I.

Cardiovascular Fitness & Endurance Cardiovascular Fitness (Cardio Heart; Vascular Vessels)
Ability of the heart, lungs, and organs to consume, transport and utilize oxygen. It is brought about the sustained Physical activity.

Cardiovascular fitness and health benefits

Reduces risk of heart disease, other hypokinetic conditions and early death. Enhances the ability to perform various tasks, improves the ability to function, and is associated with a feeling of well-being. Low cardiovascular fitness is associated with greater disease risk, and is independent of other risk factors.

Laboratory Test of Cardiovascular Fitness

The bodys ability to deliver oxygen and nutrients to the cells.

Learning to count your At REST and AFTER ACTIVITY Can help you monitor the intensity of your ACTIVITY to determine if it is adequate to promote cardiovascular fitness.

 Cardiovascular system
a system of the body comprised of the heart, the blood, and the blood vessels. This system is responsible for transporting blood.

Human Cardiovascular System

 Parts of a heart

3 Major Blood Circulations

Pulmonary circulation
it carries oxygen depleted blood away from the heart and to the lungs and returns oxygenated blood back to the heart.

Systematic circulation
transports oxygenated blood away from the heart, to the rest of the body, and returns oxygen-depleted blood back to the heart.

Coronary circulation
the circulation of blood in the blood vessels that supply blood to and from the heart muscle.

Field Tests of Cardiovascular Fitness:

Rockport Walking Test Step Test Astrand Ryhming Bike Test 12-minute Run Test 12-Minute Swim Test

 Cardiovascular Endurance
The ability of the body to perform prolonged, large muscle, dynamic exercise at moderate-tohigh levels of intensity.

Benefits of a good cardiovascular endurance

Short Term:
Stress Management Increased feeling of well-being Increase sweating Respond to the challenges of exercise

Benefits of a good cardiovascular endurance

Long Term:
Increased energy for work and play Reduced effort for everyday tasks Increased muscle tone and endurance Improve sleep Improve self esteem

Benefits of a good cardiovascular endurance

Preventative Health:
Lower risk of heart disease Reduce risks of type 2 diabetes Lower blood pressure Increased Vo2 max

Exercises that improve cardiovascular endurance:

Walking Swimming Running Bicycling Treadmill Test 1.5 mile run test 1.5 mile walk test

 Metabolic training
completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.\ EXAMPLES:

Squat

Push Press

Snatch

Jump Squat

Lunge

2 Types of Metabolic Training:

Aerobic Exercise
A physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.

Anaerobic Exercise
Exercise intense enough or trigger anaerobic metabolism.

Differences between aerobic and anaerobic exercise

Anaerobic
Done for a short period of time. Involves the use of oxygen to produce energy. Highly intensity workouts that are performed. Helps build strength and muscle mass, stronger bones, and increases metabolic rate as well.

Aerobic
Requires more endurance; done for a long period of time. Makes the body to produce energy without using oxygen. Generally simple exercises at moderate intensity. Concentrate on strengthening and the muscles involved in respiration.

II. Muscular Endurance

Muscle Endurance
Defined as the ability of a muscle or group of muscle to sustain repeated contractions against a resistance for an extended period of time.

 Muscle Physiology

 Parts of a muscle fiber

2 Types of muscle fibers:

Slow twitch muscle fiber
Cannot exert as much force as fast twitch, but can sustain an effort over a much greater period of time.

Fast twitch muscle fiber

Can exert a great amount of force but for very limited amount of time.

III. Muscular Strength

Muscular strength
The greatest amount of force that a muscle or muscle group can exert in a single effort.

Activities that enhance muscular endurance and strength

Muscular Strength
Weightlifting Calisthenics Isometric exercises Plyometric

Muscular Endurance

Squats

Hammer curls

Plank

Dips

Push-ups

Weightlifting
A broad term to describe strength training with additional weight through the use of dumbbells, barbells, machines and kettlebells.

Calisthenics
Utilizes minimal equipment and involves dynamic movement of body weight through muscular contractions.

Isometric Exercises
Involves static muscle contractions where the length of the muscle does not change during exercise.

Plyometric
Also known as jump training -- is a training technique designed to increase muscular power and explosiveness.

Squats
a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.

Hammer curls
Hammer curl targets the biceps muscles. But, because the hands are rotated in, the forearms also get a bit more attention in this exercise.

Plank
Also called a hover, is the starting place if you want to improve your core strength and stability.

Dips
A dip is a compound, push-type exercise which works a large number of muscles in your chest, shoulders, and arms at the same time.

Push-ups
Exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus, anterior, coracobrachialis and the midsection as a whole.

IV. Flexibility
Flexibility (Limberness)
The absolute range of movement in a joint or series of joints, and length in muscles that cross the joints.

PARAMETER

Activities that promote flexibility:

1. Basic stretching
-consist of exercise that target the major muscle groups

2. Pilates
-method of body conditioning that also focuses on improving muscle and joint flexibility.

3. Yoga
-improves and maintains muscle flexibility and joint mobility.

Loss of flexibility can be pre-disposing factor for physical issues such as

and

 Stretching
Is a type of physical activity done with the intent of improving flexibility.

Types of stretching:

Ballistic stretching
Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.

Dynamic stretching
Consists of controlled leg and arm swings that take you to the limits of your range of motion.

Active stretching
You assume a position and then hold it there with no assistance other than using the strength of your agonist muscle.

Passive stretching
You assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus.

Static stretching
used to stretch muscles while the body is at rest

V. Body Composition
Body Composition
The technical term used to describe the different body compartments that make up a persons body weight. It is also known as Body Fat Percentage.

Caliper Bioelectrical Impedance Analysis (BIA)

 Caliper
Measures the thickness Of subcutaneous fat in Multiple places in the body.

 Bioelectrical Impedance Analysis (BIA)

Uses the resistance of electrical flow through the body to estimate body fat.

Somatotypes
The structure or build of a person, especially to the extent to which it exhibits the characteristics of an ectomorph, an endomorph, or a mesomorph.

Endomorphy Mesomorphy Ectomorphy

 Endomorphy
Focused on the digestive system, particularly the stomach (endoderm)

 Mesomorphy
Focused on the musculature and the circulatory system (mesoderm)

 Ectomorphy
Focused on the nervous system and the brain (ectoderm)

Andrea Danica P. Bernas Yda Vanessa C. Balensoy Kea L. Chiva Ma. Anthea A. Cabrestante Phoebe Ann A. Alba Nicole Carbonello Angelie Capalar