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 Health3 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• Cardiovascular
disease• Type 2 Diabetes• Cancers
• Asthma• Osteoporosis• Osteoarthritis• Pyschological
problems• Premature death
7. Elements of Fitness
A. Cardiorespiratory EnduranceAbility 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 StrengthAmount of force a muscle can exert(strong)
7. Elements of Fitness
C. Muscular EnduranceAbility of muscles to perform physical tasks over a period of time w/o causing tiring(repeated contractions)
7. Elements of Fitness
D. FlexibilityAbility to move a body part through a full range of motion (stretch)
7. Elements of Fitness
E. Body CompositionRatio 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 RateThe ideal range during aerobic
activity(burn calories & fat efficiently
when your heart rate is within a range during physical activity)
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
FrequencyHow often you do the activity
per week(3-4 times)
15. F.I.T.T. Formula
IntensityHow hard you work at the activity during a session
(Target Heart Rate)
15. F.I.T.T. Formula
Type of ActivityVary your activities
15. F.I.T.T. Formula
TimeHow much time you devote to a
given session(20-30 minutes)
16. Cool-down
low-level activity that prepares the body to return to a resting
state
17. Resting Heart Rate
Number of times your heart beats per minute when you are
not active
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