Personal Fitness Final
There are two benefits to being active:
1. The first is improved physical fitness. 2. Improved physical fitness leads to improved health and wellness.
Follow these Biomechanical principles to help you improve your posture and avoid back problems:
1. Use a large muscles of your body when lifting. 2. One lifting, keep your weight (hips) low. 3. Divide a load to make it easier to carry. 4. Avoid twisting while lifting. 5. Push or pull heavy objects rather than lift them. 6. Avoid a bent-over position one sitting, standing, or lifting.
The following are important Biomechanical principles that you should remember when doing physical activity:
1. You should not force your joints to move in ways that they are not designed to move. 2. Your movements should not overstress bones, tendons, ligaments, or muscles. 3. You should balance the muscle development around a joint so that the muscles will develop properly.
In the following cases, the heart does not get enough oxygen and a heart attack occurs:
1.) An extreme case of atherosclerosis can totally block the blood flow in an artery. 2.) Hardened deposits allow blood clots to form, severely blocking blood flow.
Physical Fitness is made up of how many parts?
11 parts; 5 parts are health related and 6 parts are skill related.
The body is made up of ___bones that connect to joints.
206
You should perform__minutes of physical activity on all or most days of the week.
30
Lifestyle activities require energy expenditures of
4 to 7 METs
is sedentary.
A couch potato
occurs when the blood supply into or within the heart is severely reduced or cut off.
A heart attack
is a health problem caused by lack of physical activity.
A hypokinetic condition
just bought exercise equipment.
A planner
is a series of activities that prepares your body for more vigorous physical activity, enhances performance, and helps prevent injury.
A warm-up
is a more vigorous type of aerobic activity that elevates the heart rate high enough to build cardiovascular fitness.
Active Aerobic Activity (or active aerobics)
is an activity that is steady enough to allow the heart to supply all the oxygen your muscles need.
Aerobic activity
to change body positions quickly.
Agility
Name and describe the six parts of skill-related physical fitness
Agility is the ability to change your body position quickly. Balance is the ability to keep an upright posture while standing still or moving. Coordination is the ability is to use your senses together with your body parts or use two or more body parts together. Power is the ability to use strength quickly. Reaction time is the amount of time it takes for you to act accordingly to what is about to happen. Speed is the ability to perform a movement quickly or cover a distance in a short period of time.
is sometimes active.
An activator
is active most days of the week.
An active exerciser
is thinking about becoming active.
An inactive thinker
activity that is so intense that the body cannot supply adequate oxygen to sustain it for long periods of time.
Anaerobic activity
carries blood away from the heart to another part of the body.
Artery
How do age and maturation affect physical fitness?
As you get older, you reach an age of maturity. In this maturity, hormones promote growth and develop tissues such as muscle and bone. Studies have shown that the older you are, the more likely you are to do physically better than someone younger.
is considered a hypokinetic condition because weak and shorten muscles or a linked to some types of back problems.
Backache
is the ability to keep an upright position.
Balanced
is the percentage of body weight that is made up of fat when compared to the other body tissues, such as bone and muscle.
Body Fatness
is a health-related physical fitness. It is the percentage of body weight that is made up of fat.
Body fatness
is often done to restore circulation of oxygen when the heartbeat stops.
CPR
is uncontrolled cells in the normal cells, still there nutrition, and interfere with the cell's normal functions.
Cancer
This type of fitness requires a strong heart, healthy lungs, and clear blood vessels to supply the cells of your body with oxygen they need.
Cardiovascular Fitness
is one part of Health-related fitness. It is the ability to exercise your entire body for long period of time without stopping.
Cardiovascular fitness
Name and describe the five parts of health-related physical fitness
Cardiovascular fitness is the ability to exercise for a long period of time without stopping. Strength is the amount of force your muscles can apply. Muscular endurance is the ability to use your muscles without getting tired. Flexibly is the ability to use your joints through a wide range of motion. Body fatness is the percentage of body weight made up of fat and can be dangerous if there is too much or too little.
a fat like substance found in meats, dairy products, and egg yolks. It can be dangerous because high levels can build in the body without notice.
Cholesterol
is the ability to use your senses together with your body parts or to use two or more body parts together.
Coordination
the body cannot regulate blood sugar level
Diabetes
Explain why your physical activity program should include activities from all parts of the Physical Activity Pyramid?
Different types of activity in the pyramid build different parts of fitness and produce different health and wellness benefits.
Explain why you should not compare yourself to others when assessing your fitness levels and needs?
Everyone has their own fitness level and if you compare yourself to others, you may become disappointed. Try to achieve good fitness instead of comparing yourself to others.
used to help you apply the basic principles of exercise.
FITT Formula
a substance involved in making your blood clot
Fibrin
is the ability to use joints through a wide range of motion.
Flexibility
how often you exercise
Frequency
The F in the FITT formula stands for
Frequently refers to how often you do physical activity
was considered as nothing more than absence from disease.
