| Term | Definition |
|---|
| Physical Activity | Any form of bodily movement that uses up energy. |
| How long should teens get physical activity per day? | 60 minutes a day in 10-15 minute incrimants. |
| Coordination | The smooth and effective working together of your muscles and bones. |
| Balance | The feeling of stability and control over your body. |
| Calories | Units of heat that measure theenergy available in foods. |
| How does burning calories affect your physical health? | It uses up your calories that could lead to unwanted extra pounds. |
| What are sme of the social benefits of physical activity? | Friends, fun, improves ability to work with others. |
| Physical Fitness | The ability to handle the physical demands of everyday life without becoming overly tired. |
| Exercise | Planned physical activity done regularly to build or maintain one's fitness. Exercise targets specific muscles. |
| Aerobic Exercise | Rythmic, nonstop, moderate to vigorous activity that requires large amounts of oxygen. Aerobic exercise works a very important musclein your body- your heart. It also benefits the lungs. Examples of aerobic exercise are stair climbing, swimming, running, biking, and many forms of dancing. |
| Anaerobic exercise | Intense physical activity the requires little oxygen but uses short bursts of energy. Examples of anaerobic activity are lifting weights, gymnastics, football. |
| Five elements of physical fitness | cardiovascular endurance (heart and lung endurance), muscle strength, muscle endurance, flexibility, body composition. |
| Cardiovascular endurance | A measure of hoe efficiently your heart and lungs work when you exercise and how quickly they return to normal when you stop. When you have high heart and lung endurance, you can work or play for long periods without running out of "steam". To increase this do swimming, cycling, jogging, runnning, and brisk walking. |
| Muscle Strength | A measure of the most weight you can lift or the most force you can exert at one time. |
| Muscle endurance | A measure of a muscle's ability to repeatedly exert a force over a prolonged period of time. Do curl-ups, crunches, pull-ups, push-ups, step-ups, and lifting weights. |
| Flexibility | The ability of your body's joints to move easily through a full range of motion. Flexibility permits bending, turning, and stretching. It helps you reduce your risk of muscle injury. Do regular stretching, bending, and twisting exercises, moving slowly and gently, holding eah stretch, gradually improving the flexibility of your muscle groups. |
| Body composition | The ratio of body fat to lean body tissue, such as bone, muscle, and fluid. Body composition is different than body weight. Your body weight is simply how much you weigh. Body composition is how much of that weight is body fat, muscel, and other lean body tissue. Eat healthy foods and increase physical activity. |
| Body Mass Index | An assessment of your body weight relative to your height. It's an indirect measure of body fat for most people. |
| Cross-training | Switching between different activities and exercises on different days. |
| F.I.T.T. principle | A method for safely increasing aspects of your workout w/o injuring yourself. Frequency, Intensity, Time, Type. |
| Frequency | How often you work different muscles. Gradually increase the # of times per week you work a muscle group. |
| Intensity | How hard you work different muscle groups. Add more weight or speed. |
| Time | How long you spend per workout session. |
| Type | The type of activity you choose to get. Should feature both aerobic and anaerobic exercises. |
| Resting heart rate | # of times your heart beats per minute when you're relaxing. Take this measurement at the beginning of your workout. |
| Target heart rate | Range of numbers between which your heart and lungs recieve most benefit benefit from a workout. 220-age=resting heart rate/ r.h.r.x 0.7---r.h.r.x 0.85 |
| Warm-up | Period of low to moderate exercise to prepare body for more vigorous exercise. Helps prevent injuries to muscels, joints, and connective tissue. Last around 10 minutes should include light aerobic exercise to flow blood. |
| Cool-down | Period of low-moderate exercise preparing your body to end a workout session. Returns blood circulation and vody temp. to normal. Last around 10 minutes and include gentle stretching. |
| Conditioning | Regular activity or exercise that prepares a person for a sport. Conditioning may include weight training and other exercises. |
| Minimizing risk | Consider safety and minimize risks of injury by progressing gradually, warm-ups, cooldowns, using right equipment, and knowing your limits. If you experience pain, take appropriate health care measure to protect yourself from further injury. |
| P.R.I.C.E | Used for strains, sprains, and muscle soreness. Protect by keeping still, Rest the injured part, Ice the part using an ice pack, Compress or put pressure on part using elastic bandage to keep from swelling, Elevate about level of heart. |
| Dehydration | Caused by excessive water loss and can lead to other, more serious health problems. |
| Heat exhaustion | Overheating of the body that can result from dehydration. Often feel dizzy and have heacdache, clammy skin. Need to be taken to cool, shady spot. Recieve plenty of fluids. If symptoms don't subside call help immediately. |
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