LESSON 3: INTRODUCTION TO EXERCISE Flashcards
__________ is the ability to carry one’s workload without staggering and to participate in
recreation with ease and enjoyment and still have reservoir of endurance to meet emergencies of life.
Physical Fitness
measures the body’s
circulatory and respiratory systems’ ability to supply fuel during prolonged physical
exercise. Walking, running, jogging, swimming, bicycling, and other activities that keep
your heart rate up at a safe level for an extended period of time might help you build it. Your chosen activity does not have to be severe
enough to boost your cardio-respiratory endurance. Begin initially with an enjoyable exercise and gradually escalate to a more strenuous pace
Cardio-respiratory Endurance
is the amount of force that a muscle or muscle group can exert at one
maximal effort (contraction). The key to building muscle strength is working against
resistance, whether that resistance comes from weights or gravity. Lifting weights is an excellent way to increase muscle strength (under proper supervision).
Muscular Strength
is the capacity to shift and control one’s body’s direction and position while
maintaining a steady, quick motion. For instance, switching directions to hit a tennis ball
Agility
is the capacity to control or stabilize one’s body while standing or moving. In
gymnastics, for example, a handstand.
Balance
is the ability to move while using the senses and body parts. Dribbling a
basketball, for example. Hand-eye coordination refers to the use of hands and eyes
together.
Coordination
is the ability to quickly move your body or parts of your body. Many sports rely on
speed to gain an advantage over their competitors. A basketball player, for example,
making a fast break to perform a lay-up, a tennis player pushing forward to get to a drop
shot, or a football player running the defense to catch a pass are all examples of fast
breaks.
Speed
is the ability to move bodily parts quickly while exerting maximum muscle effort.
Power is the result of a combination of speed and muscular power. Volleyball players, for
example, lifting up to the net and pushing their bodies high into the air
Power
is the ability to swiftly reach or respond to what you hear, see, or feel. For
example, a swimmer or runner bursting out of the blocks early in a race, or a baseball
player swiping a base.
Reaction Time
The term ___________ refers to the development of tension within the muscle. There are three
main types:
‘muscle contraction’
the muscle develops tension with no change in overall muscle length, as
when holding a dumbbell stationary in a biceps curl.
isometric or static contraction
the muscle shortens as tension is developed, as when a dumbbell is raised in a
biceps curl.
concentric contraction
is any bodily activity that enhances or maintains physical fitness and overall health and
wellness.
Exercise
Components of Skill-related Fitness
Reaction Time
Power
Speed
Coordination
Balance
Agility
Components of Health Related Fitness
Cardio Respiratory Endurance
Muscular Strength
Muscular Endurance
Body Composition
Flexibility
is any physical activity that uses large muscle groups and causes the body to
use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular
endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope,
rowing, hiking, dancing, playing tennis, continuous training, and long distance running.
Aerobic exercise
which includes strength and resistance training, can firm, strengthen, and
increase muscle mass, as well as improve bone density, balance, and coordination. Examples of strength
exercises are push-ups, pull-ups, lunges, squats, and bench press. Anaerobic exercises also include weight
training, functional training, eccentric training, interval training, and sprinting; high-intensity interval training
increase short-term muscle strength
Anaerobic exercise,
stretch and lengthen muscles. Activities such as stretching help to improve
joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the
chance of injury.
Flexibility exercises
Sometimes called limbering warm up, it is the initial phase of any exercise
program. It serves to elevate the body temperature to prepare the muscles for any major activity. By
warming up, the muscles are provided with a sufficient amount of blood and oxygen supply so that it will
contract more efficiently.
Warm up Exercises.
involves the contraction of skeletal muscle without a change in muscle length, hence
the alternative term, isometric (iso = same, meter = length) exercise. Static exercise produces a
cardiovascular response that differs significantly from that observed during dynamic exercise.
Static exercise
is defined as rhythmic muscular activity resulting in movement, and it initiates a
more appropriate increase in cardiac output and oxygen exchange.
Dynamic Exercise
entails moving a muscle as far as it can go without hurting it, then holding that
position for ______ seconds. Static stretches should be repeated two to three times. This is an extremely
effective method of increasing flexibility.
To help prevent injury, do _____ in your cool-down routine, It is part of a
maintenance stretching routine can also help lower your risk of injury.
However, employing static stretching as a warm-up before an athletic competition may have a
________ on your performance. This is due to the fact that static stretching may impair your body’s
capacity to react swiftly. In exercises such as vertical jumps, short sprints, balance, and reaction speeds, this
condition can persist up to two hours.
Static Stretch Cool Down
20 to 45
static stretches
negative impact
