PATHFIT 2 - Exercise-based Fitness Activities Flashcards
refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living.
Physical fitness
The ability of the body’s systems to gather, process, and deliver oxygen
Cardiovascular endurance
The ability of body systems to process, deliver, store, and utilize energy
Stamina
The ability of a muscular unit, or combination of muscular units, to apply force
Strength
the ability to maximize the range of motion at a given joint
Flexibility
The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
Power
The ability to combine several distinct movement patterns into a singular distinct movement
Coordination
The ability to minimize transition time from one movement pattern to another
Agility
The ability to control the placement of the body’s center of gravity in relation to its support base
Balance
The ability to control movement in a given direction or at a given intensity
Accuracy
The 5 components that make up total physical fitness are:
- Cardiovascular Endurance
- Muscular Strength
- Muscular endurance
- Flexibility
- Body Composition
is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads.
Cardiovascular endurance
is the amount of force a muscle can produce.
Muscular strength
is the ability of the muscles to perform continuous without fatiguing.
Muscular endurance
is the ability of each joint to move through the available range of motion for a specific joint.
Flexibility
is the amount of fat mass compared to lean muscle mass, bone and organs.
Body composition
The five health related fitness components:
flexibility, cardiorespiratory endurance, muscular strength, muscular endurance and body composition.
The six skill related components of fitness:
agility, balance, coordination. power, reaction time, and speed.
target your whole body, using lots of different muscles to strengthen, shape, and tone your body.
Body conditioning exercises
It is a planned program designed to developor maintain specific components of fitness.
Exercise
is a single execution of an exercise.
Repetition
a collection of reps.
Set
strengthens the upper back, shoulder and arm muscles
Elbow Push Back
to loosen the shoulder girdle & aids in shoulder flexibility
Windmill
flexibility and leg strength
Deep Lunge
flexibility of the side trunk muscles
Trunk twisting
leg flexibility
Leg raising
loosens muscles of the neck
Head Bending & Twisting
loosen muscles of the shoulder girdle
Shoulder rotation
loosen shoulder & upper back muscles
Shoulder Lift
Arm strength
Chin dip
Is the development of a personalized fitness plan based on an individual’s current functional level, medical history and needs that is designed to help them safely and effectively achieve their goals.
Exercise program
is one of the most effective and, when done properly, safest ways to enhance health and wellness.
Exercise
A good exercise program should consist of several key components. These include:
- Flexibility training
- Cardiorespiratory training
- Core and balance training
- Resistance training
refers to how often you exercise.
Frequency
refers to how hard you exercise
Intensity
is the duration of the exercise.
Time
refers to the specific kind of exercise you do to achieve the goals you have set.
Type
is a type of moderate intensity physical activity an individual can sustain for an extended period of time.
Aerobic exercise
is performed at such a high intensity, it is only done in short quick bursts.
Anaerobic exercise
are designed to improve both muscular strength and endurance.
Strength exercises
improve the range of motion of any given joint or series of joints.
Flexibility exercises
means that you’ll have a personal trainer who will focus on creating a personalized training program that suits your fitness goals.
One on one exercises
most people need to lose some body fat around the stomach and then build muscle.
Abs defined
The following four major muscle groups make up the abs:
- External obliques
- Internal oblique
- Rectus abdominis
- Transverse abdominis
These are muscles on the sides of the upper stomach. They support the torso to twist from side to side.
External obliques
are on the lower, outer part of the stomach. They work with the external obliques to support twisting and turning.
internal obliques
consists of two bands of muscle that run down from around the sternum.
rectus abdominis
muscles are deep muscles that go from side to side. While these muscles are harder to see, they provide stability and strength to the forso.
transverse abdominis
have less testosterone than males and more estrogen.
Females
generally have more muscle mass than females.
Males
Are you starting a fitness program to lose weight or for some other reason?
Consider your goals.
Choose activities you will enjoy.
Think about your likes and dislikes.
If you’re just beginning to exercise, start cautiously and progress slowly.
Plan a logical progression of activity.
Schedule time to exercise as you would any other appointment.
Build activity into your daily routine.
By varying your activities (cross-training). you can avoid exercise boredom.
Think variety.
A written plan can encourage you to stay on track.
Put it on paper.