Health
formula uses the range between the person's resting and maximal heart rate for calculation.
Heart rate range (HRR) method
often referred to as good cholesterol because it carries excess LDLs out of the bloodstream and into the liver for elimination from the body.
High-Density lipoprotein (HDL)
exercises bend your joints too far and overstretch your ligaments.
Hyper flexion exercises
blood pressure higher than normal
Hypertension
can occur when exercising in high humidity
Hypertherima
health problems caused partly by lack of physical activity.
Hypokinetic conditions-
body temperature becomes extremely low
Hypothermia
Use the Stairway to Lifetime Fitness to explain how you can develop a lifetime habit of physical activity.
I can first get myself involved in the activity provided by my school. Next, I can learn what my own personal fitness level is by self-assessment to help plan for future activity. After I get my fitness results, I can start my self-planning step by finding a program useful for me. Then, I can use the program made to use and modify throughout my lifetime. Finally, I will be healthy and fit and will less likely to develop diseases.
has relatively high injury risk.
Inline skating
how hard you perform physical activity
Intensity
The I in the FITT formula stands for
Intensity refers to how hard you perform physical activity.
What are some benefits of being physically active?
It improves physical fitness, good health, and well-being. You will be able to look good, feel good, enjoy life, and meet emergencies.
place where bones connect
Joint
rounded shoulders
Kyphosis
which is at the bottom of the pyramid, should be performed daily or nearly every day.
Lifestyle physical activity,
holds bones together at a joint
Ligament
Physical activity pyramid top to bottom
Limited sedentary living, flexibility activities and muscle fitness activities, active sports and recreation and active aerobic activites, and lifestyle physical activities.
particles that carry cholesterol through the bloodstream.
Lipoprotein
Being able to run a mile in 6 minutes six months from now is an example of a ___-term goal.
Long
swayback
Lordosis
often rendered to as bad cholesterol because it's cholesterol that is most likely to stay in the body and contribute to atherosclerosis.
Low-density lipoprotein (LDL)
is the ability to use your many time without tiring.
Muscle endurance
ability to use muscles continuously without tiring.
Muscular endurance
is a condition that occurs when a person is overly concerned or fearful about something.
Neurosis
having a high percent of body fat
Obesity
doing more exercise than you normally do
Overload
part of heart that controls heart rate.
Pacemaker
A general term that includes sports, dance, and activities done at home or work, such as walking, climbing stairs, or mowing the lawn.
Physical Activity
is the movement of body using larger muscles
Physical Activity
is the ability of your body systems to work together efficiently to allow you to be healthy and effectively perform activities of daily living.
Physical fitness
is the ability to use strength quickly.
Power
states that the specific type of exercise you do determines the specific benefit you receive.
Principle of Specificity
states that the amount and intensity of your exercise should be increased gradually.
Principle of progression
increasing your exercise gradually
Progression
protruding abdomen
Ptosis
For muscle strains, sprains, and bruises, which are common in sports and other activities, you can call the
RICE formula
is the amount of time to start moving.
Reaction Time
the amount of time it takes to move once you realize the need to act.
Reaction time
Why should you develop a lifetime physical activity even if you are in a good fitness zone now?
Regular physical activity and healthy lifestyle choices are absolutely necessary if fitness, health, and wellness are to occur for a lifetime. Those who do regular activity all their lives tend to live longer and healthier than those who don't.
is another overuse injury that resulted in soreness in the heel.
Runners knee
are soreness in front of the lower leg and is probably caused by small muscle tears or muscle spasms from overuse of the muscles.
Shin Splints
pain in lower abdomen
Side Stitch
exercise for one fitness part
Specificity
is the ability cover distance quickly
Speed
The Stairway To Lifetime Fitness steps
Step 1: Doing Physical Activity Step 2: Getting Fit Step 3: Self-Assessment Step 4: Self-Planning Step 5: Lifetime Activity Step 6: Lifetime Fitness
is often measured by how much weight you can lift or how much resistance you can overcome.
Strength
is the amount of force your muscles can produce.
Strength
These tests are done on treadmills and can be helpful in identifying people who have a high risk of health problems such as heart attacks.
Stress Tests
A blood clot can block any artery that supplies blood to the brain, causing a ______. It also can occur when artery to the brain burst.
Stroke
Upper limit of your physical activity
Target ceiling
connects muscle to bones
Tendon
is a series of steps to help you achieve lifetime fitness.
The Stairway to Lifetime Fitness
The Five Stages of Physical Activity include:
The couch potato, inactive thinker, planner, activator, and active exerciser.
A self-management skill that enables you to keep track of the things you have accomplished is called
self-monitoring.
Performing 30 push-ups by next week is an example of a __-term goal.
short
Deciding to do flexibility exercises three days a week for the next week is an example of a
short-term goal.
A term used to describe throwing, kicking, and catching is
sport skill.
Some injuries related to sports and exercise are
sprains, strains, blisters, bruises, cuts, and scrapes.
