General Physical Fitness Facts/Vocabulary
FITNESS:
- The 5 components of Fitness are: aerobic endurance, body composition, flexibility, muscular strength, and muscular endurance.
- Aerobic endurance is the body’s ability to take in and use oxygen so the muscles can keep working. The most important element of fitness.
- Body composition refers to the ratio of body fat to lean tissue (muscle, bone, skin and internal and organs).
- Flexibility is the ability of joints to move throughout their full range of motion.
- Muscular strength refers to ability of the muscles to work.
- Muscular Endurance is the power of a muscle to keep on working.
- Body Fat: Percentage of body weight that is fat, compared to other tissue such as bone & muscle.
- Agility: The ability to change direction quickly.
- Balance: The ability of the body to maintain or regain stability.
- Coordination: The ability to use your senses together with your body parts. (example: catching a ball, hand (body part)-eye (sense) coordination).
- Power: The ability to use strength quickly. It involves both strength and speed.
- Speed: The ability to perform a movement or cover a distance in a short period of time.
- Reaction time: How quickly you respond to something.
- Aerobic: “With oxygen”. Exercise that is performed slowly and smoothly and allows muscle cells to be supplied with enough oxygen. Example: running.
- Anaerobic: “Without oxygen” Exercise that is performed at an increased pace or with greater effort. Example: sprinting or weight training.
- Heart Rate/Pulse rate: Number of times your heart beats per minute.
- BMI: Body Mass Index: A math formula that takes in account a person’s height, weight, & gender.
- Resting Heart Rate (RHR): The number of heart beats at rest (inactive).
- Target Heart Rate (THR): 220 - age.
- THR Zone: 75-90% of your THR, and maintaining that rate for 15-30 minutes.
- Physical Fitness: A physical state of well being.
- Metabolism: The ability of your body to use the food and oxygen you take in to produce energy to perform activities.
- Warm-up: First stage of an exercise program to get the heart and muscles ready to work.
- Cool down: The last stage of an exercise program to return heart rate to normal and to prevent muscles soreness.
- The FITT Principal is: Frequency, Intensity, Time, and Type.
- Frequency refers to how often you do a particular activity. (daily, weekly?)
- Intensity refers to how physically hard the activity. (easy, moderate, hard?)
- Time refers to how long you do the activity. (how many minutes)
- Type refers to what kind of exercise (cardio, strength, endurance?)
- Carbohydrate: Sugar and starches are the body’s main source of energy. 1 gr. of this = 4 calories.
- Protein: Nutrients that build and repair your muscles and cells. 1 gr. of this = 4 calories.
- Fat: Provides energy, helps with digestion and the use of certain vitamins. 1 gr. of this = 9 calories.
- Water: Aids in digestion, helps transport nutrients and waste, and regulates body temperature. To properly hydrate your body, you need 8, 8 ounces glasses of water each day, more if exercising.
- Vitamins: Important for bones, teeth, vision and resistance to infection.
- Minerals: Important for strong bones and teeth as well as healthy blood and tissue.
GENERAL SPORT TERMS:
- Goal: Scoring in an activity.
- Out of bounds: Outside of the playing area.
- Offense: The attacking team who are trying to score.
- Defense: The team trying to prevent the other team from scoring.
- Foul: A major infraction of the rule; may include a penalty against the player and/or team.
- Violation: A minor infraction of the rule; may include a penalty against the team.
- Sportsmanship: Playing within the rules with a good attitude and with respect to others.
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