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27 Cards in this Set
- Front
- Back
Cardio-respiratory fitness
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The ability to deliver oxygenand nutients to the tissues over a sustained period of time. (Exercising in your target heart rate zone for a minimum of 20 minutes 3-5 times per week.
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Muscular Strength
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The ability of a muscle to exert force. (Lifting heavy weights, 85-90% of your max, usually 3-5 sets of 5-10 reps.)
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Muscular Endurance
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THe ability of muscles to preform repeated contractions. (Lifting wieghts, your body weight- 65% of your max, usually 2-3 sets of 15 or more reps.)
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Flexibility
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The ability to use Joints and muscles throughout their full range of motion. (Dynamic, static, Partner stretching. Daily stretching of all muscle groups is recommended.)
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Body composition
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The proportion of lean mass (muscle, bone, tissue, and organs) to fat in the body.
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Ways to measure body Composition.
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*Body mass index.
*Skin fold test. *Body fat percentage. *Hydrostatic weighing. |
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The F.I.T.T. Principle:
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Helps you make a fitness plan.
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F stands for_____
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Frequency, how often you should preform this this exercise each week.
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I stands for_____
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Intensity, how hard you should be working during this exercise.
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T stands for_____
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Typ, what kind of exercise you should be doing.
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T2 stands for____
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Time, how long (in minutes) you should be preforming this exercise.
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Cardio-respiratory F
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3-5 times a week.
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Cardio-respiratory I
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Within your Target Heart Rate Zone:60-85% of your max HR (max, 220-your age) For 15 yrs, 123-164.
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Target Heart Rate Zone for a 15 year old.
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123-164 beats per. minute.
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Cardio-respiratory T
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Arodic activities (body being able to supply oxygen in order to sustain lengthy preformance); Fast walking, jogging, swimming biking, ect...
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Cardio-respiratory T2
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Minimum of 20 minutes of being in your Target Heart Rate Zone.
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Muscular strength F
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3 times a week (For each muscle group)
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Muscular Endurance F
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3-4 times per week.
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Muscular Strength I
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A workout schedule that increases the amount of weight-(high weight, low reps) 3-10+ reps.
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Muscular Endurance I
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A workout schedule that increases the amount of weight (low weight, high reps), at or above 12reps.
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Muscular strength T
Muscular Endurance T |
Increasing the amount of time to allow for building strength.
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Muscular strength T2
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Lifting heavy weights, carrying heavy items, adding resistance to activities.
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Muscular Endurance T2
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Pilates, body-resistance, light weight activeties (pushups, situps, ect.)
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Flexibility F
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Every day.
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Flexibility I
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Stretch until you feel "a tug"- increasing your range of motion.
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Flexibility T
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At least 5minutes- increasing the amount of times to increase flexibility. Hold stretches for 30 seconds to improve flexibility.
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Flexibility T2
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Using all major body groups: static stretching, dynamic stretching, yoga.
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