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Physical FitnessPhysical Fitness
The ability of the body to exercise, The ability of the body to exercise, play, and work without tiring play, and work without tiring
easily and with a reduced risk of easily and with a reduced risk of injuryinjury
Isometric exerciseIsometric exercise
Exercises that can be done Exercises that can be done anywhere.anywhere.
Tone musclesTone muscles
Contract muscles without moving a Contract muscles without moving a jointjoint
One group of muscles puts pressure One group of muscles puts pressure on another group of muscles or an on another group of muscles or an immovable object.immovable object.
Isotonic exercisesIsotonic exercises
Exercises that strengthen musclesExercises that strengthen muscles
Involve moving or lifting a Involve moving or lifting a weight/object through a full range of weight/object through a full range of motionmotion
Weight lifting Weight lifting
Benefits of physical fitnessBenefits of physical fitness
Look good, feel goodLook good, feel good
Improve everyday performanceImprove everyday performance
Develop strength, endurance, Develop strength, endurance, flexibilityflexibility
Prevent injury, reduce stressPrevent injury, reduce stress
Increase quality of lifeIncrease quality of life
Cardiovascular EnduranceCardiovascular Endurance
Having a healthy heart, lungs, and Having a healthy heart, lungs, and blood vesselsblood vessels
The body is able to do aerobic The body is able to do aerobic exercise for an extended period of exercise for an extended period of timetime
Muscular StrengthMuscular Strength
Allows muscles to put forth effort or Allows muscles to put forth effort or force force
Muscular EnduranceMuscular Endurance
Allows the body to be active longer Allows the body to be active longer without getting tired easilywithout getting tired easily
Perform exercises over a long period Perform exercises over a long period of timeof time
FlexibilityFlexibility
Allows muscles to move freely Allows muscles to move freely through a full range of motionthrough a full range of motion
Healthy Body CompositionHealthy Body Composition
The percent of the body that is fatThe percent of the body that is fat
AgilityAgility
Ability to change directions quicklyAbility to change directions quickly
BalanceBalance
Keeps the body in a steady position Keeps the body in a steady position while standing, sitting or movingwhile standing, sitting or moving
Coordination (hand/eye, foot-eye)Coordination (hand/eye, foot-eye)
Combines the use of body parts and Combines the use of body parts and senses to perform movement skillssenses to perform movement skills
PowerPower
Combines strength and speedCombines strength and speed
Reaction TimeReaction Time
The amount of time it takes you to The amount of time it takes you to move after seeing or hearing a signalmove after seeing or hearing a signal
SpeedSpeed
Ability to move from one place to Ability to move from one place to another quicklyanother quickly
FIT Principle of ExerciseFIT Principle of Exercise
Frequency – how often you exerciseFrequency – how often you exercise
Intensity – how hard you exercise Intensity – how hard you exercise (you can change this by changing (you can change this by changing frequency, time, repetitions)frequency, time, repetitions)
Time – how long you exerciseTime – how long you exercise
Warm-upWarm-up
An activity done before hard or An activity done before hard or strenuous activitystrenuous activity
Prepares the body for exercisePrepares the body for exercise
Work outWork out
Any activity that raises the heart rate Any activity that raises the heart rate and requires energy expenditure by and requires energy expenditure by the muscles the muscles
Cool downCool down
Activities that are done to help your Activities that are done to help your body recover from exercisebody recover from exercise
Allows heart rate to return to normal Allows heart rate to return to normal
Decreases dizziness and soreness of Decreases dizziness and soreness of musclesmuscles
BalanceBalanceStatic Balance – Static Balance – balance in a balance in a stationary position stationary position (ex. Standing, (ex. Standing, sitting)sitting)
Dynamic Balance – Dynamic Balance – balance while balance while moving (ex. moving (ex. Running, walking)Running, walking)
Aerobic exerciseAerobic exercise
Exercises that require oxygenExercises that require oxygen
Requires the heart, lungs, and blood Requires the heart, lungs, and blood vessels to deliver oxygen to the vessels to deliver oxygen to the muscles over a long period of timemuscles over a long period of time