PHYSICAL FITNESS Flashcards
(29 cards)
It is the ability of the body to function efficiently and effectively.
The ability to carry out tasks with vigor and alertness without undue fatigue.
Physical Fitness
Joints
- Increases range of motion
- Reduces the pain and swelling of arthritis
Bones
- Improves or increases bone density
- Strengthens bones
- Decreases the risk of osteoporosis
Lungs
- Improves cardiorespiratory capacity
- Improves ability to extract oxygen from the air
Heart
- Decreases risk of heart disease, including stroke and high blood pressure
- Strengthens the heart
- Increases volume of blood pumped to the body
- Lowers resting heart rate
Arteries
- Increases levels of good cholesterol (HDL)
- Decreases resting blood pressure
- Improves circulation
Blood
- Improves blood volume throughout the body and better distribution of blood to the needed body parts.
Pancreas
- Reduces risk of type 2 diabetes
Colon
- Decreases risk of colon cancer
Subcutaneous fat tissues
- Decreases body fat stores
- Normalizes body mass to prevent obesity
Muscles
- Increases muscle strength and tone
- Improves energy production and extraction of oxygen by muscle cells
- Increase endurance and coordination
- Increase size of muscle fibers which help muscles to exert more force
Brain
- Reduces stress and improve mood
- Reduces risk of depression
- Decreases anxiety
- Improves concentration
- Increases oxygen and nutrients to the brain
- Improves mental health and stress management
Impacts of exercise
- Promotes better sleep
- Reduces diseases like heart disease, obesity, etc.
- Boost your energy levels and confidence
- Improve mental health
- Maintain normal weight
- Can be fun and social
Components of Physical Training
- Cardiorespiratory Endurance Training
- Muscular Strength and Endurance Training
- Flexibility Training
- Power Training
- Balance Training
It can be improved by engaging in physical activity of the appropriate intensity, duration, frequency, and type.
Cardiorespiratory Endurance Training
The clear difference between strength and endurance is based on the number of repetitions and the level of resistance. A strength program emphasizes a low number of repetitions with heavy resistance while endurance training involves performing a high number of repetitions with low resistance.
Muscular Strength and Endurance Training
A stretching program can help improve flexibility. Improving and maintaining flexibility necessitates a program that incorporates specific exercises for each of the body’s major joints. Ballistic and static stretching techniques can be used to perform flexibility exercises.
Flexibility Training
Activities include throwing a ball, kicking a soccer ball, sprinting, and jumping. It is the rate at which work is completed. It is a measurement of how much energy is created per second, the size of the force applied, and the velocity at which it is applied. (Force x Distance)
Power Training
It can aid in the prevention of falls and maintenance of independence in older adults. It helps stabilize your core muscles.
Balance Training
How often the exercise (the number of exercise sessions per week)
Frequency
How hard the activity or exercise (the degree of effort or exertion)
Intensity
The duration or how long the exercise will take (the length of the activity)
Time
The kind of activity or exercise
Type
Implies that all aspects of training are tailored to the needs and demands of the activity for which the individual is preparing.
Principle of Specificity
