What are the primary components of physical fitness?
- cardio
- muscular strength AND endurance
- flexibility
- body composition
What is the number one killer?
cardiovascular disease
What are the secondary components of physical fitness?
- balance
- coordination
- agility
- reaction time
- speed
- power
- mental capacity
How much more muscle do men have vs women?
twice as much
What are some benefits to physical fitness?
- immune function
- bone density
- joint stability
- ability to sleep
- helps with stress & concentration
What is muscular strength vs muscular endurance?
strength- force within muscles / ability of the muscle to produce max tension once
endurance- ability to maintain repeated muscular effort / ability of the muscle to produce contraction or repeat contraction for a period of time
What is S.A.I.D?
- specific
- adaption
- imposed
- demand
What does F.I.T.T stand for?
- frequency (how often)
- intensity (how hard)
- time (how long)
- type
‘If you don’t use it you lose it’ is an example of which principle
Reversibility
Principle of Overload is?
- applying greater stress or demand than the body is used to
- muscles need to be challenged or body will adapt
Why is warm up important?
- safely preps the body
- increases blood circulation
- avoids premature onset of fatigue and lactic acid
- increases synovial fluid at the joint
How long/ hard should warm up be?
- 5-10 minutes
- multijointed dynamic activity
- 40-50% of max effort
What is VO2 max
- max amount of oxygen a person is able to use during an intense exercise
How hard should you be working to achieve results?
-55-90% of your max heart rate
what is aerobic?
working steady state
uses oxygen
eg swimming
what is anaerobic?
body running off of energy stores before oxygen is present
eg quick sprint because a firecracker was put under your seat
Best type of cardio?
the kind that you will do and enjoy!
How long should you be doing cardio?
beginner- 15-30minutes
intermediate- 20-45 minutes
advanced- 40-60 minutes
Why do a cool down?
- prevents blood pooling by promoting venous return
- helps in delaying effects of delayed onset muscle soreness (DOMS)
Types of muscle contractions (3)
-Isotonic - muscle contracts and joint moves
concentric - up phase of bicep curl
eccentric - down phase of bicep curl
-Isometric - muscles contract but joint doesn’t move
eg plank
-Isokinetic- muscle contracts and joint moves, speed is controlled
eg stair-climber
The two types of stretches are
Static- stationary (held)
done at end of workout
Dynamic - active movement
part of warmup
tell your mind to get out of your body’s way
goodluck studying :)
Agility
the ability to change body direction/position quickly and efficiently
Balance
bodys ability to maintain proper equilibrium
