Physical Fitness

1. Physical Activity Any form of movement that causes your body to use energy

2. Physical Fitness Ability to carry out daily tasks easily & have enough reserve energy to respond to unexpected demands

3. Exercise Purposeful physical activity that is planned, structured, & repetitive It improves or maintains physical fitness

4. Benefits of Physical Fitness A. Physical Health 3 Body Systems: Cardiovascular System Respiratory System Musculoskeletal System

4. Benefits of Physical Fitness B. Mental/Emotional Health Intellectually more productive Relief from stress Control depression Sense of pride & accomplishment

4. Benefits of Physical Fitness C. Social Health Self-confidence Meet people

5. Sedentary Involving little physical activity

6. Health problems that may result from being sedentary Weight gain/obesity Asthma Osteoporosis Cardiovascular disease Osteoarthritis Pyschological problems Type 2 Diabetes Cancers Premature death

7. Elements of Fitness A. Cardiorespiratory Endurance Ability of heart, lungs, & blood vessels to send fuel & oxygen to the tissues during long periods of moderate to vigorous activity

7. Elements of Fitness B. Muscular Strength Amount of force a muscle can exert (strong)

7. Elements of Fitness C. Muscular Endurance Ability of muscles to perform physical tasks over a period of time w/o causing tiring (repeated contractions)

7. Elements of Fitness D. Flexibility Ability to move a body part through a full range of motion (stretch)

7. Elements of Fitness E. Body Composition Ratio of body fat to lean body tissue (muscle, water, bone, etc.)

8. Aerobic Exercise All rhythmic activities that use large muscle groups for an extended period of time.

9. Examples of aerobic exercise: Jogging Swimming Riding a bike

10. Anaerobic Exercise Intense, short bursts of activity in which the muscles work so hard that they produce energy w/o using oxygen

11. Examples of Anaerobic Exercise: Sprinting Lifting Weights

12. Target Heart Rate The ideal range during aerobic activity (burn calories & fat efficiently when your heart rate is within a range during physical activity)

Gentle cardiovascular activity that prepares the muscles for work 13. Warm-up Gentle cardiovascular activity that prepares the muscles for work

14. Workout The part of an exercise session when you are exercising at your highest peak

15. F.I.T.T. Formula Frequency How often you do the activity per week (3-4 times)

15. F.I.T.T. Formula Intensity How hard you work at the activity during a session (Target Heart Rate)

15. F.I.T.T. Formula Type of Activity Vary your activities

15. F.I.T.T. Formula Time How much time you devote to a given session (20-30 minutes)

low-level activity that prepares the body to return to a resting state 16. Cool-down low-level activity that prepares the body to return to a resting state

Number of times your heart beats per minute when you are not active 17. Resting Heart Rate Number of times your heart beats per minute when you are not active