Fitness For Living Exam 1

Front 1

physical fitness

Back 1

the ability to do physical activity without undue fatigue

Front 2

physical activity

Back 2

exercise and movement produced by skeletal muscles that results in an expenditure of energy

Front 3

MET

Back 3

standard metabolic equivalent used to estimate the amount of energy (oxygen) used by body in physical activity

Front 4

MET levels

Back 4

1 MET: resting or sitting quietly
2 METS: twice that value
3 METS: light physical activity
3-6 METS: moderate activity
6 METS: vigorous activity

Front 5

5 health-realted componenets of physical fitness

Back 5

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition

Front 6

cardiorespiratory endurance

Back 6

ability of cardio and respiratory systems to provide oxygen to working muslces during exercise

Front 7

muscular strength

Back 7

ability of muscles to exert force

Front 8

muscular endurance

Back 8

ability of muscles to contract repeatedly over time

Front 9

flexibility

Back 9

ability of joints to move in full range motion

Front 10

body composition

Back 10

relative amounts of fat and lean tissue in body

Front 11

six skill related components of physical fitness

Back 11

agility, balance, coordination, power, speed, reaction time

Front 12

agility

Back 12

rapidly changing position of body with speed and accuracy

Front 13

balance

Back 13

maintenance of equilibrium while stationary or moving

Front 14

coordination

Back 14

use both senses and body to perform smoothly

Front 15

power

Back 15

perform, work, or contract muscles with high force quickly

Front 16

speed

Back 16

perform movement in short period of time

Front 17

reaction time

Back 17

time between stimulus and initiation of physical reaction

Front 18

principles of fitness

Back 18

overload, specificity, progression, reversibility, individuality, rest & recovery

Front 19

overload

Back 19

amount of training you undertake must be more than your body or body system is used to

Front 20

adaptation

Back 20

change in the body as a result of overload

Front 21

training effect

Back 21

increase in physical fitness as a result of overload adaptations

Front 22

dose-response relationship

Back 22

amount of adaptation you can expect is directly related to the amount of overload you complete

Front 23

dimished returns

Back 23

rate of fitness improvement dimishes over time as fitness levels approach genetic limits

Front 24

specificity

Back 24

improvements to a particular body system will only occur if the body system is appropriately overloaded; the type of training must be targeted to the goal

Front 25

progression

Back 25

in order to effectively and safety increase your fitness, you need to gradually increase the program's intensity, frequency, and/or time

Front 26

reversibility

Back 26

all training adaptations will revert toward inital levels when training is stopped; the "use it or lose it" principle

Front 27

individuality

Back 27

adaptations to a training overload may vary greatly from person to person; individual differences in training adaptations are greatly influenced by a person's genetics

Front 28

rest & recovery

Back 28

need to give the body time to recover from the increased physiological and structural stresses that you place on it; constant training with insufficient rest & recovery is called overtraining; it can result in dimished health, fitness, and performance

Front 29

FITT formula

Back 29

frequency, intensity, time, and type

Front 30

Frequency of FITT

Back 30

number of times per week that you exercise

Front 31

Intensity of FITT

Back 31

how hard you exercise (amount of weight, number of reps, heartrate that you work out at)

Front 32

Time of FITT

Back 32

amount of time you spend in an activity

Front 33

Type of FITT

Back 33

kind of exercise you do; mode; determined by your preference, physical abilities, environment, and goals

Front 34

cardiorespiratory fitness

Back 34

ability of cardio and respiratory systems to supply oxygen and nutrients to large muslces in order to sustain dynamic activity

Front 35

aerobic training

Back 35

increases oxyen delivery to muscles; improves body's ability to deliver oxygen to working muscles; increaes blood's level of hemoglobin, oxygen-carrying protein in red blood cells; results in increase in number of capillaries in muscles and enhances ability to store glycogen (sugar) in muscles and increases mitochondria, which breaks down stored fat for energy

Front 36

stroke volume

Back 36

amount of blood that heart pumps; increased when ventricles in heart improve in holding capacity and can produce stronger contractions; increased by aerobic training

Front 37

aerobic training should be performed at a frequency of _____ times per week

Back 37

3-5

Front 38

purpose of exercise warm up is...

Back 38

to increase your overall blood flow, ready the joint fluid and structures, and improve muscle elasticity

Front 39

factors related to designing an exercise program

Back 39

age, weight, current fitness level, disabilities, special health concerns

Front 40

to progress safely, you should increase at ___% per week

Back 40

10%

Front 41

recuperation

Back 41

rest & recovery

Front 42

most popular fitness activity in the U.S.

Back 42

walking

Front 43

VO2 max

Back 43

maximal oxygen consumption; body's ability to deliver oxygen to muscles and the muscle's ability to consume or utilize the oxygen; 20-94 mL/kg*min

Front 44

resting heart rate

Back 44

number of times your heart beats in a minute while the body is at rest; 50-90 beats per min

Front 45

plasma

Back 45

fluid portion of blood; increases with aerobic training

Front 46

VO2 max usually increases about ____% with training

Back 46

15-20%

Front 47

SMART goals

Back 47

Specific, Measurable, Action-Plan, Realistic, Time-Oriented

Front 48

maximal heart rate

Back 48

HRmax; fastest your heart can beat in exhaustive exercise; about 220-age

Front 49

target heart rate

Back 49

heart rate you are aiming for during an exercise session; about 139-179 bpm