About This Chapter
Physical Fitness Benefits - Chapter Summary
This chapter provides a detailed examination of what physical fitness is and discusses the various components that can be incorporated in an exercise program, such as strength training, aerobics and stretching. The distinction between muscular strength and muscular endurance is highlighted in one of the lessons. The positive effects of exercise on a developing brain as well as for stress and mental health are also discussed.
A number of nutritional aspects, such as the importance of having sufficient fluids during physical exertion and receiving proper amounts of protein, carbohydrates and fats, are examined in these videos. Athletic considerations are also explored in the chapter and include kinds of food, caloric requirements and supplements that serve to optimize performance. You should be able to do the following after studying this chapter:
- Discuss the role of stretching and cross training to help prevent injury
- Explain the RICE acronym for injury treatment
- Examine how exercise benefits the cerebellum and memory in a developing brain
- Describe angina
- Explain carbohydrate loading
- Discuss the minimum physical activity recommendations for adults 18-64
The brief videos in this chapter make for a fun way to learn the material and boost retention. Each video can be watched in about 5-10 minutes, so you'll quickly get up to speed on crucial topics. Use the quizzes you'll come across in this chapter's lessons to get an idea of your knowledge of physical activity and its benefits. Key terms are highlighted in bold in the video's corresponding transcripts for easy reference.
1. What is Physical Fitness? - Definition & Importance
Physical fitness is your ability to carry out tasks without undue fatigue. Learn about the components of physical fitness: cardiorespiratory endurance, muscle strength, muscle endurance, flexibility and body composition and why they are important.
2. Physical Activity: Health, Fitness and Performance
Physical activity is any movement of your muscles that uses energy. Physical activity helps you achieve better health, fitness and performance. Learn how the overload principle and specificity principle improve your fitness and performance.
3. The Benefits of Regular Physical Activity: Mental Health, Stress & Life Span
The mind and body can greatly benefit from even 30 minutes of exercise a day. Find out exactly what impact regular exercise can have on your mind, body, and lifespan in this video lesson.
4. Components of Exercise Programs: Aerobics, Strength Training & Stretching
Ever wonder what stretching, strength training, and aerobic exercises are? You'll learn about them in this lesson. You'll also find out what some basic recommendations are for each type of exercise.
5. Anaerobic Exercise: Definition, Benefits & Examples
In this lesson, you will learn about anaerobic exercise and its health benefits. In addition, you will obtain knowledge of the various types of anaerobic workouts.
6. What Is Aerobic Exercise? - Definition, Benefits & Examples
In this lesson, you'll learn about the characteristics of aerobic exercise and its many health benefits. You will also read about examples of different types of aerobic workouts.
7. The Benefits of Exercise on the Developing Brain
The brain continues to change as you age and develop. This lesson examines the interaction of exercise with the brain, and subsequent changes to cognition.
8. Preventing & Treating Fitness Injuries
Injuries are a risk whenever you start a fitness program. Learn about ways to prevent common injuries, such as sprains and strains, as well as how to treat them using the RICE method, which stands for rest, ice, compress and elevate, in this lesson.
9. Nutrients and Calorie Needs in an Athlete's Training Diet
Whether you are a casual athlete or a competitive endurance athlete, your body needs the right amount and mix of nutrients to maximize performance. Learn about an athlete's calorie needs and overall nutrient requirements during training in this lesson.
10. Foods to Optimize Athletic Performance Before, During & After Competition
Competitive athletes rely on good nutrition to give them an edge over their competition. Learn about carbohydrate loading as well as foods athletes use before, during and after competitions to enhance performance and endurance.
11. Nutrients to Support Physical Activity
It is important to stay well-nourished with carbohydrates, protein, fats and various vitamins and minerals during physical activity. Learn about these nutrients that support physical activity as well as the benefits of water during active times.
12. Staying Well Hydrated: The Importance of Fluids During Exercise
Staying well-hydrated during exercise will help prevent dehydration, as well as the heat-related illnesses: heat cramps, heat exhaustion and heat stroke. Learn how to hydrate with the right fluid and sodium balance to avoid hyponatremia in this lesson.
13. Supplements & Ergogenic Aids: Effects on Performance
Many supplements and ergogenic aids are marketed to enhance athletic performance. Some are beneficial, but others provide little benefit and may be a health risk. Learn about chromium picolinate, anabolic steroids, creatine, caffeine and carnitine in this lesson.
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Other chapters within the ILTS Health Education (211): Test Practice and Study Guide course
- Overview of the Human Body
- Human Development
- Childhood Growth and Development
- Adolescent Growth and Development
- Adult Growth and Development
- Carbohydrates in Nutrition
- Lipids in Nutrition
- Protein in Nutrition
- Water as a Nutrient
- Minerals in Health & Nutrition
- Mineral Deficiency & Toxicity in the Body
- Vitamins in Nutrition
- Principles of Nutritional Health
- Substance Use, Abuse and Dependence
- Emotional and Mental Health
- Safety and Injury Prevention Strategies
- Human Sexuality
- Family and Social Systems
- Dealing with Negative Social Behavior
- Public Health Emphasis
- Health Risk Factors
- Health Information Resources
- Media & Advertising in Health Information
- Health Care Delivery Systems
- Medical Emergency Care
- Health Education Programs
- Planning & Implementing Health Education Programs
- Evaluating Health Education Programs
- ILTS Health Education Flashcards