test 2 Flashcards
6 health related components of physical fitness?
cardiorespiratory endurance, muscular strength, power, muscular endurance, flexibility, body composition
5 skill related components of physical fitness?
agility, balance, coordination, reaction time, speed
out of the 11 parts of fitness which is the most important one?
cardiorespiratory endurance
what does cardiorespiratory endurance give?
It develops a strong heart, healthy lungs and open blood vessels
difference between effectively and efficiently?
effectively (with the most benefits possible) and efficiently (with the least effort).
what is the heart rate of a fit person like?
The heart muscle of a fit, active person pumps more blood per heart beat than that of a less active person
what are the lungs of a fit person like?
Fit people can take in more air with each breath, getting more air into their lungs and therefore taking fewer breaths. Healthy lungs also have the capacity to easily transfer oxygen to the blood.
what is the blood of a fit person like?
reduces bad cholesterol (low density lipoprotein) (can cause atherosclerosis) and increases good cholesterol (high density lipoprotein), reduces inflammation in arteries, prevents the formation of blood clots,
what do the muscle cells of a fit person look like?
more effective your muscle cells become at using oxygen and getting rid of waste such as lactic acid. Physical activity helps your muscles use blood sugars and insulin more effectively to produce energy.
what do a healthy person’s arteries look like?
no fat deposits on the artery walls. these fat deposits can lead to blood clots which obstruct the passage of oxygen thus leading to a heart attack. also develop extra coronary arteries supplying blood and oxygen to the heart.
what do a fit person’s veins and valves look like?
improves valve and vein circulate because they work more efficiently
what benefits can you experience from cardiorespiratory fitness?
better concentration, better sleep, more energy, better control of stress, better memory, stronger bones and organs, longer and healthier life, physical and mental relaxation
three components of muscular fitness?
muscular strength, muscular endurance, and power
what is muscular strength?
can be measured by the maximum amount of force that a muscle can exert in a single contraction. The amount of weight that a group of muscles can lift one time is called a 1-repetition maximum or 1 Rep Max (1RM)
what is muscular endurance?
is the ability to contract muscles many times without tiring or to hold a muscle contraction for a long time without fatigue. Muscular endurance allows you to keep running in a soccer game or to carry a backpack for 2 hours. You can measure your muscular endurance by counting the maximum number of contractions repeated in a minute (push-up test) or the maximum time a muscle contraction can be held (plank test).
what is power?
is the ability to use strength quickly, combining both strength and speed. This is often referred to as explosive strength. Developing your power during your teen years is especially important to bone health to provide lifelong benefits. You can perform Plyometric exercises such as jumping lunges or box jumps to develop your power.
why should u improve muscular fitness?
Improved self-esteem. More muscle gives a leaner appearance improving body image.
Improved performance in sports and other physical activities and more enjoyment.
Improved body composition. Bigger muscles burn more calories at rest.
Easier performance of daily tasks (climbing stairs, carrying school bags, shoveling snow)
Improved balance and posture. A strong core helps support the back.
Improved coordination and agility
Lower risk of injuries because muscles, tendons and ligaments become stronger and can protect the body from stressors that cause injury.
Increased bone density. Stressing your bones through exercise increases their bone density and reduces your risk of osteoporosis. (Chevalier 110)
how to improve muscular fitness?
You can do static resistance exercises (holding a plank) or dynamic resistance exercises using your own body weight (push-ups, squats) or using an external resistance (free weights, resistance bands, weight machines)
how many times a week do u need to stretch your muscles/tendons?
4-7 times a week
what does flexibility allow? (why take the time to stretch)
Reduced stiffness or pain to tight muscles.
Just a few minutes of static stretching can relax your muscles.
Improved posture and spinal mobility. Good flexibility in the hamstrings, hip flexors, and quadriceps for example reduce stress to your lower back. Stretching can also help realign soft tissue structures improving your posture.
Greater overall freedom of movement. Flexible muscles allow you to move easily. Decreased risk of injury or night cramps. You are less likely to pull/damage a muscle when you do activities if you have good range of motion and flexibility.
Improved joint lubrication and mobility. Stretching increases synovial fluid production which lubricates the joint, protecting it and allowing a greater range of motion. Improved physical performance. Good flexibility allows; swimmers to maximize every stroke, tennis players to hit stronger serves and dancers to extend their legs higher.
Greater ease in daily tasks. Perform daily tasks comfortably without pain or strain.
Improved muscle coordination. Stretching develops your neuromuscular coordination. Meaning your muscles fire quicker allowing your movements to be more coordinated.
Nourishes the joint. Stretching increases tissue temperature, increasing circulation and nutrient transport. The tissues develop greater elasticity increasing your performance.
Enhances your enjoyment. Stretching helps you relax both the mind and body. It’s a great way to finish a workout or to do as a separate exercise.
what are different joints compared to?
your knees and elbows, work like a hinge. Other joints, such as your hips and shoulders, work like a ball and socket
what types of tissue are your body made of?
lean body tissue and fat
what is composition?
the relative amount of body fat to lean body tissue
what is lean body tissue?
muscle, bone, water, skin, blood, organs
