PE

• Strength training - benefits both the MUSCLES and the JOINTS. Strength training increases bone density, lean muscle mass (resulting in higher metabolic rates throughout the day) and increases flexibility when done properly in balancing opposing muscle groups.
• Aerobic training - helps benefit the HEART. The heart is the most important muscle of the body and aerobic training helps. lower cholesterol, improve stroke volume, lower blood pressure, lower resting heart rate, and burns calories.
• Aerobic Activities - These also are called endurance activities, are physical activities in which people move their large muscles in a rhythmic manner for a sustained period. Running, brisk walking, bicycling, playing basketball, dancing, and swimming are all examples of aerobic activities.
• Muscle-Strengthening Activity -

  This kind of activity, which includes resistance training and lifting weights, causes the body's muscles to work or hold against an applied force or weight. These activities often involve relatively heavy objects, such as weights, which are lifted multiple times to train various muscle groups. Muscle- strengthening activity can also be done by using elastic bands or body weight for resistance
• Intensity - or how much weight or force is used relative to how

  much a person can lift.
• Frequency - or how often a person does muscle strengthening activity; and
• Repitition - or how many times a person lifts a weight (analogous to duration for aerobic activity).
• The effects of muscle-strengthening activity are limited to the muscles doing the work. It's important to work all the major muscle groups of the body: the legs, hips, back, abdomen, chest, shoulders, and arms. Muscle strengthening activities for all the major muscle groups should be done at least 2 days a week.
• DOMS (Delayed Onset Muscle Soreness) - Muscle soreness or discomfort that appears 12 to 48 hours after exercise. It most likely due to is microscopic tears in the muscle tissue, and it usually requires a couple of days for the repair and rebuilding process to be completed. The muscle tissue grows back stronger, leading to increased muscle mass and strength.
• Eccentric contraction - A lengthening of the muscle during its contraction; controls speed of movement caused by another force.
• Concentric contraction- Force produced while the muscle is shortening in length.
• Strength Training - Strength training involves using free weights, weight machines, resistance bands, or other equipment to build up your muscles. This type of physical fitness helps prevent osteoporosis, improves posture, reduces risk of injury, and makes daily tasks easier.
• Resistance training - Exercise designed to increase muscular strength and endurance through the use of resistance against which the muscle must contract. Resistance can come from weights, machines, elastic bands, water, or gravity itself.
• Isometric Contraction - No change in muscle length as tension increases.
• SMART -specific, measurable, attainable, relevant and time limited goals