G-PE-1 TUESDAY AUGUST 24, 2021 (8/24/2021) 1ST LECTURE MATERIAL

Concepts and Components of Physical Fitness • Do muscle-strengthening activities involving

If being physically active is to become a part of a

Physical Fitness
• Physical fitness refers to the ability of your
body systems to work together efficiently to
allow you to be healthy and perform activities
of daily living.
• Physical fitness is often described as the
capability to carry out day to day functions
energetically and vigilantly by keeping extra
energy to do other leisure-time activities and Cut down on
emergency needs. • Watching tv
• It is one of the most important factors that • Playing computer games
allow us to lead a healthy and active life. • Sitting for more than 30min at a time
• Talking on the telephone
WHAT IS CONSIDERED A FIT PERSON?
2-3 times a week
What factors affects fitness? • Leisure activities
1. Environment o Golf
2. Gender o Bowling
3. Stress o Softball
4. Genetics o Yard work
5. Job o Hunting
6. Body type
o Fishing
7. Medications
8. Age • Flexibility and strength training
o Yoga
9. Diet
o Plates
10. Chronic Disease
11. Vices o Tai chi
12. Obesity o Stretching
3-5 times a week
Physical Activity • Aerobic exercise
Physical activity refers to any bodily movement o Brisk walking
produced by skeletal muscles that requires energy o Cross country walking
expenditure. It includes activities undertaken by you, o Swimming
while working, playing, carrying out household o Bicycling
chores, traveling or engaging in recreational pursuits. o In-line skating
o Aerobics
Adults aged 18-64: o Hunting
• 150 minutes moderate-intensity physical o Fishing
activity per week or 75 minutes of vigorous • Recreational activities
activity per week. o Soccer
• Increase your moderate-intensity physical o Hiking
activity to 300 minutes per week, or equivalent o Tennis
for your additional health benefits. o Basketball
G-PE-1 TUESDAY AUGUST 24, 2021 (8/24/2021) 1ST LECTURE MATERIAL
o Martial arts glucose or glucose stored in muscle. Because the
o Dancing body doesn’t rely on oxygen in anaerobic exercise,
o Skiing people can only exercise in this capacity for a short
o Canoe amount of time.
o Kayak
Every day Health-Related Component of Fitness
• As much as possible • Cardiovascular Endurance
o Walk the dog o Your body’s ability to deliver oxygen
o Take the stairs to working muscles during exercise
o Walk to the store or mailbox • Muscular Endurance
o Work in the garden o Your muscles’ ability to exert force
o Park your car farther away repeatedly or for an extended period of
o Play active games with your kids time
o Carry your groceries • Muscular Strength
o Clean the house o Your muscles’ ability to exert a
o Hide the remote control maximum amount of force in one
o Push the stroller effort.
o Wash the car • Flexibility
o Your muscles and joints’ ability to
Exercise move through their full range of
motion
Exercise is physical activity that is planned, • Body composition
o Your body’s ratio of lean muscle to
structured and repetitive for the purpose of
stored fat
conditioning any part of the body used to improve
health and maintain fitness. Generally, you work up
Physical Fitness Terms
a sweat, breath heavy and increase your heart rate
1. The part of an exercise session when you are
during exercise.
exercising at your highest peak. WORKOUT
2. A cardiovascular activity that prepares the
What are the benefits of EXERCISE?
muscles for work. WARM UP
• increases energy level
3. Fitness that reduces a person’s chances of
• improves muscular strength
getting disease. PHYSICAL ACTIVITY
• maintain a healthy weight
4. Involving little physical activity.
• improves brain function
SEDENTARY
• good for your heart
5. Purposeful activity that is planned,
• enhances our immune system
structured, and repetitive, that improves or
• reduce risk of cancer
maintains little physical activity. EXERCISE
• prevent and treat mental illness
6. Intense, short bursts of activity in which the
• reduce some effects of aging
muscles work so hard that they produce
• reduce developing some bone diseases
energy without using oxygen. ANAEROBIC
EXERCISE
Aerobic and Anaerobic Exercise
7. Low-level activity that prepares your body
