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50 Cards in this Set
- Front
- Back
what is hypathermia?
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the reduction of body fluids and an increase in body temperature
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what is hypothermia?
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decline of body temperature and metabolism
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what are the 2 steps of warming up?
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large muscle activity (running in place) and static stretching
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what is a cool down?
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10-15 period of mild exercise, allows your heart rate to return to normal
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what is FIT?
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frequency(how often), intensity(how hard) and time(how long)
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what is the principle of overlaod?
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the systems of the body will become stronger and function better in increased demands are placed upon them
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how frequent should an exercise be preformed?
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3 days a week
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what should be the heart rate during exercise?
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60-90%
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how long should an exercise be preformed?
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20-60 min
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what is the principle of progression?
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move from aerobic to strenght building exercises
slowly and progressivly apply stress to the body when needed |
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what is the principle of specificity?
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specific exercises the improve specific components of physical fitness
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how many of the nine health risk factors can be controlled?
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6
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what is muscular strength?
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the ability of a muscle group to apply a maximal force against a resistance one tiem
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what is muscular endurance?
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the ability to use muscles for a ong period of time
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what is power?
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the ability to do strength performances at a rapid pace
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what is a joint?
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the point at which two bones come together
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what is a ligament?
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attach bones to bones
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what is a muscle tendon?
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connects bone to muscle
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what is static stretching?
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slowly moving the muscle to its stretching point and holding it for 15-30 seconds
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what is ballistic stretching?
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jerky movements, harmful
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what is isostatic stretching?
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not recommended, static stretching with help
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exercises should be done for how long?
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at least 15 min
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where do the arteries carry blood?
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towards the heart
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where dose the exchange of food for waste take place?
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the capillaries
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check your recovery heart rate when?
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5 and 10 min
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what is the leading cause of death in the US?
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heart problems
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what are slow twitch fibers?
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slow to contract aerobic or muscular endurance activities
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what is an isometric exercise?
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isometric exercises are against a stationary object
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what is an isotonic exercise?
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weight is moved through a range of motion
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what are isokinetic exercises?
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resistance is adjusted to force (macines)
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when pushing against resistance what do you do?
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exhale, count of 2
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when lowering the weight what do you do?
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inhale, count of 4
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what are the 5 types of joints?
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pivot, gliding, hinge, ball and socket, and pivot
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what is somatotype?
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body type
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what is an endomorph?
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large, soft, bulging, body and perar shped appearance
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what is a mesomorph?
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solid, musclar, and large boned
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what is an ectomorph?
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slender body and slight build, have trouble gaining weight
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muscle and other nonfat tissues are defined as?
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lean body mass
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what works the Quads?
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lunges, squats, wall sits, leg extensions, leg press
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what works the hams?
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prone leg curl
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what works the latissmus dorsi (upper back)?
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pull-up's, bent over barbell row, row/rear delt, pulling, dumbbell row, pullover
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what works the lower back?
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back extensions, superman, superman plank twists
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what works the pectoralis(chest)?
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bench press, fly, incline bench press, bar dip, pushups, pushing
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what works the triceps?
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french press, push-ups, pushing, close grip bench press, kickbacks, overhead dumbbell extensions, parallel bar dip, arm extensions
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what works the biceps?
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bicep curl, arm curl, hammer curl, preacher curl, chin-ups, pulling
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what works the deltoids?
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overhead press, arnold press, lateral raise, front raise, upright row, shrugs
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what works the lower abs?
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seated leg raise, hip raise, reverse crunch, hanging leg raise
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what works the upper abs?
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cruches, reaches, leg up reach of sky
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what works the obliques?
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side crunch, bicycles, alternating crunches
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what works the calf's?
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calf raises, rotary calf
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