The ability to use our joints through a full range of motion
flexibility
4 basic flexibility movement
- flexion
- extension
- abduction
- adduction
type of stretch that is performed with a partner
Passive-assisted stretch
performing a particular static stretch, and once reached the maximum stretch, holding it for several seconds
static strecth
type of stretch which includes bouncing or sudden movements of a particular body segment
ballistic stretch
a type of stretch which combines movement and static exercise at the same time
dynamic stretch
refers to the four important variable needed in the application of the different principles of exercise and creation of a comprehensive exercise program
FITT (Frequency, Intensity, Time and Type)
- refers to the number of times you exercise
- number of days a person engages in a physical activity or exercise program in a week
- it should be performed at least 3 to 5 days per week to attain most benefits on the person’s specific benefit desired. It must be performed in a regular basis to be effective
frequency
- how hard you will exert your effort during your exercise
- required exertion of intense physical activity to be performed or worked against a load greater than normal (overload)
intensity
- amount of time you will be spending in your workout/exercise
- length of time the activity session is performed
- at least ___ minutes of exercise is recommended per day on at least 5 days a week (150 mins per week) or at least 20-25 mins of vigorous-intensity exercise is recommended per day on at least 3 days a week (75 mins/week)
Time, 30 minutes
- type of exercise/workout you will engage in - goal setting
- examples of aerobic activities include walking, jogging, running, aerobic dance, swimming, and biking
- Sports related activities can be done such as bball, vball, badminton, and non-traditional games
type
4 types of heart rate
- resting heart rate (RHR)
- maximum heart rate (MHR)
- training heart rate (THR)
- recovery heart rate (ReHR)
heartbeats per minute while at rest or after a long period hour of rest. The lower it is, the better as it means the heart is functioning well. However, it may be relatively lower in athletes due to their very active lifestyle
Resting heart rate (RHR)
Normal resting heart rate?
60 - 100 bpm
Heartbeats per minute that a person may achieve given the effort exerted in a workout. Formula for this is 220 beats minus your present age
maximum heart rate (MHR)
Formula to get maximum heart rate
220 beats - your age
Sometimes called target heart rate, represents the heartbeats per minute attained right after an exercise or workout. For beginners, the expected minimum effort during a workout is 60%
Training Heart Rate
Formula to get target heart rate (THR)
Maximum heart rate × 60%
Heartbeats per minute which is taken after 5 - 10 minutes cool-down exercises.
recovery heart rate (ReHR)
- the faster the heart recovers the more ___ the individual
- the slower the heart recovers, may mean _____________ or ______ that need attention
- fit
- cardiovascular problems, health issues
3 phases of a complete exercise/workout
- warm-up/calisthenics
- workout proper
- cool down
Prepares the entire body especially the heart and circulatory system before a physical or workout
Warm up
Major component of the fitness program that you created — should follow the principle of training or the FITT formula with regards to frequency, intensity, time, and type of physical activity
Work-out proper
Another important aspect of the training program as it will promote an effective and steady recovery from physical activity
Cool-down
