Physical Fitness

Aerobic exercise

Vigorous and continuous physical activity for a duration of at least 20 minutes. Examples; swimming, running, and brisk walking.

health-related fitness

a type of fitness you need to perform daily activities with ease and energy, different parts include: Cardio-respiratory endurance, muscular strength and endurance, flexibility and body composition

F.I.T.T. principle

acronym used to focus on key fitness factors of: Frequency, Intensity, Time, and Type

Fitness Safety

knowing and following the rules of activities keeping you and other people safe and free from injury

pulse

person's heart rate measured in beats per minute

Flexibility

the ability to move a body part through a full range of motion, improves performance and prevents injury

Physical fitness

the body's ability to respond or adapt to the demands and stress of physical effort

skill related fitness

type of fitness that improves a person's performance in a particular sport

exercise

type of planned, structured and purposeful activity

Progression

Refers to the gradual increase in exercise overload that you need in order to continue improving your fitness. For example, you may have to run faster or longer, or increase the number of push-ups or sit-ups you do as your body adapts to each level of training.

Overload

Refers to working the body harder than it is normally worked, such as through repetitions of certain exercises. The increased workload causes the body to go through changes that result in greater muscular strength an overall fitness.

Muscular strength

The ability of a muscle to exert force at one time.

Cardiorespiratory endurance

The ability of the heart, lungs, and blood vessels to function efficiently at rest and during long periods of vigorous activity.

Muscular endurance

The ability to apply strength over a period of time.

Physical fitness plan

A written plan of physical activities to develop each of the components of fitness and a schedule for doing them.

Body composition

The ratio of body fat to lean body tissue, such as muscle and bones.

(T)ime

How long you will preform physical activities.

(I)ntensity

In exercising, a higher-than-normal level of stress that is self-imposed.

(F)requency

In exercising, the number of times a person exercises during the week.

Anaerobic exercise

Intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Examples; weight training and sprinting.

Specificity

Is the process of doing exercises that are specially suited to the fitness components you want to improve. For example, lifting weights will do little to improve cardiorespiratory fitness, but lifting weights will develop strength and muscular endurance.

(T)ype

Kind of exercise used to maintain or modify fitness.