Q1: Lesson 1 | Physical Fitness Flashcards
The ability of your body
systems to work together
efficiently to allow you to be
healthy and perform activities
of daily living
PHYSICAL FITNESS
A person who is free from
illnesses and can do physical or
sports activities
physically fit
is a
combination of health fitness
and body fitness.
PHYSICAL FITNESS
This is primarily associated with disease prevention and functional
health.
HEALTH RELATED
2 types of fitness
health related and skill related
A variety of motor skills and movement patterns.
SKILLS RELATED
Help you learn and improve a particular skills
SKILLS RELATED
Ability to maintain high levels of performance on the playing
field.
SKILLS RELATED
The combination of all the tissues that make up
the body such as bones, muscles, organs and body fat.
Body Composition
The ability of the heart, lungs, blood
vessels, and blood to work efficiently and to supply the body
with oxygen.
Cardiovascular Endurance
The ability to use your joints fully through a wide range
of motion.
Flexibility
The ability to use muscles for a long period of
time without tiring.
Muscular Endurance
The ability of the muscles to lift a heavy weight
or exert a lot of force one time.
Muscular Strength
is a measure
that uses your height and weight to
work out if your weight is healthy
bmi
TEST FOR Cardiovascular Endurance
3
minutes step test.
TEST FOR Flexibility
Zipper test
TEST FOR Muscular Endurance-
planking
TEST FOR Muscular Strength
Push-up
The ability to change body
positions quickly and keep
agility
The ability to keep the body in
a steady position
balance
The ability of the body
parts to work
together when you perform an activity.
coordination
The ability to combine strength
with speed while moving.
power
The ability to move
quickly once a signal to start moving is
received.
reaction time
The ability to move all or a part
of the body quickly.
speed
test for agility
hexagon test
test for balance
stork balance
test for coordination
paper juggling
test for power
standing long jump, basketball pass
test for reaction time
stick drop
test for speed
40 meter sprint
The ability to sustain long continued contractions where a number of muscle groups are used;
the capacity to bear or last long in a certain task without undue fatigue.
endurance
The quality of plasticity, which gives the ability to do a wide range of movement
flexibility
It refers to the soundness of the heart and lungs which contributes to the ability to resist
disease.
organic vigor
The ability of the muscles to release maximum force in the shortest period of time.
power
The capacity to sustain the application of force without yielding or breaking; the ability of the
muscles to exert efforts against resistance
strength
Activities done by the skeletal muscles that utilize energy is called
physical activity
is the amount of time spent participating in a physical activity session
duration
is the rate of energy expenditure
intensity
is the number of physical activity sessions during a specific time period (e.g. one week)
frequency
These are the activities you do at your work place. Lifting
computers and books, going your friend’s desk or preparing lunch at the
pantry.
occupational
These are the activities you do at home. Washing clothes and
dishes, gardening, carpentry, baking or cleaning the house.
domestic
These are the activities that involves travelling. Riding
a jeepney, tricycle, motorcycle, or bikes.
transportation
These are the activities you do during recreational activities.
Playing, swimming, hiking or craft making.
leisure time
according to a study by Buckworth and Dishman, is a “planned, structured, repetitive
bodily movements that someone engages in for the purpose of improving or maintaining physical
fitness or health.
exercise
exercises often referred to as endurance activities, help keep our heart, lungs,
and muscles healthy by delivering more oxygen to them.
aerobic
Means “without oxygen” and involves more intense, short bursts of physical activity
compared to aerobic exercise
anaerobic
-This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles to work or hold against an applied force or weight.
Muscle-Strengthening
-This kind of activity (sometimes called weight-bearing or weight-loading
activity) produce force on the bones that promotes bone growth and strength.
bone-strengthening
are exercises that don’t rely on anything but a person’s own body
weight.
calisthenics
Muscle-fitness exercise in which the amount of force exerted is constant
throughout the range of motion, including muscle shortening
(concentric contractions), and muscle lengthening (eccentric
contractions).
isotnic
exercise or a program of exercises to increase muscular strength ,
power, and endurance.
isokinetic
-Involves performing movements at a constant speed with varying
resistance
isokinetic
A type of exercise training that uses a special machine. The exercise
machine creates different levels of resistance.
isokinetic
In isometric exercises, the muscles do not shorten or lengthen. These
exercises are often referred to as static.
isometric
Every individual has unique likes and
dislikes concerning foods. These preferences develop over time,
and are influenced by personal experiences such as
encouragement to eat, exposure to a food, family customs and
rituals, advertising, and personal values.
Individual Preferences.
A cultural group provides guidelines regarding
acceptable foods, food combinations, eating patterns, and eating
behaviors. Compliance with these guidelines creates a sense of
identity and belonging for the individual.
Cultural Influences.
Members of a social group depend on each
other, share a common culture, and influence each other’s
behaviors and values. A person’s membership in particular peer,
work, or community groups impacts food behaviors
Social Influences.
Religious prescriptions range from a few to many,
from relaxed to highly restrictive. This will affect a follower’s food
choices and behaviors.
Religious Influences.
Money, values, and consumer skills all affect what
a person purchases. The price of a food, however, is not an indicator of
its nutritional value. Cost is a complex combination of a food’s
availability, status, and demand.
Economic Influences.
The influence of the environment on food
habits derives from a composite of ecological and social factors. Foods
that are commonly and easily grown within a specific region frequently
become a part of the local cuisine.
Environmental Influences.
Political factors also influence food availability and
trends. Food laws and trade agreements affect what is available within
and across countries, and also affect food prices. Food labeling laws
determine what consumers know about the food they purchase.
Political Influences
Prescribed to people to improve health.
F.I.T.T PRINCIPLE
Guide to creating a fitness program and
a method to improve the fitness or skill
levels.
F.I.T.T PRINCIPLE
Enables you to push your limits just
enough to make progress without
harming your body.
F.I.T.T PRINCIPLE
refers to the repetition of exercise undertaken or
how often you exercise.
frequency
refers to the amount of energy the exercise required
or how hard you exercise
intensity
refers to the number of minutes or hours you spend
exercising or how long you exercise
time
refers to the type of exercise undertaken or what kind of
exercise you do
type
More narrow shoulders and hips in respect to height
ectomorph
Medium bone structure with shoulders wider than the hips.
mesomorph
Stockier bone structures with larger midsection and hips.
endomorph
