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25 Cards in this Set
- Front
- Back
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The Physiological Components of Exercise
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Cardiovascular Endurance
Strength Flexibility Lean/Fat Body Ratio |
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Percent body fat for women
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14-21%
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Percent body fat for men
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10-17%
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The Training Effect
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Intensity
Frequency Duration |
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Motor Skill Capacities Enhanced
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Agility
Balance Coordination |
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Less Time =
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Increased intensity
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How to burn fat...
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low intensity for 60 min, (low PTZ)
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Benefits of Aerobics
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Human Body is strengthened
Look Better, feel better, living better |
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Computing Personal Training Zone (PTZ)
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220-age x % (60-90)
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The 3 O's
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Obesity
Out of shape Older |
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Metabolism Definition
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process by which your body breaks down food to release energy
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The 3 Energy Systems
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Immediate (phosphagen)
Medium (lactic acid, anaerobics) Aerobic |
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immediate/phosphagen energy system
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3-8 seconds, burns carbs
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Medium/lactic acid/anaerobic energy system
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1-2 min, burns carbs
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Aerobic energy system
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lasts all day, gives energy through burning carbs and fats
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Workout Structure: Why warm up? Why cardio? Why cool down?
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prevents injuries, gets heart/blood pumping
20-30 min of movement to bring training effect prevents injuries |
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Inherited - What you can't change
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1.length/fitness of muscle fibers
2.where fats are deposited (fat sites) 3. Body type |
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Uninherited - What you can change
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1.Strengh
2.Flexibility 3.Lean/fat body ratio |
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Key to effective weight control
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balance energy input with energy output (and get enough sleep)
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Stress: overload principle
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gradually increase until you achieve "excellence" level...
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BMI
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body mass index
over 25 = obese |
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ways to determine BMI
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waist to hip ratio
caliper Y be fit |
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Energy Inputs
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water
fiber/carbs minerals vitamens protein fat |
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7 Causes of Aerobics Dance injury
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poor surface
poor footwear poor posture poor strength poor flexibility poor body mechanics |
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Common Aerobics Dance injuries
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blisters
shin splints dizziness cramps sore/stiff muscles |
