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Physical Fitness The ability of the body to exercise, play, and work without tiring easily and with a reduced risk of injury
Isometric exercise Exercises that can be done anywhere. Tone muscles Contract muscles without moving a joint One group of muscles puts pressure on another group of muscles or an immovable object.
Isotonic exercises Exercises that strengthen muscles Involve moving or lifting a weight/object through a full range of motion Weight lifting
Benefits of physical fitness Look good, feel good Improve everyday performance Develop strength, endurance, flexibility Prevent injury, reduce stress Increase quality of life
Cardiovascular Endurance Having a healthy heart, lungs, and blood vessels The body is able to do aerobic exercise for an extended period of time
Muscular Strength Allows muscles to put forth effort or force
Muscular Endurance Allows the body to be active longer without getting tired easily Perform exercises over a long period of time
Flexibility Allows muscles to move freely through a full range of motion
Healthy Body Composition The percent of the body that is fat
Agility Ability to change directions quickly
Balance Keeps the body in a steady position while standing, sitting or moving
Coordination (hand/eye, foot-eye) Combines the use of body parts and senses to perform movement skills
Power Combines strength and speed
Reaction Time The amount of time it takes you to move after seeing or hearing a signal
Speed Ability to move from one place to another quickly
FIT Principle of Exercise Frequency – how often you exercise Intensity – how hard you exercise (you can change this by changing frequency, time, repetitions) Time – how long you exercise
Warm-up An activity done before hard or strenuous activity Prepares the body for exercise
Work out Any activity that raises the heart rate and requires energy expenditure by the muscles
Cool down Activities that are done to help your body recover from exercise Allows heart rate to return to normal Decreases dizziness and soreness of muscles
Balance Static Balance – balance in a stationary position (ex. Standing, sitting) Dynamic Balance – balance while moving (ex. Running, walking)
Aerobic exercise Exercises that require oxygen Requires the heart, lungs, and blood vessels to deliver oxygen to the muscles over a long period of time
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