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• Cool-down after exercise helps transition your body back to a resting state by gradually decreasing the intensity of work
• Low-intensity exercise like jogging is recommended to keep the heart and lungs working harder than normal
• Gradually reducing the intensity allows your heart rate, breathing rate, and body temperature to decrease back to resting levels
• Reducing heart rate and breathing rate helps in taking in more oxygen to get rid of lactic acid and other waste products in muscles
• It helps remove extra carbon dioxide in the blood and prevents blood pooling in the legs and arms, which can cause dizziness and fainting
• Stretching muscles used in the activity helps speed up recovery and improve flexibility
• Stretching while muscles are warm improves flexibility
• Static or PNF stretches involve contracting the muscle being stretched to increase mobility gains
• Stretching may prevent muscle stiffness and delayed onset of muscle soreness
• Fitness testing provides data to analyze and improve fitness
• Fitness tests measure specific components of fitness
• Choosing the right fitness test for specific components is important for meaningful results
• Fitness testing can measure fitness levels before starting a training program, identify strengths and weaknesses, and plan a personalized exercise program
• Fitness tests can be used throughout the program to monitor progress and compare data with national averages
• Components of fitness include:
• Agility: important in activities involving frequent changes in direction like football or hockey
• Balance: crucial for most physical activities, requires keeping the body's center of mass over a base support
• Coordination: important for smooth and efficient movements, includes hand-eye coordination and limb coordination
• Reaction time: essential for fast reactions in sports and activities
• Speed: a measure of how quickly a task can be performed, important in various activities
• Flexibility: the amount of movement possible at a joint, important for preventing injuries and improving performance
• Cardiovascular Endurance: ability to continue exercising while getting energy from aerobic respiration, crucial for most sports
• Muscular Endurance: ability to repeatedly use muscles over a long time without getting tired, important in activities with repetitive muscle use
• Strength: the maximum amount of force a muscle can apply against resistance, important in sports requiring forceful movements or lifting weights
• order of respiration: 1) air passes through the nose or mouth then to the trachea 2) The trachea divides into the bronchi 3) The bronchi divide into smaller tubes called bronchioles 4) The bronchioles divide into smaller tubes called alveoli. The diaphragm and external intercostals help the air to move. When you breathe in, they contract to move the ribcage up, expand the chest cavity: therefore increasing the amount of air pressure in the lungs. When you breath out, the opposite happens to breathing in.
• The main function of the heart is to pump blood around the body.