MISC/Body Comp
What are the 5 Components of Fitness?
1. Cardiorespiratory Exercise
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
What is the definition of "Flexibility?"
Ability of joints to move through the full range of motion
What is the definition of "Muscle Strength?"
The capacity of the muscle to exert force with a single maximum effort
What is the definition of "Muscular Endurance?"
The capacity of the muscle to exert force repeatedly over a period of time, while resisting fatigue
What is the definition of Cardiovascular Endurance?
The ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity
Fill in the blank:
Exercise is a _______ of physical activity
Subset
True or False: Flexibility is pre-determined by genetics AND cannot be improved
False!
Having more muscular strength helps prevent what bone disease?
Osteoporosis
True or False: Having more muscular endurance increases bone density
True!
What are 4 examples of cardiovascular endurance exercises?
Walking
Jogging
Cycling / biking
Aerobic Dancing
What is "Exercise?"
a planned, structured, repetitive movement of the body designed to improve or maintain physical fitness.
What are 3 benefits of flexibility?
Lowers the risk of back injuries
Maintains posture and lowers the risk of other joint injuries
Reduces stiffness as one ages
Is muscular strength measured by maxing out or seeing how long one can hold a position?
Maxing out any exercise that utilizes weights
Ex: Squats, bench press, hang clean, etc.
Is muscular endurance measured by how long one can hold a position or how many pushups one can do OR maxing out with weights?
How long one can hold a position / how many of an exercise can be done
What are the 3 main benefits of cardiovascular endurance?
Improved movement of oxygen from blood to muscles
Improves cardiac functioning
Decreased resting heart rate and blood pressure
How do we test each component of health related fitness in this class?
Cardiovascular Fitness: Pacer Test and Mile Run
Muscle Strength: Modify Pull-ups and Push-ups
Muscular Endurance: Curl-ups
Flexibility: Sit-in-Reach
Body composition: BMI calculation
What factors can affect a person's flexibility?
Joint structure
Length and elasticity of connective tissue
Nervous system activity
What are the benefits of having good muscular strength?
Increased fat-free body mass
Increased bone density
Improved metabolism
Improved posture and reduction of low back pain
What are the benefits of having good muscular endurance?
Increased fat-free body mass
Increased bone density
Improved metabolism
Improved posture and reduction of low back pain
What is required for an exercise / activity to be considered a cardiovascular exercise?
Activities should be continuous, rhythmic, and including large muscle groups, such as the legs.
What is the correct BMI calculation Formula?
BMI = Weight (oz) / Height (In.^2) x 703
BMI = Weight (lbs) x Height (In.^2) x 703
BMI = Weight (lbs) / Height (In.^2) x 703
BMI = Weight (lbs) / Height (In.^2) x 703
When should dynamic stretches be done? What about static stretching?
Dynamic- BEFORE working out
Static- AFTER working out
How does having good muscle strength contribute to an easier day / life?
-Look and feel better
-Manage stress
How does having good muscle strength contribute to an easier day / life?
-Body feels better
-Manage physical and mental stress more efficiently
What is an ideal resting heart rate? Part 2: If you run a lot or have good cardiovascular genetics, your heart rate will likely be in the low _____?
(40's, 50's, or 60's?)
60 bpm for regular adults
low 50's for an athlete or avid runner