Chapter 8 Flashcards
(35 cards)
List and define the 5 health related fitness components?
The 5 health components are:
Cardiorespiratory Fitness – ability of the heart to pump blood through the body efficiently
Muscular Strength – maximum amount that one can lift
Muscular Endurance – ability of the muscles to contract repeatedly
Flexibility – range of motion around a joint
Body Composition – relative amount of fat and lean tissue within the body
List and define the 6 athletic related fitness components?
The 6 fitness components are:
Agility – ability to change direction rapidly
Balance – ability to maintain a certain body position
Coordination – ability to integrate the movement of body parts to produce smooth fluid movements
Power – product of force and speed
Reaction Time – time required to respond to a stimulus
Speed – ability to move rapidly
What is physical fitness?
the ability to respond to any physical demands, with enough reserve energy to cope with a sudden challenge
Other than smoking, what is the greatest threat to your well-being?
Smoking is the greatest threat to our well-being; however, doing nothing (being physically inactive) is a close second.
Define physical activity. Define exercise.
Physical Activity – any movement produced by the muscles that results in an expenditure of energy
Exercise - type of physical activity that requires planned, structured, and repetitive movement
What are the benefits of exercise?
- Improves mood
- Reduces risk of heart disease
- Strengthens bones
- Increases muscle strength
- Lowers body fat
- Increases respiratory capacity
What is osteoporosis?
Condition is which the bones lose their mineral density and becomes susceptible to injury.
In order to reduce the risk of osteoporosis, what exercises should one do?
In order to strengthen bones, one needs to do weight bearing activities.
What are the exercise guidelines for staying healthy?
Moderate intense cardio for 30 minutes, 5 times a week
OR
Vigorous intense cardio for 20 minutes, 3 times a week
AND
Weight training (resistance training) 2 times a week
- How long should one exercise in order to keep weight off?
60 -90 minutes of moderate intense cardio, 5 times a week
- Define the overload principle.
- What is progressive overloading?
- What is the principle of reversibility?
- What is the principle of specificity?
Overload Principle – doing more than normal
Progressive Overloading Principle – gradually increasing the physical challenges
Principle of Reversibility – use it or lose it
Principle of Specificity – training specifically for the benefits that you want to achieve
What does the FITT formula stand for?
F – Frequency (how often)
I – Intensity (how hard)
T – Time (how long)
T – Type (specific activity)
What components are in a warm-up? In a cool-down?
Warm-up:
Light cardio activity (2-5 minutes)
Stretching
Cool-down:
Light cardio activity (2-5 minutes)
Stretching
Define aerobic. Define anaerobic.
Aerobic: With oxygen and any activity that is continuous and uses major muscles of the body
Anaerobic: Without oxygen and any activity that is high in intensity but short in duration
How long does an anaerobic exercise last?
Between 10 seconds and 2 minutes
What is target heart rate?
Target heart rate is 50 to 85 percent of your maximal heart rate
What is RPE?
RPE is a self-assessment scale that rates how hard you are working out
What components make up muscular fitness?
Comprised of muscular strength and muscular endurance.
Define isometric contraction.
Tension in the muscle but no movement of the muscle
Define isotonic contraction.
Movement while the tension remains the same
List and define the contractions that are involved in an isotonic exercise.
Concentric Contraction – shortening of the muscle
Eccentric Contraction – lengthening of the muscle
How long should you rest between training sessions for the same body part?
Need to rest 48 hours between training sessions of the same muscle group
Define hypertrophy. Define atrophy. Define reps. Define sets.
Repetitions (reps) – multiple performances of a movement or exercise
Sets – number of repetitions of the same movement or exercise
Hypertrophy - muscle growth
Atrophy – muscle shrinkage
What are steroids?
Synthetic derivatives of the male hormone testosterone
