overload principle yields the best results
Fitness Tips
- Start slowly, increase gradually…
- Aim for a flow state
(3) Duration of Exercise
- long enough to activate the Overload Principle
- the higher the intensity, the shorter the duration
- prioritize longer durations
(4) Frequency of Exercise
Ideally…
- daily routine
- 3+ times per week
If you cannot do these things, that does NOT mean you should abandon your goals
Improvements can be made without high frequency
Benefits of Aerobic Exercise
- body weight control
- improves Cardiovascular health
- increases lifespan
What is the definition of Muscular Strength?
refers to… how strong.. your muscles are…
What is the definition of Aerobic Exercise?
*With Oxygen
- requires larger amount
Improved through: steady state exercise, ex. jogging
What is the definition of Anaerobic Exercise?
*Without Oxygen
Increased through: resistance/explosive training
Benefits of Anaerobic Exercise
- increase power
- protects joints
- harder to get beat up, etc…
What is the definition of Muscular Endurance
- muscles working repeatedly over time (Anaerobic)
Improved through: resistance/explosive training over time
Benefits of Muscular Endurance
- improves Muscular stamina
- combines benefits of strength and endurance training
- Muscular hypertrophy (size)
What is the definition of Flexibility?
ability of a joint(s) to move through an unrestricted ROM
What are the 3 good forms of stretching?
- Dynamic: moving body parts and gradually increasing ROM
- Static: holding a stretched position
- Ballistic: (higher risk) using momentum to force a joint into a stretch; can lead to injury
Benefits of Stretching
- injury reduction/prevention
- increased performance
What is the definition of Body Composition?
body fat vs. lean body mass
- genetics, gender and age are underlying uncontrollable factors
- can be improved and controlled
Healthy range of body fat
Men - 10 to 25%
Women - 21 to 33%
What is the definition of a Heart Rate?
The “pulse” is the number of times your heart beats in 1 min
What is a healthy heart rate?
Resting heart rate: 60 to 90 beats per min for teens
Active Heart Rate
- varies depending on age/intensity
- healthier body will need less beats per min than an untrained body doing the same exercise
max heart rate: 220-age
target active heart rate: 50 to 85% of max heart rate
Post Exercise Heart Rate
On average, your heart rate should drop 15-20 beats per min after an exercise in the active heart rate zone
*55% of adults in America desire to lose weight
All are good, but “best” for fat loss is longer…
Duration
Note!
You CANNOT spot reduce fat
Body fat is ultimately lost when the body is in a…
Caloric Deficit over time
What does NEAT stand for?
No exercise activity thermogenesis
What is the definition of NEAT?
energy expenditure throughout the day that is not considered exercise
*You burn more calories through NEAT than through exercise bouts
What does BMR stand for?
Basal Metabolic Rate
What is the definition of BMR?
the amount of energy used to maintain homeostasis in the body (metabolism)
- determined by your body composition
- more muscle mass, the higher the energy required to maintain it
- accounts for 65-70% of total calories burned
Fact!
Inadequate sleep harms energy levels, muscle recovery, etc…
Dangers of Exercise
Injury if…
- overdone
- done with inadequate hydration
- done without safety
Idolatry…
- with self-image
- with exercise itself
Remember!
Being fit, looking good, etc ARE good things, but they are not the ultimate thing