Health-related physical fitness helps you
stay healthy
Atherosclerosis
substances build up inside artery walls
Pressure in your orders immediately after the heartbeats is called
systolic blood pressure (the higher of the two numbers)
If you are exercising in your target fitness zone, you are between your threshold of training and your
target ceiling.
increases the total body temperature as well increasing muscle temperature and blood supply to the muscles.
the heart warm-up
The body system that includes your lungs and air passages is
the respiratory system.
The most common parts of the body injured in physical activity are
the skin, feet, ankles, knees, and leg muscles.
The minimum amount of overload needed to achieve physical fitness is called
threshold of training
Some safety tips for active aerobic and recreation include
wearing proper safety equipment, you safe equipment, get proper instruction, perform within the limits of your current skills, and planning ahead.
It includes intellectual, social, emotional, physical, and spiritual aspects
wellness
When sweat evaporates the body
cools
is the ability to use body parts together.
coordination
standards of health and wellness, also called
criterion-referenced heath standards,
is the pressure in the arteries just before the next beat of your heart
diastolic blood pressure (the lower of the two numbers)
E is for
elevation - raise the body part above the level of the heart to help reduce swelling
when the humidity is high,
evaporation is less effective in cooling the body
Physical Activity done for the purpose of getting fit is called
exercise
The self-management skill that helps you get the help of friends and family is called
finding social support.
Numbness, shivering, low body temperature, and confusion are symptoms of
frostbite
If you achieve a ___ fitness rating, you probably are at the level of fitness needed to live a full, healthy life.
good
I is for
ice- a sprain or strain should be immersed in cold water or covered with ice and a towel or plastic bag. -Ice for 20 minutes starting immediately after the injury to help reduce swelling and pain. -Ice or cold should be applied several times a day for 1 to 3 days.
Free time or time free from work is called
leisure time.
Activity equal to brisk walking is considered to be ____ physical activity.
lifestyle
Orienteering uses
map-reading skills.
2. Identify several factors that contribute to fitness. Factors that contribute to fitness include:
maturation, age, heredity, and environment.
invisible injury called a
microtrauma
You are flexible enough when your
muscles are long enough and your joints are free enough to allow adequate movement
Symptoms of frostbite include:
numbness and paleness.
occurs when you repeat eight movement so that wear and tear occurred to your body.
overuse injury
Skill-related fitness helps you
perform well in sports and activities that require certain skills.
R is for
rest- after first aid has been given for the injury, the body part should be immobilized for 2 to 3 days to prevent further injury
A self-management skill that enables you to test your own fitness is called
self- assessment.
A skill that helps you change your behavior is called
self-management skill.
osteoporosis
bones deteriorate and become weak
A type of fitness that helps you learn skills is called
building performance skills.
C is for
compression - use an elastic bandage to wrap the injury to limit swelling.
What are the four fitness ratings? How do they apply to your physical activity program?
The following include the four fitness ratings: high performance rating, good fitness rating, marginal fitness rating, and low fitness rating. A high performance rating is for athletes or for better job performance in careers such as a firefighter, police officer, or solider. A good fitness rating is used to indicate whether you have the necessary level of fitness needed to live a full, healthy life. A marginal fitness rating shows the important progress in fitness. A low fitness rating tells you if you are at risk of developing health problems.
calculates the person's threshold heart rate and exercise heart rate target zone.
The percent of maxima heart rate (%maxHR) method
Reasons for the popularity (aerobic activity) include:
They often do not require high levels of skill. They frequently or not competitive. They often can be done at home or near home. They often do not require a partner or group.
The first T in the FITT formula stands for
Time refers to how long you do physical activity.
The second T in the FITT formula stands for
Type refers to the kind of activity you do to build a part of fitness or to gain a specific benefit.
carries blood filled with waste products from the muscle cells back to the heart.
Vein
is a positive component of health.
Wellness
Explain how to follow the RICE formula when treating a minor injury
When treating a minor injury with the RICE formula, you must rest the person's injured body part for two to three days. Then, you must ice it to prevent swelling and to reduce the pain. Next, you can add a compression wrap to limit the swelling. Finally, elevate the body part to reduce swelling.
Why should you not exercise above your target ceiling?
When you go above your target zone, you increase your chances of injury and muscle soreness.
Term that is used to describe intensity or activity is called
a MET
Jogging, swimming, and skating are examples of
active recreation.
TaeBo is a type of ____ exercise.
aerobic
For optimal benefits, you should perform activities from _____parts of the physical Activity Pyramid each week.
all
Invisible damage to the body resulting from repeating a movement often is _____ injury.
an overuse
Water aerobics are
aqua dynamics.
How many minutes should you warm up for
at least 2
Clogging up your arteries is called
atherosclerosis
People with good muscle endurance are likely to have
better posture and fewer back problems.
The rules of biology and physics that can be used to prevent injury to your joints are called
biomechanical principles.
