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P.E - 3&4: FITNESS ACTIVITIES ( STRENGTH TRAINING )
Terms in this set (13)
increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training include using free weights, weight machines, resistance bands, and your body weight.
means movement of the body that uses energy.
a type pf physical exercise specializing in the use of resistance to induce muscular contraction with builds the strength, anaerobic endurance, and size of skeletal muscles.
is a necessity maintaining physical fitness.
reduces levels of cortisol, which causes lots of health problems, both physical and mental.
17% OF HEART DISEASE AND DIABETES," 12% OF FALLS IN THE ELDERLY, AND 10% OF BEATS CANCER AND COLON CANCER.
lack of physical activity contributes to approximately
AEROBIC AND ANAEROBIC
exercises work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training).
the thickening of the ventricular walls, is generally beneficial and healthy if it occurs in response to exercise.
CORE MUSCLES EXERCISE
physical exercises are generally grouped into three types, depending on the overall effect on the human body.
> any physical activity that uses a large muscles group and causes your body to use more oxygen than it would while resting.
> also called strength or resistance training. it can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. "Examples of strength moves" are Push-ups, lunges, and beep curls using dumbells.
exercise also includes weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training increases short-term muscles strength.
stretches and lengthens your muscles.
CHOSING YOUR SETS, REPS, AND WEIGHT
1. To lose body fat and build muscles, you should use enough weight that you can only complete in 10-12 repetitions 1-2 sets
2. To gain muscles, use enough weight that you can only complete 4-8 repetitions of 3- or more sets, resting for 1-2 minutes between sets, and 2-3 days between sessions. As a beginner, give yourself several weeks of conditioning before tackling weight training.
3. For your health and muscular endurance, use enough weight that you can only complete 12-16 repetitions, 1-3 sets, resting 20-30 seconds between sets.
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