Health and Wellness Chapter 2

Muscular endurance

Ability of your muscles to contract repeatedly over time.

Muscular strength

Ability of your muscles to exert force

What to consider when designing a fitness program

Age. Weight. Current fitness level. Disabilities. Special health concerns.

The six skill-related components of fitness

Agility = Ability to rapidly change position of body with speed and accuracy Balance = Maintenance of equilibrium while stationary or moving Coordination = Ability to use both your senses and body to perform motor tasks smoothly and accurately Power = Ability to perform work or contract muscles with high force quickly Speed = Ability to perform a movement in a short period of time Reaction time = Time between a stimulus and the initiation of your physical reaction to that stimulus

Cardiorespiratory endurance

Also called aerobic fitness. The ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise.

The five health-related components of physical fitness

Cardiorespiratory endurance. Muscular strength. Muscular endurance. Flexibility. Body composition.

The three main areas of physical fitness to be in

Cardiorespiratory fitness. Muscular fitness. Flexibility.

Skill-related components of fitness

Components of physical fitness that have a relationship with enhanced motor skills and performances in sports.

Health-related components of physical fitness

Components of physical fitness that have a relationship with good health.

Overtraining

Excessive volume and intensity of physical training leading to diminished health, fitness, and performance.

Overload principle

Subjecting the body or body system to more physical activity than it is accustomed to.

Range-of-motion

Te movement limits that limbs have around a specific joint.

Flexibility

The ability to move your joints in a full range of motion.

MET

The standard metabolic equivalent used to estimate the amount of energy (oxygen) used by the body during physical activity; 1 MET = resting or sitting quietly.

Individuality principle

The variable nature of physical activity dose-response or adaptations in different persons.

How to get started improving fitness behaviors

Understand your motivation for beginning a fitness program. Anticipate and overcome obstacles to exercise. Make time to exercise! Select fun and convenient activities. Choose environments conducive to regular exercise. Set reasonable goals.

Things to remember to exercise safely

Warm up. Cool down. Take time to learn necessary skills. Consume enough water. Select appropriate footwear and clothing.

FITT formula

A formula for designing a safe and effective program that specifies frequency, intensity, time, and type of exercise.

Progression principle

A gradual increase in a training program's intensity, frequency, and/or time.

Physical fitness

A set of attributes that relate to one's ability to perform moderate to vigorous levels of physical activity without undue fatigue.

Physical activity

Any bodily movement produced by skeletal muscles that results in an expenditure of energy.

Principles of fitness

General principles of exercise adaptation that guide fitness programming. The principles: Overload. Progression. Specificity. Reversibility. Individuality. Rest and recovery.

The three primary levels of physical activity

Measures in MET (metabolic equivalent). 1 equals energy used while at rest. MET level of 2 is twice the energy used of an MET of 1. MET of 1-3 = Light/lifestyle/physical activities. MET of 3-6 = Moderate physical activities. MET of >6 is vigorous physical activity.

Barriers to physical activity

Personal or environmental issues that hinder your participation in regular physical activities.

Exercise

Physical activity that is planned or structured, done ti improve or maintain one or more of the components of fitness.

Internal exercise rewards

Rewards for exercise that are based upon how one is feeling physically and mentally (sense of accomplishment, relaxation, increased self-esteem).

External exercise rewards

Rewards for exercise that come from outside of a person (trophy, compliment, day at the spa).

Rest and recovery princple

Taking a short time off from physical activities to allow the body to recuperate and improve.

Specificity principle

The principle that only the body systems worked during training will show adaptations.

Reversibility principle

The principle that training adaptations will revert toward initial levels when training is stopped.

Mode

The specific type of exercise performed. The same thing as the "type" in the FITT formula.