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Personal Fitness Unit 3
Terms in this set (44)
The ability to move body joints through a full range of motion.
knee: back and forth motion
Ball and socket Joint
hip and shoulder: allow movement in different directions
strong fibrous tissue that attaches one bone to another bone
connective tissue that connects muscle to bone
the point at which two bones come together
the more acceptable method of increasing flexibility. The process involves slowly moving the muscle to its stretching point and holding this position for 15-30 seconds.
involves a similar position but is done in a continuous, slow and controlled manner.
(prioceptive neuromuscular facilitation)- method based on a contract and relax technique and requires the help of another person.
usually involves bobbing or bouncing movements that use the body's momentum.
min 3 days, can work on up to 7 days/week
The muscle is stretched beyond its normal length to reach what is called the stretching point (hold stretch longer; stretch further)
static stretches 10-30 seconds; dynamic can be timed or determined by repetitions.
2 benefits of flexibility
Prevents Post Exercise Pain
The body's ability to provide oxygen continuously to muscles as work is performed over an extended period of time.
forces blood containing oxygen throughout the body through elastic blood vessels called arteries
pumps the returning blood to the lungs where wastes are exchanged for more oxygen.
Caused by pressure of the blood on the artery wall and it corresponds to your heartbeat
resting heart rate
Should be taken in the morning right after waking up, before getting out of bed. Normal Range 50-100
Target heart rate
the percentage range of your heart rate while exercising
recovery heart rate
Heart Rate that is taken after one exercises. Used to determine when it is safe to progress your training program, you should check your pulse after the exercise session to determine your Recovery HR.
The measure of blood force against the walls of the arteries
carries blood to the heart
carries blood away from the heart
where food and oxygen are delivered and where wastes are picked up
max heart rate formula
220 - your age
target heart rate formula
(220-age) x 60-90%
(220-age) x 30-50%
minimum amount of days: 3 times
60-90%of max HR
minimum amount of time: 20 minutes
what recovery heart rate should be
120 BPM after 5 minutes; 100 BPM after 10 minutes.
Why would someone take their pulse after exercising?
To measure whether or not their workout was intense enough based on their heart rate.
3 benefits of cardiovascular fitness.
-Said to be the most important of all physical components.
-No matter how strong you look, if your circulatory and respiratory systems cannot meet your muscles' demand for oxygen, you cannot continue activity for a long period of time.
-Heart, lungs, muscles become stronger and more efficient in utilizing oxygen the more they are used.
Explain what recover HR is and when/why is used.
Recovery Heart Rate is your heart rate after you workout, used to determine if your workout program is too intense
ability of a muscular group to apply a maximal force against a resistance at one time.
ability to repeat muscle movement over a period of time.
slow twitch muscle fibers
-Slow to contract, but can continue to contract for long periods of time.
-Best for aerobic or muscular endurance activities.
-Do not tire easily
fast twitch muscle fibers
-Contract quickly, allowing more explosive muscular contractions.
-Better for strength-related or anaerobic type activities.
(positive resistance) when the muscle contracts and becomes shorter.
(negative resistance) when the muscle lengthens
refers to a muscle that is contracting against a stationary object, such as a wall with no movement.
the completion of a single, full-range of motion movement of the body part exercised.
a group of repetitions performed one after the other.
Common myths associated with weight training
muscle turns into fat & vice versa; females will get big and bulky.
List 3 weight training considerations/safety precautions
-Warm Up properly
-Concentrate on endurance when beginning a weight training program
-Make sure weights are always secured properly.
know an upper body and lower body exercise.
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