Types of Exercise
Aspects of physical fitness
To
be physically fit, you must work on all aspects of fitness, including the
following:
- Cardiorespiratory
endurance (aerobic fitness) – This is the ability of the heart, lungs, and
circulatory system to deliver oxygen and nutrients to all areas of your body.
When you are active, you breathe harder and your heart beats faster so
that your body is able to get the oxygen it needs. If you are not fit,
your heart and lungs have to work extra hard during physical activity.
- Body
composition (body fat) – This is the percentage of body weight that is
fat. Overweight people have more body fat in relation to the amount of
bone and muscle in their bodies than do people who are physically fit.
Overeating, not exercising enough, or both often lead to more body fat. Being
overweight increases your risk of diabetes, high blood pressure, and heart
attacks.
- Muscle
strength and endurance – This is the amount of work and the amount of time
that your muscles are able to do a certain activity before they get tired,
such as lifting heavy objects or in-line skating.
- Flexibility
– Flexibility is the ability to move joints and stretch muscles through a
full range of motion. For example, people who are very flexible can bend
over and touch the floor easily. A person with poor flexibility is more
likely to get hurt during physical activity.
The chart below can help
you gauge how exercise
|
Fitness Activity Chart |
||
|
Activity |
Calories Burned During 10
Minutes Of Continuous Activity |
|
|
77-lb Person |
132-lb Person |
|
|
Basketball
(game) |
60 |
102 |
|
Cross
country skiing |
23 |
72 |
|
Bicycling
(9.3 mph or 15 km/h) |
36 |
60 |
|
Judo |
69 |
118 |
|
Running
(5 mph or 8 km/h) |
60 |
90 |
|
Sitting
(complete rest) |
9 |
12 |
|
Soccer
(game) |
63 |
108 |
|
Swimming
(30 m/min or 33 yd) Breaststroke
Freestyle |
34 43 |
58 74 |
|
Tennis |
39 |
66 |
|
Volleyball
(game) |
35 |
60 |
|
Walking
2.5
mph or 4 km/h 3.7
mph or 6 km/h |
23 30 |
34 43 |
|
kg = kilogram; mph = miles per
hour; km = kilometer, m = meter |
||
|
Modified
from Bar-Or O. Pediatric Sports Medicine for the Practitioner. |
||
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