Final Exam Flashcards
(30 cards)
Cardiorespiratory Endurance
is the ability of the heart, lungs and vascular system to deliver
oxygen-rich blood to working muscles during sustained physical activity.
How many minutes of activity to develop cardiorespiratory endurance?
20-60 minutes
What are some benefits of cardiorespiratory endurance?
heart become bigger and stronger, heart’s stroke volume, lungs are able to pull more oxygen, increase the amount of stored energy it holds in the muscles and liver, stronger immune system
Examples of cardiorespiratory endurance
Swimming, biking, running, soccer, dancing
What fitness test is cardiorespiratory endurance?
Pacer
F.I.T.T
Frequency - how often you exercise
Intensity - how hard you work during exercise
Time - how long you exercise
Type - the type of activity you are doing
Muscular strength
is the amount of force a muscle or muscle group can exert against a heavy resistance
Muscular Endurance
is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular
position for an extended period of time
Examples of Muscular strength
weight lifting, football, hitting a baseball
How is muscular endurance measured?
How many times you can repeat an exercise in a specified time & how long you can maintain a certain position over a period of time
Examples of Muscular endurance
Tennis - repeatedly swing a racquet
Lifting a dumbbell many times in a row
What fitness tests is muscular endurance?
Sit ups and Push ups
Flexibility
is the ability of a joint (where two bones come together) to move through its full range of motion, from a flexed to an
extended position
Tight muscle
shorter range of motion.
What are some benefits for flexibility?
Reduces muscle soreness after a physical activity, Relieve tense muscles from sitting for long periods of time or overworked muscles, Allows you to throw, kick, and run easier because joints are more flexible
What is the fitnessgram test for flexibility?
One leg sit and reach
Body composition
is the amount of fat in the body compared to the amount of lean mass (muscle, bones, and organs)
Almost all physical activities require a healthy body composition for participation
Usually less than 25% body fat
According to the National Institute of Health the following are considered to be benefits of a Healthy Body
Composition:
Increase energy and endurance, promote healthy blood pressure, improve quality of sleep, relieve some strain, improve mood or self confidence, reduce pregnancy complications, improve blood circulation, reduce respiratory infections, improve insulin sensitivity
Which muscle makes up most of your heart?
cardiac
How many muscles to make a smile?
17 muscles
How many muscles to make a frown?
43 muscles
The combine weight of all the muscles in your body is about how many times the weight of your bones?
three
What muscles have the largest mass?
gluteal (buttocks muscles)
