Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
55 Cards in this Set
- Front
- Back
|
name three types of stretch
|
dynaminc
static PNF |
|
|
done in motion with movement
|
dynamic
|
|
|
static
|
held position no motion or movement
|
|
|
when something acts as an opposer to your stretch
|
PNF
|
|
|
What is your target heartrate?
|
65-85% of your max
|
|
|
220 minus your age gives you your...
|
estimated max heart rate
|
|
|
How do you find your max heart rate?
|
220 minus your age
|
|
|
How do you find your resting heart rate?
|
Wake up in the morning and take your heart rate for three days then ageverge all three rates.
|
|
|
a heart rate in how long it takes you to recover from exercising after fitness testing.
|
recovery heart rate
|
|
|
How do you find your recovery heart rate?
|
after fitness testing your heart rate is how long it take to recover from exercising.
|
|
|
Name 4 exercise programs
|
sports
weight loss strength, weight training general |
|
|
gain weight by doing heavier weight on machines 20-60 cardio 5-7 days a week
|
strength training
|
|
|
use less weight more reps 20-60 cardio 5-7 days a week
|
weight loss
|
|
|
train for specific sport 5-7 days a week
|
sports training
|
|
|
20-60 min of cardio not too much weight not too little weight
|
general maintaining weight
|
|
|
three things that are good for reducing the risk of gettig cancer and preventing it.
|
nutrition
rest exercise |
|
|
gravitron
|
upper body WITH assistance
|
|
|
bench press
|
upper body, pecs, triceps, deltoids
|
|
|
leg press
|
lower body, hamstrings, glutes, qadracpets
|
|
|
multi biceps
|
biceps
|
|
|
multi triceps
|
triceps
|
|
|
erector spine, quads
|
lower back
|
|
|
abdominal
|
abs
|
|
|
rotary torso
|
obliqes
|
|
|
deltoids romboids trapezius triceps
|
lower back
|
|
|
deltiods trapezius triceps
|
overhead press
|
|
|
deltoids trapezius
|
llateral rise
|
|
|
pecs major minor
|
womens chest
|
|
|
pecs abs triceps teres latissimus
|
super pullover
|
|
|
hip adductor group
|
hip adductor
|
|
|
prone leg curl
|
hamstrings
|
|
|
glutes spinea erector tensor fascia lata
|
hip abduction
|
|
|
leg extention
|
quads femoris
|
|
|
why is warm up important?
|
so you dont hurt yourself
get heart raate up reduce injuries maximize workout |
|
|
2 types of motivation
|
intrinsic
extrinsic |
|
|
motivation from with in
|
intrinsic
|
|
|
motivation from an outside source
|
extrinsic
|
|
|
What are the groups of the food pyramid
|
grains
vegitables fruits dairy/milk meats and beans |
|
|
why is water important?
|
it supplies engery and hydrates the body and allows it work
|
|
|
anything that you dont do on a normal basis
|
cross training
|
|
|
name some cross training exercises
|
swim
group exercise running tennis basketball soccer |
|
|
what are two benefits of cross training?
|
works out different muscles
make you fit faster adds intensity without working harder |
|
|
What is the control mechanism for obesity?
|
muscle metabolism
|
|
|
how much body fat sould men have?
|
15%
|
|
|
how much body fat should women have?
|
22%
|
|
|
what is the ultimate cure for fat
|
exercise
|
|
|
what happens when you get out of breath
|
you dont burn fat
|
|
|
a fit person burns more...
|
fat while sitting than a fat person
|
|
|
what stimulates the growth of fat burning enzymes
|
aerobic exercise
|
|
|
get your pulse by...
|
neck or wrist counting beats for 6 seconds and multiply beatss by ten
|
|
|
exercise is worthless if you dont...
|
recover from it
|
|
|
what makes wind sprints work?
|
getting winded
|
|
|
what i\s the four food groups of good exercise?
|
aerobics
cross training wind sprints weight lifting |
|
|
is fat burned during weight lifting?
|
nope
its burned during the recovery of weight lifting |
|
|
fit excerise...
fat exercise.... |
long
short but often |
