Hope Flashcards
(70 cards)
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Physical Fitness and Exercise
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- Physical fitness refers to the ability of your body systems to work together efficiently to allow you to
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perform daily tasks without fatigue. It involves being physically active
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maintaining a healthy body weight
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and having the strength
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flexibility
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- Exercise is a planned
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structured
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It includes activities that raise your heart rate
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improve your strength
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Components of Skill-Related Fitness
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- Agility - The ability to move quickly and easily
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changing direction efficiently.
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- Balance - The ability to maintain stability and control body position during movement or when stationary.
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- Coordination - The ability to use different parts of the body smoothly and efficiently together.
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- Power - The ability to exert maximum force in a short period of time
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combining strength and speed.
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- Reaction Time - The speed at which you respond to stimuli.
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- Speed - The ability to move your body or parts of your body quickly.
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Components of Health-Related Fitness
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- Cardiorespiratory Endurance - The ability of your heart
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lungs
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muscles during prolonged physical activity.
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- Muscular Strength - The amount of force a muscle can produce in a single effort.
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- Muscular Endurance - The ability of your muscles to sustain repeated contractions or to continue exerting
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force over a period of time.
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- Flexibility - The range of motion available in a joint.
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- Body Composition - The relative amount of muscle
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fat
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Aerobic
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Muscle-Strengthening
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- Aerobic Activity: Exercises that raise your heart rate and improve the efficiency of your cardiovascular
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system. Examples include running
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swimming
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- Muscle-Strengthening Activity: Exercises that make muscles work harder than usual
increasing strength
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and endurance. Examples include weightlifting
push-ups
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- Bone-Strengthening Activity: Exercises that place force on bones
promoting bone growth and strength.
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Examples include jumping
running
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Barriers to Physical Activities
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1. Lack of Time: Busy schedules and other priorities can make it difficult to find time for exercise.
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2. Lack of Motivation: Difficulty staying committed or not seeing immediate results can demotivate people
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from staying active.
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3. Physical Limitations or Disabilities: Health conditions
injuries
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to engage in physical activities.
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4. Lack of Access to Facilities or Equipment: Not having nearby gyms
parks
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limit the ability to exercise.5. Weather or Environmental Factors: Bad weather conditions or unsafe environments can discourage
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outdoor physical activity.
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Sports Injury - It refers to the kind of injuries that commonly occur when playing sports or activities.
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Factors Leading to Sports Injury:
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• Weather
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• Nature of Sports
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• Physical limitations
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THREE DIRECTION OF FORCES
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COMPRESSION - It impacts the center causing it to bend or fold.
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Ex. CONTUSION
FRACTURE
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TENSILE - Are those act away from the center of the structure
causing a pull or stretch and expand.
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Ex. STRAIN
SPRAIN
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SHEAR or FRICTION - Are opposing forces towards the different ends of the structure causing it to twist.
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Ex. BLISTER
SCRAPES
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TWO COMMON RISK FACTOR OF SPORTS INJURY
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INTRINSIC FACTOR - Examples of intrinsic factors include fitness level
strength
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EXTRINSIC FACTOR - Extrinsic factors include use of inappropriate equipment
footwear
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training surface.
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FACTORS TO PREVENT SPORTS INJURY:
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1. PHYSICAL & MENTAL CONDITIONING
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2. WARM UP
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3. COOL DOWD
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CLASSIFICATION OF INJURY ACCORDING TO THE CAUSE
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DIRECT INJURY: caused by an external force.
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INDIRECT INJURY: internal force within the body or excessive force from outside.
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OVERUSE INJURY: exercising too long without giving time for rest and recovery.
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SOFT TISSUE INJURY: muscle
skin
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HARD TISSUE INJURY: bones
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COMMON SPORTS INJURY
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SPRAIN: tear of ligament fibers
muscles or tendons supporting a joint
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STRAIN: Stretching partial tearing
or complete tearing of muscles or tendons
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STRESS FRACTURE: They cracks in a bone caused by repetitive motion De application of force often by overuse.
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DISLOCATION: The ball of a joint comes is forced out of its socket.
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FRACTURE: A break
crack or shattering of a bone
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SHIN SPLINTS: pain along the inside front of the lower leg
common seen in runners
