Physical Activity and Fitness Chapter 9

Physical Activity Any kind of movement that uses up energy

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

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

Types of Exercise Anaerobic- Intense physical activity that requires little oxygen but uses short bursts of energy

Four Elements of Fitness Cardiovascular Endurance Muscle Strength and Endurance Body Composition Flexibility

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

Muscle Strength and Endurance Muscle Strength measures the most weight you can lift or the most force you can exert at one time Muscle Endurance is the ability of a muscle to repeatedly exert a force over a prolonged period of time

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

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

F.I.T.T. Principle F.I.T.T. Principle of Exercise is a set of guidelines to help you set up a workout routine to fit your goals and fitness levels. F=Frequency I=Intensity T=Time T=Type

F.I.T.T. Principle F=Frequency I=Intensity T=Time T=Type How often you exercise I=Intensity How hard you work during exercise T=Time How long you exercise T=Type The type of activity you’re doing

3 Stages of Exercise Warm-Up A period of low to moderate exercise to prepare your body for more vigorous activity Work Out The main stage of exercise that should start off at a comfortable level then build up Cool Down A period of low to moderate exercise to prepare your body to end a workout session