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Terms in this set (55)
uses bouncing to the desired position to increase flexibility
involves holding a stretch for longs periods of time. This type of stretch should be done once your body is warmed up.
involves stretching and holding a position
involves holding a stretch for 15 seconds or more. With this type of stretching someone pushes or pulls a part of your body which you want stretched.
is the ability to move muscles and joints through a full range of motion
What primary joints in the body benefit from a greater range of motion, particularly when it comes to sports participation?
The ankle, hip, and shoulder joints aka ball-and-socket joints
The knee and elbow are
known as hinge joints
They allow only an opening
and closing of a joint.
Range of Motion
means the degree of movement you have
Benefits of Stretching
Improved Function / Improved Health
Flexibility helps reduce risk of injury.
Stretching short muscles helps improve posture and helps to prevent post exercise pain and soreness.
Good posture helps prevent or relieve back pain and helps to reduces fatigue and emotional tension .
(F) Frequency Stretch each muscle group daily or at least 3 times a week.
(I) Intensity You must stretch the muscle beyond its normal length.
(T) Time Hold each stretch for 10-30 seconds, rest for 10 seconds and repeat 3 to 4 times.
(T) Type Static Stretching for various muscles
are what attach bones to bones
is what surrounds and moves bones
attach muscle to bone
place in the body where bones come together
is when your muscles are stretched more than usual
proprioceptive neuromuscular facilitation is a method of stretching based on the principal that paired muscle groups(agonists and antagonists such as quardriceps and hamstrings) should be working together so the stretch reflex is lessened and flexibility is more easily improved.
is lower intensity exercise, performed for longer periods of time, with oxygen.
is high intensity exercise, performed for short periods of time.
hardening of the arteries
is the plaque build up around the arteries
Why Is Cardiovascular Fitness Important?
It will increase your energy level
It will help you feel and look good
Creates body fat loss
Helps with stress reduction
Can extend your lifespanForms more arteries in the heart
Clears fats from the bloodstream
Lowers chance of atherosclerosis
Strengthens the heart muscle
Decreases chance of heart disease or stroke
Improves self concept
What is the main cause of CV disease?
The main cause of CV disease is the build-up of plaque (fatty deposits) in the arteries.
Why is Strength Training Important?
1. Improves posture
2. Improves appearance/look slimmer
3. Reduces fatigue
4. Helps to avoid back pain
5. Prevents injury and soreness
6. Stronger heart
7. Improves flexibility
Improves muscle and bone strength
Increases metabolic rate - more calories burned
More energy and better health
is the body's ability to continuously provide oxygen to the muscle perform work over an extended period of time.
consists of your heart, blood, blood vessels,(veins, arteries, and capillaries).
include diseases that effect the heart(arteriosclerosis and atherosclerosis).
is a fatty substance found in meats, dairy products, and eggs. It can become dangerous and block your blood vessels--if your body does not effectively dispose of it. Too many deposits can cause a narrowing of the vessel wall which leads to higher blood pressure.
Low-Density Lipoprotein Cholesterol(LDL)
bad cholesterol, contributes to plaque build up in the blood vessels.
High-Density Lipoprotein Cholesterol(HDL)
good cholesterol, carries excess or harmful cholesterol out of the blood stream and into the liver for disposal
is designed to start blood flow(and thus oxygen delivery) to working muscles
is a period of time where you slow down and walk or perform slow static stretches
Heart rate or pulse
is the pressure of blood on the artery wall due to heartbeat. Can be taken at Carotid at neck or wrist.
is the force of blood against the artery walls
Diastolic blood pressure
is the pressure on the artery walls when the heart relaxes
Systolic blood pressure
is the pressure on the artery walls when the heart contracts
Resting Heart Rate
number of time heart beats per minute while resting, will improve with exercise
Recovery Heart rate
heart rate after an exercise, should be below 100 after 10 min
includes lungs and air passages.
drugs that mimic the natural occurring or the make hormone, testosterone.
Fast twitch (white muscle fibers)
contract quickly allowing for explosive muscular contractions (anaerobic activities such as sprinting, jumping, etc.) These fibers fatigue easily.
Slow twitch(red muscle fibers)
are rich with blood supply. The are slow to contract, but have the ability to continue contracting for long periods of time. They handle (cardiovascular or aerobic activities like running, swimming, cycling, etc.)
refers to muscle cells growing larger as a result of strength training.
refers to training when muscles do not move through the full range of motion. Individuals hold a muscle tense at a specific angle of contraction for an extended period of time.
is a muscle contraction that occurs when muscles and joints move through a full range of motion.
refers to training that involves the use of specialized equipment that increases the force against a muscle as force is applied to the machine.
is the amount of weight that you can lift repeatedly over time.
is the maximum amount of weight you can lift one time.
number of times you lift something.
groups of repetitions.
requires that you warm-up with a set using light weight and high repetitions and then start the workout with a set using light weight and high repetitions.
As the workout progresses through 3 to 5 sets, more weight is added and the number
of repetitions completed is lessened.
strength training program that works on muscular strength and cardiovascular fitness with a single exercise bout.
program that uses stability balls, medicine balls, and wobble boards to develop the body's core muscles (e.g., those of the torso that stabilize the spine).
is lifting all upper body one day, and all lower body the next day allowing you to lift more often.
Sport specific training
program designed so that the exercises you perform are similar to the movements required in your sport.
type of training whereby the exerciser takes 10 seconds to lift the weight and 4 seconds to lower the weight.
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