HOPE REVIEWER

• Components of health-related fitness

  • Cardiovascular Endurance
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition
• Cardiovascular Endurance


  The ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads
• Muscular Strength


  The amount of force a muscle can produce
• Muscular Endurance


  The ability of the muscles to perform continuously without fatigue
• Flexibility


  The ability of each joint to move through the available range of motion for a specific joint
• Tests for flexibility

  • Stretching individual muscles
  • Lunge
  • Sit and reach test
• Body Composition

  The amount of fat mass compared to lean muscle mass, bone and organs
• Body composition can be measured using skin fold readings
• Regular exercise is important but nutrition has the largest impact on our fitness
• Healthy eating habits as a lifestyle makes us healthier and happier
• Healthy food intake is the most important part of our fitness programs
• Nutrient-dense "super foods"


  • Lean proteins
  • Healthy carbohydrates
  • Fats essential to our health
• Carbohydrates

  One of the three macronutrients, serve as the body's primary source of energy, found in foods like grains, fruits, vegetables, and dairy products, broken down into glucose to provide fuel
• Cholesterol

  A waxy, fat-like substance found in the cells of the body and certain foods, essential for building cell membranes, producing hormones, and synthesizing vitamin D, but high levels can increase the risk of heart disease and stroke
• Phosphorus

  A mineral that plays a crucial role in bone health, energy metabolism, and cell signaling, found in many foods, especially protein-rich foods
• Magnesium

  A mineral involved in over 300 biochemical reactions in the body, including energy production, muscle function, and nerve transmission, also plays a role in bone health, heart health, and regulating blood sugar levels, found in leafy green vegetables, nuts, seeds, whole grains, and legumes
• Vitamin C

  A water-soluble vitamin that serves as an antioxidant in the body, plays a crucial role in supporting the immune system, promoting wound healing, and aiding in the absorption of iron from plant-based foods, found in many fruits and vegetables
• Sodium

  An essential mineral that plays a vital role in regulating fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure and increase the risk of heart disease, commonly found in table salt and processed foods
• Calcium

  A mineral that is essential for building and maintaining strong bones and teeth, also plays a role in muscle function, nerve transmission, and blood clotting, found in dairy products, leafy green vegetables, tofu, and fortified foods
• Dietary fiber

  The indigestible portion of plant foods that passes through the digestive system relatively intact, important for promoting regular bowel movements, maintaining bowel health, and reducing the risk of chronic diseases, found in fruits, vegetables, whole grains, nuts, seeds, and legumes
• Micronutrients

  Essential nutrients required by the body in relatively small amounts, but crucial for maintaining health and well-being, include vitamins and minerals
• Protein and energy are both vital components of a healthy diet and play essential roles in supporting overall health and well-being
• A well-planned, nutritious diet should meet most of the vitamin and mineral needed by an individual and provide enough protein to promote muscle growth and repair
• Water is a great choice of fluid to help performance and prevent dehydration
• People who exercise frequently, and in the correct way are less prone to heart attacks, strokes and other life-threatening conditions, and live longer than people whose existence is sedentary
• Aerobic exercise


  Exercise that uses oxygen, usually involves vigorous exercise sustained over a period of several minutes, increases the efficiency of the lungs, heart, and blood circulation
• Aerobic exercises

  • Swimming laps
  • Running
  • Cycling
• Anaerobic exercise

  Exercise that involves quick bursts of energy and are performed at maximum effort for a short time
• Anaerobic exercises

  • Jumping
  • Sprinting
  • Heavy weightlifting
• To experience the benefits of aerobic exercise, the target heart rate should typically be maintained for at least 20 minutes of continuous activity
• FITT Principle


  A way of monitoring an exercise program, the acronym stands for Frequency, Intensity, Time, and Type
• Frequency

  How often you exercise per week
• Intensity

  How hard you exercise, from moderate to high
• Time

  How long you exercise, anywhere from 15 to 40 minutes
• Type

  The kind of exercise you undertake
• Knowing your current fitness level, available time, other commitments, and goals is important when determining exercise frequency
• Monitoring heart rate is the best way to gauge exercise intensity
• The time dedicated to exercise usually depends on the type of exercise undertaken
• The type of exercise you choose will have a big effect on the results you achieve
• Exercises for weight loss

  • Any exercise using a majority of your large muscle groups