Physical Fitness Flashcards
The ability to carry out daily tasks comfortably with amble energy left over to meet unexpected events/ emergencies.
The capability of the heart, blood vessels lungs and muscle to function at optimal levels.
To endure circumstances where unfit person could not continue.
What we do to our body also affects what we can do to our minds, influences to some degree qualities such as mental alertness and emotional stability.
Physical Fitness
is an individual quality that varies from person to person. It is influence by age , sex, heredity, personal habits exercise and eating practices.
Fitness
Physical fitness comprises two related concepts:
General fitness and Specific fitness
A state of health and well being
General fitness
A task-oriented definition based on the ability to perform aspects of sports or occupations.
Specific fitness
Components of physical fitness: (5) items of Health related
Cardio-respiratory endurance Muscular strength Muscular endurance Flexibility Body composition
Components of physical fitness: (5) items of performance related/skills related
Speed Power Balance Agility Coordination
The ability of the heart, lungs and vascular system to deliver oxygen and nutrients to tissues over a sustained period of time.
Cardio-respiratory endurance
Physiological benefits
Decreased resting heart rate
Decreased recovery time for about of exercise
Decreased rate of respiration
Increased blood volume and red blood cells
Increased aerobic capacity which allows the body cells to utilize oxygen
Prevents and reduces the coronary heart disease.
Refers to the observation that a body system must be exercised at a level beyond which it is presently accustomed.
Associated with progression
Overload
Components of Overload:
Intensity
Duration/time
Frequency
The degree of difficulty of an exercise session (ranges from 60%-90%)
Intensity
Refers to how long a specific activity/ an exercise session will last.
Duration/time
To the number of sessions per given amount of time (at least 3 times per week).
Frequency
The principle states that benefits associated with the training stimulus can only be achieved when it duplicates the movements and energy involved in exercise.
Specificity
No two individuals are exactly alike. The exercise program should caters to these individual needs and preferences.
Individuality
The amount of time body should be allowed to rest and recover from fatigue (2-3 min/24 hrs in between training)
Recovery
The body returns to its initial level of fitness if you stop to exercise.
Reversibility
Karvonen’s formula (1957)
THR = RHR + 0.6 (MHR-PARHR)
Where: THR = Training Heart Rate RHR = Resting Heart Rate Pa = Present Age MHR = Maximum Heart Rate
Is theoretical fihure in human physiology where the heart can contact and relax at its maximum per minute.
Maximum heart rate
Only possible for a newly born baby where it can reach a maximal rate of __ beats.
220
The ability of a muscle to exert maximum force.
Muscular strength
The ability of muscles to sustain repeated contractions.
Muscular endurance
Involves muscles that do not change in length during contraction
Static strength training
