Principles of physical fitness Flashcards
Four components of fitness
1) Cognitive
2) Physical
3) Spiritual
4) Social
Components of Physical Fitness: Health Related
1) Cardiovascular respiratory fitness
2) Muscular Fitness (1RM)
3) Body Composition (lean/adipose tissue)
4) Flexibility (?)
Minimum Adipose (fatty) tissue for men and women
For men: 3%
For women: 13-15%
Ideal adipose tissue for men and women
Men: 8-12%
Women: 18-24%
Percentage of adipose tissue considered obese
29-40%
Components of Physical Fitness, Skill Related (10)
1) Balance (static and dynamic)
2) Speed (Move from one place to another quickly)
3) Agility (change directions quickly)
4) Power (strength done quickly)
5) Coordination: (The proper sequential muscle contraction)
6) Accuracy
7) Reaction time (How quickly one responds to stimulus)
8) Proprioception (differentiate between levels of muscle contraction)
9) Kinesthetic awareness (knowing where your body is in space)
10) Rhythm (Repeatedly repeating a motion)
Define Crosstraining
A variety of activities for all exercise aspects
Define Balance (Static and Dynamic)
Static: stationary
Dynamic: Moving
Define Speed
The ability to go from one place to another quickly
Define Agility
The ability to change directions quickly
Define Power
Strength done quickly
Define Coordination
The proper sequential muscle contraction
Define Cardiovascular fitness
Heart and vein system health
Define Muscular fitness
1RM (one repetition maximum)
Define Flexibility
The range of motion in a given point
Define Body Composition
The percentage of lean and fat (adipose) tissues
Define Reaction Time
How quickly one responds to stimulus
Define Proprioception
The ability to differentiate between different degrees of muscle contraction
Define Kinesthetic Awareness
The ability to know where your body is in space
What are the three parts of a warm-up?
1) Raise body temperature
2) Stretch
3) Review skills (motor patterns)
What is the myotactic reflex?
Your body’s reflex to tighten as soon as it is stretched; hold a static stretch for approximately 7 seconds for the myotactic reflex to end.
What are the two parts of a cool-down?
1) Gradually reduce heartrate
2) Stretch
When is your heart rate reduced appropriately?
Within 20 BPM of resting heartrate. You should be able to speak in full sentences
What is the training zone and how do you find it?
The training zone is within 60-85% of maximum heart rate; you can find it by 220-your age.
