🔑 Key Definitions
Physical Fitness: Ability to perform physical activities effectively
Body Composition: Ratio of lean mass (muscle/bone) to fat mass
Flexibility: Range of motion in joints
Muscular Endurance: Ability of muscles to work repeatedly
Body Composition: Ratio of lean mass (muscle/bone) to fat mass
Flexibility: Range of motion in joints
Muscular Endurance: Ability of muscles to work repeatedly
🧠 Four Components of Fitness
- Cardiorespiratory Endurance: Heart and lungs working efficiently
- Muscular Strength: Maximum force muscles can produce
- Muscular Endurance: Muscles working repeatedly over time
- Flexibility: Range of motion in joints
📊 Exercise Guidelines
- Warm-up: 5-10 minutes before exercise
- Strength: 2 × 20-minute sessions per week
- Endurance: 3 × 30-minute sessions per week
- Cardio: 3 × 20-minute aerobic sessions per week
- Flexibility: 10-12 minutes stretching daily
- Cool-down: 5-10 minutes after exercise
🛠 Accident Prevention
- Traffic Accidents: ~50% of accidental deaths
- Wear seat belts
- Wear helmets (bikes, motorcycles)
- Driver training
- Risk Factors:
- Alcohol and drugs
- Sleep deprivation
- Distracted driving
💡 Exam Tips
- FOUR fitness components: Cardio, Strength, Endurance, Flexibility
- Always WARM UP before and COOL DOWN after exercise
- Traffic accidents = ~50% of accidental deaths
- Never mix alcohol/drugs with driving
- Body composition = lean mass vs. fat mass ratio