Physical Education and Health Flashcards
Health-related components of Physical Fitness
(1) body composition,
(2) flexibility,
(3) muscular strength,
(4) muscular endurance, and
(5) cardiorespiratory endurance.
program should include activities that address all of the health-related components of fitness.
well-balanced exercise
develop cardiorespiratory endurance and burn calories to aid in achieving a healthy body composition
Aerobic activities
develop muscular strength and endurance and assist with the development of a healthy body composition
Muscle-strengthening activities
help improve flexibility.
stretching and yoga
moderate-intensity physical activities.
(1) Walking briskly (about 3 miles per hour or faster but not race walking).
(2) Water aerobics.
(3) Bicycling, riding less than 10 mph.
(4) Tennis (doubles).
(5) Ballroom dancing.
(6) General gardening.
vigorous-intensity physical activities.
(1) Race walking, jogging, and running.
(2) Bicycling 10 mph or faster.
(3) Swimming laps.
(4) Aerobic dancing.
(5) Jumping rope.
(6) Heavy gardening (continuous digging or hoeing with heart rate increases).
(7) Hiking uphill or with a heavy backpack.
Muscle-Strengthening Activities.
(1) Muscle-strengthening activities should be performed on 2 or more days per week.
(2) Muscle-strengthening activities do not count toward the aerobic activity total.
(3) All major muscle groups should be worked. These are the legs, hips, back, abdomen, chest, shoulders, and arms.
(4) Exercises for each muscle group should be repeated 8 to 12 times per set. As exercises become easier, increase the weight or do another set.
(5) Examples: Lifting weights, working with resistance bands, or doing exercises that use body weight for resistance (e.g., push-ups, sit-ups, etc.).
Flexibility.
(1) Each time you perform aerobic or strength-training activities, take an extra 10 minutes to stretch the major muscle groups.
(2) Hold stretches for 10 to 30 seconds and repeat each stretch 3 to 4 times.
essential to the complete health of an individual; this includes everything from overall well-being to physical fitness. It can also be defined as a state of physical well-being in which the individual is able to perform daily activities without problems.
Physical health
is your body’s ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods of time
Cardiovascular Endurance
is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes.
Muscular Endurance
This is the “power” that helps you to lift and carry heavy objects.
Muscular Strength
is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited.
Flexibility
refers to the amount of fat on your body.
Body Fat Composition
