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44 Cards in this Set
- Front
- Back
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Muscular Strength |
the amount of force a muscle can produce with a single maximum effort |
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Muscular Endurance |
The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time |
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Power |
the ability to produce high levels of muscular force in a short time. |
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Muscular Flexibility |
the range of motion in a joint or group of joints, related to muscle length |
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Isotonic |
when the muscle changes length either shortening or lengthening |
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Concentric |
Shortening of the muscle |
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Eccentric |
lengthening of the muscle |
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Isometric |
exercise in which the muscle remains the same length |
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Isokinetic |
exercise is one in which the movement velocity is kept constant |
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Hypertrophy |
an increase in muscular size due to training |
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Atrophy |
a decrease in muscle size |
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55 to 60 percent |
Percentage of Carbohydrates in diet |
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4 |
One gram of Carbs = ____ calories |
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40%
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Percentage of Fat in diet |
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9
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One gram of fat = _____ calories |
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10 to 15%
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Percentage of Protein in diet |
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4
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One gram of Protein = ____ Calories |
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36 grams, 54 grams
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100 lb person needs ____ grams of protein 150 lb person needs ____ grams of protein |
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metabolism, growth and development
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Vitamins are essential for ______. |
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A, D, E, K
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Fat soluble vitamins are _________ |
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C and B-complex
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Water soluble vitamins are _______ |
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iron
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Women tend to be deficient in ________. |
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60 to 70%
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Body is ______ percent water |
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8 to 10 eight ounce glasses.
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How many glasses of water should you have a day? |
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95% and 50%
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____ of Americans eat fast food a few times a year. ____ eat out at least once a weak. |
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Interval training |
training which alternates intense exercise intervals with rest or low-intensity intervals |
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Example of interval training |
Tabata workouts |
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Circuit Training |
training that incorporates the use of stations, can be combinations of muscular fitness and aerobic activities |
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Aerobic |
physical activity that requires the heart and lungs to work harder to meet the body's increase oxygen demand |
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Overload Progression |
doing more than you are used to doing but doing it gradually |
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Max Heart Rate |
fastest rate at which your heart will beat in one minute |
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Anaerobic |
short-term exercise lasting usually less than one minute |
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Fat Water Vitamin Protein Carbs Minerals |
6 essential Nutrients |
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Coordination Agility Reaction Time Balance Speed Power |
6 Skilled-Related Components of Fitness |
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Resting Heart Rate |
the number of times your heart beats per minute at a resting rate |
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Frequency Intensity Time Type |
What does F.I.T.T stand for? |
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Heart Rate Talk test Rating of Perceived Exertion Scale |
3 Ways to measure exercise intensity
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Cardiorespiratory |
ability of the body to perform prolonged aerobic exercise at moderate to high levels of intensity |
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Precontemplation contemplation preparation action maintenance |
5 stages of Change |
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Specificity |
exercising specific to your exercise goals |
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Target Heart Rate Zone |
the HR one needs to work at to achieve maximum benefits for improved cardio respiratory healthy |
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Recovery Heart Rate |
measures the heart's ability to return to normal after exercise |
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Cardio-respiratory Endurance muscular strength muscular endurance body composition flexibility |
5 Health-Related Components of Fitness |
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Body Composition |
fat mass vs. fat-free mass |
