Components of physical fitness
Flexibility
The ability to bend and move the joints
through the full range of motion.
Static stretching
A gradual, slow stretch in which the
end position is held for a short time
(10-60 seconds).
Agility
The ability to change body position and
direction quickly and efficiently.
Circuit training
An exercise program in which one
moves around a prescribed course
(i.e. a circuit), stopping at each station
to perform a specified exercise.
How to find your heart rate
inside of your wrist, just below the base of your thumb or on the side of your neck right below your jaw count for 15 seconds and multiply by 4
Cardiorespiratory endurance
The ability of your heart, lungs, and circulatory system to supply oxygen and nutrients to your muscles during exercise
Intensity
How much energy you use when you work out
Balance
The ability to maintain the body in
proper equilibrium.
Active lifestyle
A way of life which values physical
activity as an essential part of living;
characterized by the integration of
physical activity into daily routines and
recreation.
Exercise heart rate
Your target heart rate during exercise is the level at which your heart beats with moderate to high intensity
Muscular strength
The maximum amount of force a
muscle can produce in a single effort.
Cool down
A brief (5 to 15 minute) period of low
intensity exercise that immediately
follows the primary conditioning period.
Coordination
The ability to synchronize, or combine
at the same time, movements of several
parts of the body.
High-intensity interval training (HIIT)
A combination of cardio and strength exercises that involves short bursts of intense activity followed by brief recovery period
Ambient / resting heart rate
Your heart rate while you're at rest during the day, while seated and awake
Muscular endurance
The ability of a muscle to continue to
perform without fatigue.
Warm up
A brief (5 to 15 minute) period of exercise that
precedes the workout. The purpose of the
warm-up is to elevate muscle temperature and
increase blood flow to the muscles that will be
engaged in the workout, exercise, or competition.
Power
The ability to produce maximum force
in the shortest time.
Skill related fitness
The parts of fitness needed to
successfully perform dynamic
movement or complex performance
tasks; the 6 components include agility,
balance, coordination, power, speed,
and reaction time.
How to calculate max heart rate
subtract your age from 220
Body composition
The high ratio of lean tissue (muscle, bones and others) to fat tissue in the body.
Dynamic movements
An exercise or fitness routine in which
movement, momentum, and active
muscular effort are used to stretch
muscles. End positions are not held.
Reaction Time
The time it takes to respond to what a
person can hear, see, or feel.
Health related fitness
Physical fitness primarily associated
with disease prevention and functional
health; the 5 components include
cardiorespiratory endurance, muscular
strength, muscular endurance, body
composition, and flexibility.
How to calculate target heart rate
Multiply your maximum heart rate by a percentage to get your target heart rate. For example, if you want to exercise at 50% intensity, multiply your maximum heart rate by 0.5. If you want to exercise at 85% intensity, multiply your maximum heart rate by 0.85