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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
-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

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