Chapter 2- Physical Fitness Flashcards
Name and describe the 5 health related components
Cardiovascular fitness (endurance): your heart and lungs ability to work together to provide oxygen
Flexibility: the range of movement the body’s joints and muscles can perform
Muscle endurance: the ability to perform activities over and over
Muscle strength: the ability to apply force or move weight
Body composition: the ratio of muscle to fat in your body
Max heart rate
220-your age
Target heart rate
50-85% of Max heart rate
How does knowing about your heart rate and using the information help guide your work out?
Helps to know how intense of a workout you should do and when you should slow down or increase the intensity
Define F.I.T.T.
F. Frequency- how OFTEN you do something
I. Intensity- how HARD you do something
T. Time- how LONG you exercise
T. Type- what KIND of exercise
Define SMART
S. Specific- who, what, when, where, why?
M. Measurable- how will progress be measured?
A. Achievable- what steps are involved? How can this happen?
R. Realistic- what knowledge, skills, and abilities are necessary to reach this goal?
T. Timely- what are the fixed deadlines?
Short term goals
- require a short period of time to be accomplished, days/weeks
- can be a support or enhancement in accomplishing a long term goal
- takes fewer resources
Long term goals
- require a long period of time to be accomplished, months/years
- often takes several short term goals to be achieved
- requires more resources
R.I.C.E. acronym
Rest
Ice
Compression- pressure
Elevation- raise it