Physical FitnessPhysical Fitness

The ability of the body to exercise, The ability of the body to exercise, play, and work without tiring play, and work without tiring

easily and with a reduced risk of easily and with a reduced risk of injuryinjury

Isometric exerciseIsometric exercise

Exercises that can be done Exercises that can be done anywhere.anywhere.

Tone musclesTone muscles

Contract muscles without moving a Contract muscles without moving a jointjoint

One group of muscles puts pressure One group of muscles puts pressure on another group of muscles or an on another group of muscles or an immovable object.immovable object.

Isotonic exercisesIsotonic exercises

Exercises that strengthen musclesExercises that strengthen muscles

Involve moving or lifting a Involve moving or lifting a weight/object through a full range of weight/object through a full range of motionmotion

Weight lifting Weight lifting

Benefits of physical fitnessBenefits of physical fitness

Look good, feel goodLook good, feel good

Improve everyday performanceImprove everyday performance

Develop strength, endurance, Develop strength, endurance, flexibilityflexibility

Prevent injury, reduce stressPrevent injury, reduce stress

Increase quality of lifeIncrease quality of life

Cardiovascular EnduranceCardiovascular Endurance

Having a healthy heart, lungs, and Having a healthy heart, lungs, and blood vesselsblood vessels

The body is able to do aerobic The body is able to do aerobic exercise for an extended period of exercise for an extended period of timetime

Muscular StrengthMuscular Strength

Allows muscles to put forth effort or Allows muscles to put forth effort or force force

Muscular EnduranceMuscular Endurance

Allows the body to be active longer Allows the body to be active longer without getting tired easilywithout getting tired easily

Perform exercises over a long period Perform exercises over a long period of timeof time

FlexibilityFlexibility

Allows muscles to move freely Allows muscles to move freely through a full range of motionthrough a full range of motion

Healthy Body CompositionHealthy Body Composition

The percent of the body that is fatThe percent of the body that is fat

AgilityAgility

Ability to change directions quicklyAbility to change directions quickly

BalanceBalance

Keeps the body in a steady position Keeps the body in a steady position while standing, sitting or movingwhile standing, sitting or moving

Coordination (hand/eye, foot-eye)Coordination (hand/eye, foot-eye)

Combines the use of body parts and Combines the use of body parts and senses to perform movement skillssenses to perform movement skills

PowerPower

Combines strength and speedCombines strength and speed

Reaction TimeReaction Time

The amount of time it takes you to The amount of time it takes you to move after seeing or hearing a signalmove after seeing or hearing a signal

SpeedSpeed

Ability to move from one place to Ability to move from one place to another quicklyanother quickly

FIT Principle of ExerciseFIT Principle of Exercise

Frequency – how often you exerciseFrequency – how often you exercise

Intensity – how hard you exercise Intensity – how hard you exercise (you can change this by changing (you can change this by changing frequency, time, repetitions)frequency, time, repetitions)

Time – how long you exerciseTime – how long you exercise

Warm-upWarm-up

An activity done before hard or An activity done before hard or strenuous activitystrenuous activity

Prepares the body for exercisePrepares the body for exercise

Work outWork out

Any activity that raises the heart rate Any activity that raises the heart rate and requires energy expenditure by and requires energy expenditure by the muscles the muscles

Cool downCool down

Activities that are done to help your Activities that are done to help your body recover from exercisebody recover from exercise

Allows heart rate to return to normal Allows heart rate to return to normal

Decreases dizziness and soreness of Decreases dizziness and soreness of musclesmuscles

BalanceBalanceStatic Balance – Static Balance – balance in a balance in a stationary position stationary position (ex. Standing, (ex. Standing, sitting)sitting)

Dynamic Balance – Dynamic Balance – balance while balance while moving (ex. moving (ex. Running, walking)Running, walking)

Aerobic exerciseAerobic exercise

Exercises that require oxygenExercises that require oxygen

Requires the heart, lungs, and blood Requires the heart, lungs, and blood vessels to deliver oxygen to the vessels to deliver oxygen to the muscles over a long period of timemuscles over a long period of time