Lesson 1: The Healthiest and Fittest Me Flashcards
a combination of health fitness and body fitness
Physical Fitness
refers to your body’s ability to fight off diseases
Health Fitness
refers to the ability
to do strenuous physical or sports activities without getting tired easily
Body Fitness
This is primarily associated with disease prevention and functional health; helps you control your weight, prevents
diseases and illness, improves mood, boosts energy and promotes better sleep.
Health Related Fitness
Health Related Fitness Components
Body composition, cardiovascular endurance, flexibility, muscular endurance, muscular strength
The combination of all the tissues that make up the body
such as bones, muscles, organs and body fat.
Body Composition
The ability of the heart, lungs, blood vessels, and
blood to work efficiently and to supply the body with oxygen.
Cardiovascular Endurance
The ability to use your joints fully through a wide range of motion.
Flexibility
The ability to use muscles for a long period of time without
tiring
Muscular Endurance
The ability of the muscles to lift a heavy weight or exert a lot
of force one time.
Muscular Strength
Skill Related Fitness Components
Agility, balance, coordination, power, reaction time, speed
The ability to change body positions quickly and keep the body under
control when moving
Agility
The ability to keep the body in a steady position while standing and
moving.
Balance
The ability of the body parts to work together when you perform an
activity
Coordination
The ability to combine strength with speed while moving.
Power
The ability to move quickly once a signal to start moving is
received.
Reaction Time
The ability to move all or a part of the body quickly.
Speed
Specific Components of Physical Fitness
Agility, balance, coordination, endurance, flexibility, organic vigor, power, speed, strength
The ability of the individual to change direction or position in space with
quickness and lightness of movement while maintaining dynamic balance.
Agility
The ability to control organic equipment neuro-muscularly; a state of
equilibrium.
Balance
The ability to integrate the body parts to produce smooth motion.
Coordination
The ability to sustain long continued contractions where a number
of muscle groups are used; the capacity to bear or last long in a certain task
without undue fatigue.
Endurance
The quality of plasticity, which gives the ability to do a wide range of
movement.
Flexibility
It refers to the soundness of the heart and lungs which contributes
to the ability to resist disease
Organic Vigor
The ability of the muscles to release maximum force in the shortest period
of time.
Power
The ability to make successive movements of the same kind in the shortest
period of time.
Speed
The capacity to sustain the application of force without yielding or
breaking; the ability of the muscles to exert efforts against resistance.
Strength
Activities done by the skeletal muscles that utilize energy
Physical Activity
Four domains of physical activity
Occupational, domestic, transportation, leisure time
These are the activities you do at your work place. Lifting
computers and books, going your friend’s desk or preparing lunch at the pantry.
occupational
These are the activities you do at home. Washing clothes and dishes,
gardening, carpentry, baking or cleaning the house
domestic
These are the activities that involves travelling. Riding a jeepney,
tricycle, motorcycle, or bikes.
transportation
These are the activities you do during recreational activities.
Playing, swimming, hiking or craft making.
leisure time
planned,
structured, repetitive bodily movements that someone engages in for the purpose of
improving or maintaining physical fitness or health
Exercise
who states that exercise is a planned,
structured, repetitive bodily movements that someone engages in for the purpose of
improving or maintaining physical fitness or health
Buckworth and Dishman
physical activities in which
people move their large muscles in a rhythmic manner for a sustained period.
Aerobic activities
aerobic activities are also called
endurance activities
This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles to work or hold against an applied force or weight.
muscle-strengthening activity
This kind of activity
produces a force on the bones that promotes bone growth and strength.
bone-strengthening activity
bone-strengthening activities are also known as
weight-bearing or weight-loading activity
barriers that hinder us to do physical activities
lack of time, energy, motivation, and skill; soial support; fear of injury; high costs and lack of facilities; weather conditions
refers to why and how people eat, which
foods they eat, and with whom they eat, as well as the ways people obtain, store, use,
and discard food.
eating habits or food habits
factors that influence eating habits
individual, social, cultural, religious, economic, environmental, and political
There are many factors that determine what foods a person eats. In addition to
personal preferences, there are cultural, social, religious, economic, environmental, and
even political factors.
Influences on Food Choices
Every individual has unique likes and dislikes concerning foods. These
preferences develop over time, and are influenced by personal experiences such as
encouragement to eat, exposure to a food, family customs and rituals, advertising, and
personal values.
Individual Preferences
A _____ group provides guidelines regarding acceptable foods, food
combinations, eating patterns, and eating behaviors. Compliance with these guidelines
creates a sense of identity and belonging for the individual.
Cultural Influences
Members of a _____ group depend on each other, share a common culture, and
influence each other’s behaviors and values. A person’s membership in particular peer,
work, or community groups impacts food behaviors.
social influences
_____ proscriptions range from a few to many, from relaxed to highly
restrictive. This will affect a follower’s food choices and behaviors.
religious influences
Money, values, and consumer skills all affect what a person purchases. The price
of a food, however, is not an indicator of its nutritional value. Cost is a complex
combination of a food’s availability, status, and demand.
economic influences
The influences on food habits that derives from a composite
of ecological and social factors. Foods that are commonly and easily grown within a
specific region frequently become a part of the local cuisine.
environmental influences
Food laws and trade
agreements affect what is available within and across countries, and also affect food
prices. Food labeling laws determine what consumers know about the food they
purchase.
political influences
approach when improving eating habits
Reflect, replace, reinforce
REFLECT
on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating
REPLACE
your unhealthy eating habits with healthier ones
REINFORCE
your new, healthier eating habits
is the body’s relative amount of fat
to fat-free mass.
body composition
formula for computing body mass index
weight (kg) / height (m^2)
refers to the the heaviness of a person
weight
the distance between the feet on the floor to the top of the head
in standing position.
height
below 18.5 bmi
underweight
18.5 - 24.9 bmi
normal
25.0 - 29.9 bmi
overweight
30.0 - above bmi
obese
is the ability of the joints and muscles to move through its full range of
motion.
flexibility
the ability of the heart, lungs and blood vessels to deliver
oxygen to working muscles and tissues, as well as the ability of those muscles and
tissues to utilize the oxygen. Endurance may also refer to the ability of the muscles to
do repeated work without fatigue.
cardiovascular endurance
the ability of the muscles to generate force
against physical objects.
strength
the ability to perform a movement in one direction in the shortest period of
time.
speed
the ability of the muscle to transfer energy and release maximum force at a
fast rate
power
the ability to move in different directions quickly using a combination of
balance, coordination, speed, strength and endurance.
agility
The amount of time it takes to respond to a stimulus.
reaction time
The ability to use the senses with the body
parts to perform motor tasks smoothly and accurately.
coordination
the maintenance of equilibrium while stationary
or while moving.
balance
test for flexibility
zipper test and sit and reach
test for cardiovascular endurance
3-minute step test
test for strength
push ups and basic plank
test for speed
40-meter sprint
test for power
standing long jump
test for agility
hexagon agility test
test for reaction time
stick drop test
test for coordination
juggling
test for balance
stork balance stand test
tests under health-related fitness
BMI, 3-minute step, strength, zipper test, sit and reach
tests under skill-related fitness
juggling, hexagon agility test, 40-meter sprint test, stork balance stand test, standing long jump, stick drop test
