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Define physical activity
Any bodily movement produced by skeletal muscles that results in energy expenditure
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Define physical fitness
the ability to perform moderate to vigorous levels of physical activity without undue fatigue
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Define exercise
planned or structured physical activity done to maintain fitness
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General Physical Activity Guidelines for Fitness: Adults (time, intensity, ect.)
150 min/well moderate intensity or 75 min/week or vigorous intensity. Plus muscle strengthening activities for all major muscle groups at least 2 days/week
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General Physical Activity Guidelines for Fitness: Children (time, intensity, ect.)
60 minutes of moderate or vigorous intensity physical activity daily. Include muscle strengthening activities in the 60 minutes 3 days/week
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Characteristics of Moderate Activity (and examples)
- You can talk, but not necessarily hold an entire conversation.
- 70-80% maximum heart rate.
- Ex: walking 3-4.5 mph, weight training, hiking, stairs, biking 5-9 mph, dancing, softball, swimming, house/yard work
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Characteristics of Vigorous Activity (and examples)
- You cannot talk and you are using all of your oxygen for respiration. Over 80% of maximum heart rate.
- Ex: jogging, running, circuit training, backpacking, aerobic classes, competitive sports, biking 10 mph on an incline
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Define MET's
- Metabolic equivalent to determine the amount of energy (oxygen) used by the body during physical activity.
- *1 MET = resting/sitting
- *2 MET = twice the energy of 1 MET
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What are the 5 Health-related Components of Fitness?
- 1. Cardiorespiratory Endurance
- 2. Muscular Strength
- 3. Muscular Endurance
- 4. Flexibility
- 5. Body Composition
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Define Cardiorespiratory Endurance
Aerobic fitness - the ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise
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Define Muscular Strength
The ability of your muscles to exert force
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Define Muscular Endurance
The ability of your muscles to contract repeatedly overtime. Allows you to participate in recreational sports without undue fatigue.
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Define Felxibility
The ability to move your joints in a full range of motion, commonly overlooked.
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Define Body Composition
The relative amounts of fat and lean tissue in your body. Lean tissue consists of muscle, bone, organs, and fluids.
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What are the 6 Skill-Related Components of Fitness?
- 1. Agility
- 2. Balance
- 3. Coordination
- 4. Power
- 5. Speed
- 6. Reaction Time
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Define Agility
The ability to rapidly change the position of your body with speed and accuracy
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Define Balance
The maintenance of equilibrium while you are stationary or moving
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Define Coordination
The ability to use your senses and your body to perform motor tasks smoothly
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Define Power
The ability to perform work or contract muscles with high force quickly.
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Define Speed
The ability to perform a movement in a short period of time.
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Define Reaction Time
The time between a stimulus and the initiation of your physical reaction to that stimulus.
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What are the 6 Principles of Training (or fitness)?
- 1. Overload
- 2. Progression
- 3. Specificity
- 4. Reversibility
- 5. Individuality
- 6. Rest & Recovery
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Define Overload
Training effects, dose response, diminished returns
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Define Progression
The 10 percent rule. To increase fitness, you need to continually increase the workout.
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Define Specificity
Training target muscle groups. If the goal is to run, don't spend time lifting weights.
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Define Reversibility
All fitness gains are reversible, "use it or lose it"
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Define Individuality
Responders, non-responders. Training may vary greatly from person to person. No two people will have the same results.
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Define Rest & Recovery
Constant training can result in reduced health benefits. Schedule regular rest days (1-3 per week) or alternate hard workout days and easier workout days.
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What is the FITT principle?
- F - Frequency
- I - Intensity
- T - Time
- T - Type
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