Physical Activity, exercise, and Fitness
An example of physical activity that you can do in your bedroom/house
Sweeping, mopping, yard work, laundry, washing dishes, etc.
In SMART goals, this letter represents the importance of setting a goal with a clear and specific objective, such as "I want to improve my 5K time by 2 minutes.
What is (S)pecific
This type of exercise, including activities like running, swimming, and cycling, is essential for improving cardiovascular fitness
Aerobic
This type of exercise focuses on movements that improve balance, flexibility, and strength, often incorporating controlled poses and breathing techniques.
Yoga
Lunges and squats work this muscle group best
Quads
The percentage of body fat compared to lean body mass, including muscles and bones, is known as this
Body composition
If someone sets a goal to "lose 5 pounds in one month by eating balanced meals and exercising daily," which SMART characteristic is demonstrated by the specified weight target?
Measurable
This is the recommended duration of physical activity for teenagers each week to promote overall health.
150 minutes
This type of training involves short bursts of intense activity followed by rest or lower-intensity periods, often used to boost cardiovascular fitness and burn calories.
HIIT Training
To build strength in this muscle group, which includes the rectus abdominis and obliques, exercises like planks and crunches are commonly performed.
Abdominal muscles / Core
A workout plan that alternates between intense exercise and low-intensity recovery periods is called this.
This part of a SMART goal ensures your fitness goals are focused on what matters to you and relate to your personal fitness journey, like "I want to improve my endurance to feel more energetic."
Relevant
Two types of stretching (before and after a workout)
Dynamic and static
This exercise type involves using resistance to improve muscle strength, endurance, and overall fitness, often incorporating weights or bodyweight movements.
Strength Training
This muscle group includes the gluteus maximus and is targeted through exercises like hip thrusts and glute bridges.
Glutes
This health-related fitness component is often improved by activities like swimming, cycling, and jogging, all of which help the body use oxygen efficiently over time.
Cardiovascular endurance
This part of a SMART goal emphasizes setting a realistic deadline, like “I will increase my running distance by one mile per month to reach 10 miles in six months.”
Time
You still need to hydrate when working out in the cold because of sweating and breathing. (True or False)
True
4 types of exercise
1. Endurance
2. Strength
3. Flexibility
4. Balance
Exercises such as shoulder presses and lateral raises focus on strengthening this upper body muscle group, which includes the deltoids.
Essential for daily activities and injury prevention, this component of health-related fitness measures how much force your muscles can exert in a single effort.
Muscular strength
The "A" in SMART stands for this, ensuring your goal is within reach but still challenging, like "I will walk 30 minutes daily rather than aiming for an hour if I'm just starting out."
Attainable
BLANK exercise is a physical activity that increases your heart rate and the body's use of oxygen.
Cardiovascular
Test used to assess intensity of workout
"Talk test"
This muscle group is essential for movements like pushing and is strengthened through exercises like bench presses and push-ups.
Pectoralis Major (pecs)