pe last test Flashcards
What is FITT:
frequency, intensity, time, and type
what is frequency in fitt
how often
what is intensity in fitt
how hard
what is time in fitt
how long
what is type in fitt
the specific kind of exercise
How frequently should you engage in exercises that improve cardiovascular endurance each week?
3-5 times per week
How frequently should you engage in exercises that improve your muscular strength/endurance (resistance training)?
Alternate days – at least 3 times per week
What do you use to measure the intensity of a cardiovascular workout?
Target heart rate (60-80% of your Max HR)
How you can you measure the intensity of a resistance training workout? Is there a difference when you train for strength goals vs. endurance goals? Explain.
o The resistance is the amount of weight you choose to use.
o Strength goals = Heavier weights with less reps
o Endurance goals = Lower weights with more reps
Name two (2) types of exercise that work on cardiovascular endurance.
o Running, cycling, XC skiing, etc.
Name two (2) types of exercise that work muscular strength/endurance.
o Free weights, sit-ups, push-ups, etc.
For how long should individuals with lower fitness levels aim to maintain each cardiovascular workout session?
o Minimum of 20 minutes
what is overload as it relates to the fitt principle
Overload – refers to increasing the amount of resistance, stress, or load than the body has become used to in order to increase an individual’s fitness level. If a person keeps doing the same thing or it feels “easy,” then it is time to challenge the body in order to see a change in strength or endurance.
what is progression as it relates to the fitt principle
Progression – refers to the timeline in which an individual applies OVERLOAD. The increase should be gradual –whether he/she is increasing frequency, intensity, time, or a combination of all three components
define (health-related fitness components) Cardiorespiratory endurance/cardiovascular endurance
the ability of the heart, blood vessels, and respiratory system (lungs) to deliver oxygen to working muscles for an extended period of time.
define (health-related fitness component) muscular strength
the ability of muscles to exert max force ONE time or for short intervals
define (health-related fitness component) muscular endurance
the ability of a muscle or group of muscles to exert force over an extended period of time or for multiple reps
define (health-related fitness component) Flexibility
the ability of a joint to move through its full range of motion
define (health-related fitness component) body composition
the percentage of fat, bone, water, muscles, and other tissues in the human body
How do the health-related fitness components affect a person’s levels of health and skill?
To answer this question, I thought about the benefits that an individual would gain from each fitness component.
Benefits of Cardiorespiratory Endurance
- The longer you are able to exercise = the more calories you can burn. This helps to maintain a healthy weight
- Reduce the risk of coronary heart disease, type 2 diabetes, and even some cancers (colon, breast, and lung to name a few). In addition, you can decrease blood pressure, cholesterol levels, the risk of a stroke, etc.
- Helps combat anxiety, stress, and depression. Exercise triggers endorphins, which can quickly elevate your mood. Exercise will make you stronger, which will also make you feel better/confident, which will ultimately increase your self-esteem.
Benefits of Muscular Strength/Muscular Endurance
- ME exercises can help you maintain a healthy weight or lose weight. They can also help a person gain muscle mass if the person is looking to gain “healthy weight.”
- Endurance exercises gives you more energy to function better during everyday activities – daily tasks such as walking upstairs or lifting objects get easier with regular exercise.
- Increase strength and tone which can help lead to less injuries and better posture.
Benefits of Flexibility
- Less back pain – when the hamstrings are tight, they pull the pelvis down and create more pressure for the lower back. There will be less stress on the spine when the hip flexors and pelvic muscles are flexible.
- Improved range of motion throughout the body will help it move more easily – making everyday activities easier.
- Having tight/less flexible muscles/tendons makes a person more prone to injury
- When muscles are more flexible, they relax and create improved circulation
- Less tension in your muscles will make you feel less stressed
Benefits of Body Composition
- A person with more muscle will have a higher metabolism than someone of the same weight, height, gender, and age who has a higher body fat percentage.
- High body fat increases your risk for hypertension (high blood pressure). Over time this strains your heart and puts extra pressure on your arteries which can cause heart failure.
- Harmful belly fat increases chronic inflammation, which can lead to inflammation-related disease like asthma.
