Flashcards in Exercise Physology & Fitness Deck (22):
4 factors that determine fitness:
1. Body composition
2. Muscular strength
3. Aerobic Endurance
4. Muscle Flexibility
2 factors that contribute to Body Composition:
1. Lean body mass
2. Body Fat
Lean body mass consists of:
- NOT fat
What are the 2 Type of fat?
1. Storage fat
2. Essential fat
Name 4 functions of Essential Fat:
4. Source of energy
Fat cells are called? SPELL IT!
Adipocytes increase and decrease in size with _____________.
Weight loss and weight gain.
Cell number is constant but volume can change. What kind of cells does this describe?
What are 3 methods used to determine % body fat composition:
1. Body measurements
2. Skinfold measurement
3. Electrical Impedance
BMI stands for what? List the 2 measurements that it DOES take into account:
Body Mass Index
What type of fat does skinfold measurement measure?
What are the 3 skin fold measurements for men:
What are the 3 skinfold measurements locations for women:
What is the measurement tool used in skinfold measurements?
Explain in one sentence how "electrical impedance" measures body fat:
Mild electric current is passes through the body, because most body tissue is mostly water it is a good conductor, fat is a bad conductor. Therefore it impedes flow of the current and the amount of imprudence is measures to determine % body fat.
How do you increase muscle strength?
- resistance training
- high intensity / short duration
How do you increase aerobic endurance?
- aerobic exercise
- less intense / longer duration
What is characterized as aerobic activity?
Aerobic activity 20-30min 2-5 days / week
What is the calculation for target heart rate?
(220 - age) x .65 = threshold HR
(220 - age) x .85 = max aerobic HR
What is the test for muscle flexibility?
Sit & reach
List the 4 benefits of cardo-respiratory training:
1. Slower HR due to Inc. stroke volume
2. Reduced BP (heart efficiency is inc. and vascularity is inc.)
3. Increased respiratory volumes
4. VO2 max is Inc. (cells develop inc ability to utilize available O2 in the blood)