PHYSICAL EDUCATION by Jose Martinez

Cardio = Heart=

5 components of health related Fitness

1. Getting in shape (GIS) getting in shape means different things for different
people. For one person, it might mean the ability to run 5 mile. For
another. It might mean the ability to lift 150 pounds or to do the splits.
However, fitness is not limited to a physical skill here or there. Fitness
encompasses your whole body and has five components or parts.
2. Cardiorespiratory Endurance
3. Muscular Strength
4. Muscular Endurance
5. Flexibility
6. Body Composition
7. Fitness means maintaining healthy levels for each component. When all
five components of Fitness are health, it helps you live an active and
productive life.
8. Cardiorespiratory Endurance is the ability of the circulatory and
respiratory systems to supply oxygen during sustained physical activity.
9. How long do I need to do the physical activity in order to work my cardio?
20 minutes
10. Muscular endurance
● Aero means air.
● Obic means life.
● Respiratory= breathing
● Endurance= being able to keep going even when it is hard
The Fitt Formula
F= frencuenci is how often you will perform physical activities
I= intensity is how hard you will perform physical activities
T= time is how long you will perform physical activities.
T= type is the kind of physical activities you will perform to develop a fitness component
to obtain a specific benefit.
GIS= getting in shape.

Static stretching is held in a challenging but comfortable position for a period of time,
usually somewhere between 30 to 60 second.
 Dynamic stretching is performed by moving through a challenging but comfortable range
of motion repeatedly usually 10 to 12 times.

Passive stretching means you're using some sort of outside assistance to help you
achieve a stretch. ( This assistance could be your body weight, a strap, leverage, gravity,
another person, or a stretching device).

Active stretching means you're stretching a muscle by actively contracting the muscle in
opposition to the one you're stretching. You do not use your body weight, a strap,
leverage, gravity, another person, or a stretching device, with active stretching, you relax
the muscles.

● Flexibility: the ability to bend and move the joints through the full range of motion.
● How long do I need to stretch in order to stretch my muscles properly? At least
30 seconds.
● Does stretching help minimize or prevent injuries? yes
● Endurance: being able to keep going even when it is hard.
19. Ligament: a short band of thought, flexible fibrous connective tissue which connects 2
bones or cartilage or holds together a joint. (bone to bone)
20. Tendon: a flexible but inelastic court of strong fibrous collagen tissue attaching a muscle to
a bone (Muscle to bone).
21. Cartilage is a flexible connective tissue that keeps joint motion fluid by coating the surfaces
of the bones in our joints and by cushioning bones against impact.