Aerobic means oxygen, and that defines what
to return to a resting state. COOL DOWN
occurs in the body during this type of exercise.
8. A sudden and sometimes painful contraction
When people engage in aerobic exercise, the heart
of the muscles. MUSCLE CRAMPS
pumps oxygenated blood to working muscles so
9. Any form of movement that causes your
they can burn fuel and move. Note that the body
body to use energy LIFETIME ACTIVITY
may only burn carbohydrates and fats in the
10. All rhythmic activities that use large muscle
presence of oxygen.
groups for an extended period of time.
AEROBIC EXERCISE
Anaerobic means without oxygen. Instead of
11. The ability to carry out daily tasks easily and
receiving energy through oxygenated blood in
have enough reserve energy to respond to
aerobic exercise, anaerobic exercise requires the
unexpected demands. PHYSICAL FITNESS
body to break down carbohydrates from blood
G-PE-1 TUESDAY AUGUST 24, 2021 (8/24/2021) 1ST LECTURE MATERIAL
12. An activity that can be done at any age. 9. aerobic exercise – all rhythmic activities that
HEALTH-RELATED FITNESS use large muscle groups for an extended
13. The kind of fitness that helps a person period of time.
perform physical skills. SKILL-RELATED 10. anaerobic exercise – intense, short bursts of
FITNESS activity in which the muscles work so hard
14. Focuses on the components of health-related that they produce energy without using
fitness including cardiovascular endurance, oxygen.
muscular strength and endurance, flexibility, 11. specificity – choosing the right type of
and body composition. FITNESS activities to improve a given element of
15. Used to develop activities that support the fitness.
development of all students. FITNESS 12. overload – exercising at a level that’s beyond
ASSESSMENT your regular daily activities.
13. progression – gradually increasing the
1. brisk walking - AEROBIC demands on your body.
2. running - AEROBIC 14. warm-up – gentle cardiovascular activity
3. weight lifting - ANAEROBIC that prepares the muscles for work.
4. sprints - ANAEROBIC 15. workout – the part of an exercise session
5. powerlifting - ANAEROBIC when you are exercising at your highest
6. swimming - AEROBIC peak.
7. jumping rope - ANAEROBIC 16. cool-down – low-level activity that prepares
8. basketball - ANAEROBIC your body to return to a resting state.
9. football - ANAEROBIC 17. resting heart rate – the number of times your
10. push up - ANAEROBIC heart beats per minute when you are not
11. rowing - AEROBIC active.
12. bowling - ANAEROBIC 18. frostbite – damage to the skin and tissues
13. gardening - AEROBIC caused by extreme cold.
14. yoga - AEROBIC 19. hypothermia – dangerously low body
15. dancing - AEROBIC temperature.
20. overexertion – overworking the body.
Vocabulary Words 21. heat exhaustion – a form of physical stress
Chapter 12 – Physical Activity and Fitness on the body caused by overheating.
22. heatstroke – a dangerous condition in which
1. physical activity – any form of movement the body loses its ability to cool itself through
that causes your body to use energy. perspiration.
2. physical fitness – the ability to carry out 23. muscle cramps – a sudden and sometimes
daily tasks easily and have enough reserve painful contractions of the muscles.
energy to respond to unexpected demands. 24. strains – overstretching and tearing a
3. exercise – purposeful activity that is muscle.
planned, structured, and repetitive, that 25. sprains – injuries to the ligaments around a
improves or maintains physical fitness. joint.
4. sedentary – involving little physical activity.
5. cardiorespiratory endurance – the ability of Academic Vocabulary
your heart, lungs, and blood vessels to send 26. devote – to give time or effort to an activity.
fuel and oxygen to your tissues during long 27. period – the completion of a cycle.
periods of moderate to vigorous activity. 28. instance – to mention as a case or example.
6. muscular strength – the amount of force 29. exposure – the condition of being unprotected.
your muscles can exert.
7. muscular endurance – the ability of your
muscles to perform physical tasks
over a period of time without tiring.
8. flexibility – the ability to move your body
parts through their full range of motion.