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Personal Fitness Study Guide
Terms in this set (72)
What are the 5 components of Health-Related Fitness?
Body Composition, Cardiovascular Fitness, Muscular Endurance, Muscle Strength, and Flexibility
What is body composition?
The ratio of body fat to lean body mass (including water, bone, muscle, and connective tissue)
What is cardiovascular fitness?
The ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time. Cardiovascular is also called cardiorespiratory (lungs) fitness.
What is muscular endurance?
The ability of the muscle to work over an extended period of time without fatigue.
What is muscle strength?
The maximum amount of force a muscle can exert against an opposing force.
What is flexibility?
The ability to move a body part though a full range of motion at a joint.
What are the 6 components of Skill-Related Fitness?
Agility, balance, coordination, power, reaction time, and speed.
What is agility?
The ability to change and control the direction and position of the body while maintaining a constant, rapid motion.
What is balance?
The ability to control or stabilize the body when a person is standing still or moving.
What is coordination?
The ability to use the senses together with body parts during movement.
What is power?
The ability to move the body parts swiftly while applying the maximum force of the muscles. Power is a combination of both speed and muscular strength.
What is reaction time?
The ability to reach or respond quickly to what you hear, see, or feel.
What is speed?
The ability to move your body or parts of your body swiftly.
What are the four parts of the F.I.T.T. Principle?
Frequency, Intensity, Time and Type.
What is frequency?
Frequency is how often you do the activity. The number of days per week that you participate in the activity.
What is intensity?
Intensity is how hard you perform the activity.
What is time?
Tim is how long you do the activity. The activity must be done for an effective amount of time for benefits to result.
What is type?
Type is what kind of activity you are performing
What is the FITT Principle for Body Composition?
Frequency: 5-7 times per week
Intensity: combination of intensities
Time: dependent on intensities
Type: aerobic, anaerobic, resistance
What is the FITT Principle for Muscle Strength?
Frequency: 2-3 day per week
Intensity: high resistance, low repetition (60-75% of your 1 RM)
Time: 1-3 sets, 6-8 repetitions, 30 seconds-1 min rest in between sets
Type: weight machines, free weights, resistance tubing, medicine ball, and own body weight
What is the FITT Principle for Muscle Endurance?
Frequency: 2-3 days per week
Intensity: low-moderate resistance, high repetition (20-55% of your 1 RM)
Time: 1- 3 sets; 12-20 repetitions, 30 seconds to 1 minute rest in between sets
Type: Weight machines, free weights, resistance tubing, medicine ball, and own body weight
What is the FITT Principle for Felxibilty?
Frequency: Minimum of 2-3 times per week
Intensity: Stretch to the point where you feel tension, not pain
Time: 15-30 minutes total, static stretches of warm muscles, 20-60 seconds; three sets
Type: Type- Dynamic (warm- up) prepares body for exercise, Static (cool down)
What is the FITT Principle for Cardiovascular Endurance?
Frequency: 3-5 times a week
Intensity: Work in the Target Heart Rate(THR) Zone(65-85% of THR)
Time: 20-60 minutes
Type: Any continuous activity that is aerobic, requires oxygen (walking, running, swimming, biking, basketball, etc.
How many minutes should you be physically active each day?
How many days per week should you perform vigorous-intensity aerobic activities?
How many days per week should you perform bone strengthening activities?
How many days per week should you perform muscle strengthening activities?
What are the 6 dietary guidelines?
- Make half your plate fruits and veggies
- Make at least half your grains whole grains
- Eat less fat
- Eat less added sugar
- Eat less salt
- Balance calories to stay at a healthy weight
What is the best time to check your resting heart rate?
in the morning after a good night's sleep and before you get out of bed
What are the 2 locations on your body where you can check your pulse?
- Carotid Atrery (Neck)
- Radial Artery (Wrist)
What is the importance of having a low resting heart rate?
- A low resting heart rate means that your heart is efficient at transporting oxygenated blood
throughout your body with each pump
- The more efficient your heart is, the lower your heart rate.
- A growing body of evidence provides a strong link between an elevated resting heart rate and cardiovascular risk
What is the normal resting heart rate range for teenagers?
50-90 (BPM)beats per minute
How to calculate your maximum hearth rate
How to calculate one's target heart rate zone
Maximun Heart Rate(220-age)- Resting Heart Rate x 65% or 85% + Resting Heart Rate
Why is it important to know your target heart rate range?
