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36 Cards in this Set
- Front
- Back
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Specificity
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doing exercises specially suited to the fitness components you want to improve. Lifting weights will do little to improve cardio-respiratory fitness.
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Threshold
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Reserve Heart Rate x .4 + Resting Heart Rate
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Upper Limit Target Heart Rate
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Reserve Heart Rate x .85 + Resting Heart Rate
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Max Heart Rate
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220-Age
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FITT Formula
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A formula in which each letter represents a factor for determing how to gain fitness benefits from physical activity: frequency, intensity, time, and type.
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Type
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What Kind
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Time
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How long an exercise takes
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Intensity
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How Hard
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Flexibility
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the ability to bend joins and stretch muscles through a full range of motion.
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Muscular Endurance
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The ability to apply strength over a period of time
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Muscular Strength
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the ability of a muscle to exert force at one time
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Physical Fitness Plan
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A written plan of physical activities to develop each of the fitness components.
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physical fitness
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the ability of one's body to function at its best
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frequency
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how often
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overload
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refers to working the body hard than it is normally worked: the changes create muscle
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Cardiorespiratory Endurane
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the ability of the heart, lungs and blood vessels to function efficiently at rest and during activity.
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Body Composition
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The ratio of body fat to lean body tissue, such as muscle, bone, and muscle
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Progression
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"gradual increase" refers to the gradual increase in exercise overload that is needed in order to continue impriving fitness.
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In the Activity Pyramid: what is at the very top?
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Rest
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We exercise to either ______ or _____ one's fitness level
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modify or maintain
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When you lift weights you should _____
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exhale
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True or False: Students and kids who develop healthy patterns of physical activity are likely to stay physically fit in their adult years.
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True
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When should you take your resting heart rate?
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When you first wake up
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Overload Principle?
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Work the body harder than normal
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You should be able to do this to exercise aerobically:
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carry on a conversation
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Best form of exercise:
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a combination of cardiovascular exercise, strength training, and stretching
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lifetime activities:
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tennis, swimming, walking, hiking
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Best frequency of exercise:
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Everyday for an hour or 3-4x a week for thirty minutes
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ActivityGramPyramid: What is the bottom comprised of?
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Lifestyle activity
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When should you do stretching exercises
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After you've warmed-up
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What is body composition?
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The ratio of body fat to lean body tissue.
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What does FITT stand for?
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Frequency, intensity, time, type
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Anaerobic Exercise
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Intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen
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You need a lot of money to stay fit.
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false
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What are the five components of fitness?
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Muscular Strength, Muscular Endurance, Flexibility, Cardiovascular Endurance/fitness, Body Composition/BMI/Body Mass
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What is the best workout heart rate?
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80% of max heart rate
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