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22 Cards in this Set
- Front
- Back
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3 Primary components of physical fitness
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-cardiovascular endurance
-muscular strength and endurance -flexibility |
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sub-components of fitness
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-power
-agility -body composition |
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what happens when you are physically fit
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-you can do all the things during the day and still have energy left over
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why cardiovascular endurance important?
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-isolating muscle important to keeping us alive
-efficient in getting fit in broad spectrum |
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two kinds of cardiovascular exercise
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-aerobic
-anerobic |
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aerobic exercise
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-with oxygen
-low to medium intensity -long duration -burns body fat |
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anaerobic exercise
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-high intensity
-short duration -not effective incurs oxygen debt -burns calories from carbohydrates not fat |
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what is the best indicator of what kind of exercise one is performing?
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-breathing
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how fat burn
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-fat metabolize and burn up with the constant presence of oxygen
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what is target heart rate zone?
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-zone of exercising aerobically
-based on resting heart rate and age -uses Karvonen formula |
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Karvonen formula
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220-28 (age) = 192 (max hr
- 72 RHR ---------------- 120 *60 ______________ 144-168 |
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Benefits of regular aerobic activity
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-lose fat
-more energy -sleeping better -metabolism is increasing (greatest benefit to exercise) -mental acuity -reduce resting heart rate |
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what is metabolism
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-rate at which burn calories
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what increases metabolism other than exercise
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-genetics
-eating 6 to 7 meals per day -caffeine |
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what are the benefits of reduced resting heart rate?
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-reduced risk of CVD
-bone mass increase can be gained until 35 years old |
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muscular strength
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-recruiting fibers; get muscles get used to work
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how to gain muscular strength
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-high weight 8-10 reps 2-3 sets
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hypertrophy
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-gain in muscle mass
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atrophy
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-loss in muscle mass
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muscular endurance
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-getting fibers to "fire" longer
-lower weights 15-30 reps 2-3 sets |
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what does flexibility do?
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-reduce risk of injury
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two ways to work on flexibility
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-move
-stretch |
