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27 terms

health muscles test

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6 major muscle groups
chest, back, abs, upper leg, lower leg, arms
Function of chest
pushing motion
Function of back
pulling motion
Function of Abs
support good posture, balance movement of back motions
Function of Upper Leg
Hamstrings pull up lower leg/ strong quads take strain off knee and minimize knee pain
Function of Lower Leg
used when we stand/ push-off motion
Function of Arms
Shoulders move upper arms, pull up/ push up
Major Muscles
neck, chest, shoulders, biceps, forearms, abs, thighs, calves, back, triceps, glutes(butt), hamstrings
how many muscles in the human body?
approx. 639
What are the 6 common mistakes when creating an excercise program
-isolated excersizes (dont stimulate enough to build muscle
-using machines that alter natural body movement hinders range of motion
-lots of cardio the wrong way--> sore joints no results
- sit ups and crunches--> no 6 pack and little fat burning
repeating the same workout-> stop getting results
-long workouts-> "quality rather than quantity
health effects of physical exercise
-maintain fitness
-strengthens muscles+ cardiovascular system
-hones athletic skills
-aids weightloss
-boosts immune system
-prevents heart disease, cardio disease, type 2 diabetes, obesity
-improves mental health, prevents depression, + good self esteem
Cardiovascular effects
inactivity aids development of coronary artery disease
-reduced rate if active (40-60% MHR)
Brain Function
-exercise increases blood and oxygen flow to brain
-+ growth, and new nerv cells
-increase of chemicals to the brain that help cognition-> dopamine, glutamate, noreponephrine, and serotinin
depression effects
endorphins from exerciseact like natural pain reliever and antidepressant in the body
-seratonin and endorphins are increased
sleep effects
-exercise improves sleep and stops insomnia
-exercise 4-8 hrs before bedtime
-extreme or hard exercise b4 sleep may disturb
health effects part II
exercise reduces levels of cortisol which causes pain and health problems
-vigorous excersizr is more beneficial than moderate
Metabolic Equivalent of Task
MET= ratio of work metabolic rate to the restinf metabolic rate(ikcal/kg/min; 1 MET= sitting quietly)
Types of exercise
Flexibility, aerobic, anaerobic
Flexibility exercise
improve range of motion of muscles and joints such as stretching
Aerobic Exercise
increase cardiovascular endurance--> cycling, swimming, walking, skipping rope, Zumba!,
Anaerobic exercise
increases short term muscle strength from i.e. wieght training or sprinting
Exercise zones
-moderate exercise--warm-up
-weight control--fat burn
-aerobic--endurance
-anaerobic--hardcore
-VO2 Max--maximum effort
types of training
threshold, lactate threshold, VO2 Max
Benefits of aerobic exercise
-strengthens muscles -increase air flow
-enlarges heart muscles+ other muscles
-reduces blood pressure, increase of red blood cells
-improved mental health, burns body fat leaner muscles
-enhance of muscle recoery
VO2 Max
Maximum oxygen consumption,peak o2 uptake
-max capacity of individuals transport and use oxygen during intense excercise
-V--volume per time O2--oxygen max
-measured in 15(MHR/RHR)
Threshold Training
The minimum amount of physical activity that will produce health and fitness benefits. (endurance) axiom= runnin "comfortably hard
Lactate Threshold Training
point during all out exercise which lactate builds up in the blood stream faster than the body can remove it