1. Ch 12-- Fitness Review for final test

2. 1. physical activity- any movement that causes the body to use energy 2. exercise- purposeful, repetitive planned activity to meet a specific goal

3. 2. physical activity- strengthens the heart muscle and lowers blood pressure

4. 3. physical activity – triggers brain to release brain chemicals that fight depression and anxiety. Being friendly allows for one to make friends and maintain healthy relationships.

5. 4. it is recommended to get 60 minutes of physical activity every day.

6. 5.sit and reach- flexibility Step Test- cardiorespiratory Curlups (crunches) and pushups-muscle endurance and strength % body fat and BMI- Body Composition

7. 6.aerobic- takes large amount of oxygen to do the activity– running Anaerobic- does not use large amount of oxygen, wall sits and planking

8. 7. Weight bearing activities like weight lifting, dancing, walking, aerobics all help to reduce the risk of osteoporosis by strengthening bones

9. 8. chronic conditions are on going, like asthma, weight issues, diabetes, high blood pressure. People with chronic conditions are encouraged to visit with their doctor before beginning and exercise program.

10. 9. warm up– stretching or moderate activity to get the blood moving before a work out. Helps to reduce the risk of injury. Cool down– gentle or moderate activity to help the body after intense exercise to come back to a a resting state.

11. 10. by pushing your self a little more each time you work out (overload) you will make progress to your goal.

12. 11. Resting heart rate would best be taken after 5 minutes of rest.

13. 12. Being flexible is important for agility, coordination and balance. With out it we risk the danger of falling and injury.

14. 13. Flexibilty Muscle strength Muscle endurance Body Composition Cariorespiratory

15. 14. R.I.C.E.– used with minor injuries R= rest for 24-48 hours. If no improvement – see a dr. I=Ice 15-20 minutes 4-6 times a day C=compression- aids in circulation and reduces swelling use ace wraps or taping E=elevation- put injury up (above heart) to aid in circulation and reduce swelling.

16. 15. BMI- comparison of weight to height Body Composition- what your are made of --% of body fat to lean or muscle tissue.

17. 16. Specificity- exercise must be a correct match to the goal that you are wanting to get to. Overload-working a little harder each time you work out to attain your goal. Progression- gradual improvement over time to meet ones goal– progress.

18. 17. Strain- not necessarily an injury– may be sore. Muslces that are overworked. They will need to rest to mend and become stronger. Sprain – an injury around a joint. Pain swelling, the muscles or tendon or ligament is torn, stretched – R.I.C.E. will help.

19. 18. Sedentary- little to no physical activity or exercise

20. 19. F= frequency- number of times you are working out per week I= intensity- how hard of a work out the exercises are T= type of exercise, swimming, climbing, biking, T= time- measured in minutes or maybe repetitions.

21. 20. Isometric- little to no movement involved. Planking and wall sits are examples. Isotonic- movement is involved, swimming, running

22. 21. physical fitness- having enough energy to meet unplanned physical demands.