- To receive maximum benefits when performing cardiovascular fitness exercises, not getting enough exercise
- To maintain a safe range for your heart rate, not over-exercising
3 uncontrollable factors that increase your risk for a heart attack or heart disease
3 controllable factors that increase your risk for a heart attack or heart disease
amount of calories in 1 pound of fat
healthy number of pounds to lose in 1 week
1-2 pounds per week
What is a Dynamic Stretching and what does it do?
- Flexibility routine to prepare the body for movement
- Reduces chance of injury
When is dynamic stretching done?
Before a workout
When is Static Stretching and what does it do?
- Flexibility routine to relax muscles
-avoids sorness, stifness, and chance for injury
When is static stretching done
After a workout
benefits of stretching out properly BEFORE a workout
- an increase in flexibility and joint range of motion(ROM)
- correct exercise posture
- relaxed muscles
- better sports coordination
benefits of stretching out properly AFTER a workout
- slow your heart rate to a normal speed
- return your breathing to its regular pace
- avoid stiffness and soreness of the muscles
- reduce any risk of dizziness and lightheadedness
- relax the muscles
Top safety considerations for the weight room
- Wear appropriate workout clothing
- Make sure there's always someone nearby to supervise and/or spot you.
- Use proper technique and perform each exercise through a full range of motion (ROM).
- Breathe properly when lifting and/or exercising (inhale and exhale).
- Before you execute a lift, ensure all of the weight plates are secured.
- Keep the weight room clean and re-rack the weights when you are finished lifting them
Benefits of Exercising
-Benefits every part of the body, including the mind
- Helps you look better
- Helps people loose weight and lower the risk of some disease
- Helps a person age well
How does exercising benefit every part of the body, including the mind?
- Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy.
- It can also help some people who have mild depression and low self-esteem.
- I can give people a real sense of accomplishment and pride at having achieved a certain goal
How does exercising help you look better?
Exercise is one of the most important parts of keeping your body at a healthy weight
How does exercising help you lose weight and lower the risk of disease?
Decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens
How does exercising help you age well?
- This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older.
- Studies have found that weight-bearing exercises like jumping, running, or brisk walking can help individuals keep their bones strong.
Components to a well-balanced exercise routine
- Aerobic or Cardiovascular Endurance exercise
- Strength training
- Flexibility training
Circuit Training and benefits
- Consists of 5-10 high-intensity aerobic exercises with little rest in between
- It targets strength building, muscular endurance, and cardiovascular fitness
Trapezius (Prime Mover) and ____________
Deltoids (Prime Mover) and ____________
Biceps (Prime Mover) and ____________
Pectorals (Prime Mover) and ____________
Rectus Abdominus (Prime Mover) and ____________
Iliopsoas (Prime Mover) and ____________
Quadriceps (Prime Mover) and ____________
Tibialis Anterior (Prime Mover) and ____________
Essentials for following a weight training program
- Perform warm-up and cool-down
- Select 1 exercise (6 total) for each large muscle group (quads, hamstrings, glutes, push, pull, and core).
- Variation-Select different exercises; increase weight/reps/sets; equipment;
- Determine sets and reps based on your goal.
- Rest between sets. 1-5 minutes depending on weight and reps.
- Rest between workouts. Give your muscles 48-72 hours to recover between workouts
How are sets used in fitness training
- Several repetitions done at one time
- 1-3 sets for building both strength and endurance
How are reps used in fitness training
- Repeating an exercise several times
- 6-8 repetitions to build strength; 12-20 repetitions to build endurance
Know what we used in class to measure body composition
Fat Analyzer Machine
Know the healthy body fat % range for both men and women
- Men-10- 25%
- Women-15- 30%
Test used to assess muscle strength:
1 RM(repetition maximum)
Exercise(s) performed in class to assess muscle endurance
- Curl Ups
- Isometric Exercise Plank
Exercise(s) performed in class to assess flexibility
- Sit and Reach
Tests used to assess cardiovascular fitness
- Mile Run
tips for maintaining a healthy body fat level
- Be physically active
- Eat less sugar, unhealthy fat, and salt; Make half your plate fruits and vegetables; Make at least half your grains whole grains; Balance calories
- Find a time, place, and type of activity that allows you to work out regularly
- Don't wait for a big meal; Eat a "hearty" breakfast
Test used to assess muscle strength:
1 RM(repetition maximum)
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