Exercise-Based Fitness Activities

• • Physical fitness is the ability of our body systems to work together efficiently to allow us to be healthy and perform activities of daily living.
  • Examples of Health-Related Fitness are Fitness, Muscular Endurance, Muscular Strength, Cardiovascular Endurance, and Body Composition.
  • Examples of Skill-Related Fitness are Speed, Balance, Agility, Coordination, Reaction Time, Power
• Cardiovascular endurance is the body’s ability to deliver oxygen to muscles while they are working. It occurs after the first 1.5 minutes of exercise or activity. The American Heart Association suggests five to seven 30-minute sessions of cardiovascular exercise per week to increase heart strength and cardiovascular endurance.
• Muscular endurance refers to the ability of a given muscle to exert force, consistently and repetitively, over a period.
• Muscular strength is the ability of a muscle to exert full force in doing a certain exercise. It improves muscular fitness by exercising a specific muscle or muscle group against external resistance, including freeweights, weight machines, or your own body weight, according to the American Heart Association
• Flexibility is the ability to move joints effectively through a complete range of motion. Flexibility training includes stretching exercises to lengthen the muscles and may include activities like yoga or Tai Chi.
• Body Composition is the distribution of muscle and fat in the body. Also, pertains to the different aspects such as height, length and girths. Also, the relative percentage of body mass that is fat and fat free tissue.
• Speed is performing a movement within a short period of time. It refers to how quickly a person accelerate from a stationary position.
• Power is the rate at which an individual’s ability to exert maximal force. It is also the ability to exert maximum muscular contraction instantly in an explosive burst of movement. Also, strength and speed.
• Agility is the rapid movement of the whole body in accordance with velocity or direction in response to stimulus. It is relative to doing explosive power movements in a rapid succession in opposing directions.
• Balance is the maintenance of line of gravity within its base of support. An even distribution of weight which enables someone to remain steady. It is Static and dynamic.
• Coordination is about performing tasks smoothly and accurately with the use of senses. It requires combination of fine and gross motor skills that is fluid and can achieve the intended movement.
• Reaction Time is time elapsed between stimulation and the beginning of the reaction to it. It is affected by the factors: attention/attentive, cognition/cognitive and motor functions. It is Stimulus-Response.
• FITNESS PRINCIPLES

  1. FITT Principle
  2. Principle of Specificity
  3. Principle of Progressive Overload
  4. Principle of Reversibility
  5. Principle of Individualization
  6. Principle of Variety
  7. Principle of Rest and Recovery
  8. Principle of Recuperation
• ENERGY SYSTEMS

  1. Immediate ES– short duration but high intensity movements
  2. Non-Oxidative ES– last longer than EES and used for moderate intensity movements.
  3. Oxidative ES– unlimited (nutrients) and used for low intensity movements.