3.1.2 How exercise contributes to health and fitness

• Health is a state of complete physical, mental, and social well-being, not merely the absence of disease
• What does fitness enable individuals to do?

  Perform daily activities efficiently
• Match the concepts with their descriptions:

  Health ↔️ Overall well-being

  Fitness ↔️ Physical capability
• Muscular strength is the maximum force a muscle can exert against resistance.


  True
• Body composition refers to the relative percentages of fat, bone, muscle, and other vital parts of the body.

  True
• Health is a state of complete physical, mental, and social well-being
• Steps to improve cardiovascular fitness through exercise

  1️⃣ Strengthening the heart muscle

  2️⃣ Increasing blood volume

  3️⃣ Enhancing the efficiency of the respiratory system

  4️⃣ Improving oxygen utilization

  5️⃣ Transporting nutrients effectively
• What happens to muscle fibers during resistance training for strength?

  Muscle hypertrophy
• What is the role of interconnection between health and fitness?

  Promotes overall wellness
• What does cardiovascular endurance measure?

  Oxygen delivery to muscles
• Fitness refers to the ability to perform daily activities efficiently and effectively.

  True
• Health and fitness are interconnected concepts.


  True
• What does cardiovascular endurance measure?

  Oxygen delivery to muscles
• Muscular endurance is the ability of a muscle to perform repeated contractions against resistance for an extended period of time
• What does flexibility measure?

  Range of motion around a joint
• What is the definition of fitness in this context?

  Perform daily activities efficiently
• Health includes mental and social aspects, while fitness focuses on physical performance.


  True
• Muscular strength is built through heavier loads and fewer repetitions
• Muscular endurance is enhanced through lighter loads with high repetitions.


  True
• The key components of fitness include cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition
• Muscular strength is the ability to perform repeated contractions against resistance

  False
• Match the improvement with its mechanism:

  Heart Muscle Strength ↔️ Exercise allows the heart to pump more blood with each beat

  Blood Volume Increase ↔️ Enhances oxygen delivery to muscles

  Enhanced Respiratory Efficiency ↔️ Improves oxygen uptake and CO2 removal
• Increased capillary density in muscles improves oxygen delivery and sustains prolonged effort
• Match the exercise type with its effect on weight:

  Aerobic Exercise ↔️ Burns calories for weight loss

  Resistance Training ↔️ Builds muscle mass for metabolic boost

  Flexibility and Balance Exercises ↔️ Supports daily function and weight management
• Cycling to work improves cognitive function by enhancing memory and focus


  True
• While health focuses on overall well-being, fitness emphasizes physical capability
• Fitness refers to the ability to perform daily activities efficiently
• What does cardiovascular endurance refer to?

  Oxygen delivery to working muscles
• What is the primary benefit of flexibility?

  Reduced risk of injury
• The components of fitness work independently for overall well-being.

  False
• What happens to the heart muscle when it is strengthened through exercise?

  Increased heart efficiency
• Exercise enhances the respiratory system to improve oxygen uptake.

  True
• What is the role of a calorie deficit in maintaining a healthy weight?

  Essential for weight loss
• Aerobic exercise burns calories and reduces body fat.


  True
• Exercise reduces stress by lowering levels of cortisol.
• Steps to create an effective daily exercise routine

  1️⃣ 30-minute jog for aerobic fitness

  2️⃣ 20 minutes of strength training

  3️⃣ 10 minutes of stretching
• Muscular endurance is the ability to perform repeated contractions against a resistance for an extended period of time
• How is muscular strength developed in resistance training?

  Heavier loads and fewer repetitions
• A calorie deficit is essential for weight loss

  True
• Which neurotransmitter is released during exercise to relieve anxiety and depression?

  Endorphins