Chapter 9Chapter 9

•Any kind of Any kind of movement that movement that uses up energyuses up energy

• Specifically planned Specifically planned and organized session and organized session of physical activity that of physical activity that you do to improve or you do to improve or maintain your physical maintain your physical fitnessfitness

• Aerobic- Rhythmic, nonstop, Aerobic- Rhythmic, nonstop, moderate to vigorous moderate to vigorous activity that requires large activity that requires large amounts of oxygen and amounts of oxygen and works the heartworks the heart

• Anaerobic- Intense Anaerobic- Intense physical activity that physical activity that requires little oxygen but requires little oxygen but uses short bursts of uses short bursts of energyenergy

• Cardiovascular Cardiovascular EnduranceEndurance•Muscle Strength and Muscle Strength and EnduranceEndurance• Body CompositionBody Composition• FlexibilityFlexibility

• Works heart and lungs and Works heart and lungs and how effectively your heart how effectively your heart and lungs work when you and lungs work when you exercise and how quickly exercise and how quickly they return to normal when they return to normal when you stopyou stop

• Muscle Strength measures the Muscle Strength measures the most weight you can lift or the most weight you can lift or the most force you can exert at one most force you can exert at one timetime

• Muscle Endurance is the ability Muscle Endurance is the ability of a muscle to repeatedly exert of a muscle to repeatedly exert a force over a prolonged period a force over a prolonged period of timeof time

• The ratio of body fat to The ratio of body fat to lean body tissue, such as lean body tissue, such as bone, muscle, and fluid. bone, muscle, and fluid. One way to measure body One way to measure body composition is to use the composition is to use the skinfold caliperskinfold caliper

• The ability of your The ability of your body’s joints to move body’s joints to move easily through a full easily through a full range of motionrange of motion

• F.I.T.T. Principle of Exercise is a set F.I.T.T. Principle of Exercise is a set of guidelines to help you set up a of guidelines to help you set up a workout routine to fit your goals workout routine to fit your goals and fitness levels.and fitness levels.

• F=FrequencyF=Frequency• I=IntensityI=Intensity• T=TimeT=Time• T=TypeT=Type

• F=FrequencyF=Frequency• How often you exerciseHow often you exercise

• I=IntensityI=Intensity• How hard you work during exerciseHow hard you work during exercise

• T=TimeT=Time• How long you exerciseHow long you exercise

• T=TypeT=Type• The type of activity you’re doingThe type of activity you’re doing

• Warm-UpWarm-Up– A period of low to moderate exercise to A period of low to moderate exercise to

prepare your body for more vigorous prepare your body for more vigorous activityactivity

• Work OutWork Out– The main stage of exercise that should The main stage of exercise that should

start off at a comfortable level then build start off at a comfortable level then build upup

• Cool DownCool Down– A period of low to moderate exercise to A period of low to moderate exercise to

prepare your body to end a workout sessionprepare your body to end a workout session