Fitness Terminology

Front 1

Name the Health-Related Fitness Components (5)

Back 1

Cardiovascular fitness
Muscular Strength
Muscular Endurance
Flexibility
Body-Composition

Front 2

Cardiovascular fitness

Back 2

the ability of the body to provide oxygen to the muscles

Front 3

Muscular strength

Back 3

the ability of a muscle group to apply a maximal force against a resistance one time

Front 4

Muscular endurance

Back 4

ability to repeat a muscle movement over a period of time

Front 5

body composition

Back 5

percentage of body fat to lean body mass

Front 6

flexibility

Back 6

range of motion about a joint

Front 7

flexibility - dynamic

Back 7

fluid, easy to reach, repetitive movement (warm up or cool down)

Front 8

flexibility - static stretching

Back 8

slightly light tension (hold it 10-20 seconds)

Front 9

flexibility - pnf

Back 9

combines isometric contraction with a static stretch

Front 10

principles of training

Back 10

specificity, overload, progression

Front 11

principles of training - specificity

Back 11

selecting specific exercsies to develop specific fitness components

Front 12

principles of training - overload

Back 12

doing more than you normally do (frequency intensity time)

Front 13

principles of training - progression

Back 13

increasing overload as your body adapts to it

Front 14

how do you calculate a target heart rate zone for a 17 year old studnet whose resting heart rate is 60. use the karvonen formula

Back 14

(220 - 17) - 60 =143
143 x .60 = 85.8 + 60 = 145.8
143 x .90 = 128.7 + 60 = 188.7

Front 15

skeletal muscle

Back 15

attached to bone and are made up of 75% water and 25% protein

Front 16

joint

Back 16

connection between two bones (if it is more mobile, it is less stable)

Front 17

flexion

Back 17

decreases a joint angle

Front 18

extension

Back 18

increases a joint angle

Front 19

ligament

Back 19

connective tissue that holds bones together

Front 20

tendon

Back 20

anchors muscle to bone

Front 21

concentric

Back 21

when a muscle contracts by shortening or pulling

Front 22

eccentric

Back 22

when a muscle contracts by lenghtening

Front 23

isometric

Back 23

constant length

Front 24

isometric

Back 24

contracting forces are equal to that of resistance, muscle neither shortens or lengthens (no movement)

Front 25

isotonic

Back 25

a muscle contraction against a constant resistance that results in movement (free weights and certain machines)(movement, eccentric or concentric)

Front 26

isokinetic

Back 26

constant speed. contraction of a muscle performed ata constant velocity. external resistance is alterred or varied while performing this exercise.(contracts and shortens at constant rate of speed)

Front 27

can muscles independently lengthen

Back 27

no - they can only legnethn by contracting the opposing muscles or by applying an outside force

Front 28

atrophy

Back 28

decrease in muscle size

Front 29

hypertrophy

Back 29

increase inmuscle size

Front 30

muscle roles - agonist

Back 30

prime mover, muscle most involved

Front 31

antagonist

Back 31

the muscle which opposes the primary mover

Front 32

stabilizers

Back 32

hole or fix a joint or part while movers produce movement

Front 33

neutralizers

Back 33

muscle which contract to prevent unwanted actions

Front 34

planes of the body - supine

Back 34

lying face up

Front 35

planes of the body - prone

Back 35

lying face down

Front 36

concentric

Back 36

when a muscle contracts by shortening or pulling

Front 37

eccentric

Back 37

when a muscle contracts by lenghtening

Front 38

isometric

Back 38

constant length

Front 39

isometric

Back 39

contracting forces are equal to that of resistance, muscle neither shortens or lengthens (no movement)

Front 40

isotonic

Back 40

a muscle contraction against a constant resistance that results in movement (free weights and certain machines)(movement, eccentric or concentric)

Front 41

isokinetic

Back 41

constant speed. contraction of a muscle performed ata constant velocity. external resistance is alterred or varied while performing this exercise.(contracts and shortens at constant rate of speed)

Front 42

can muscles independently lengthen

Back 42

no - they can only legnethn by contracting the opposing muscles or by applying an outside force

Front 43

atrophy

Back 43

decrease in muscle size

Front 44

hypertrophy

Back 44

increase inmuscle size

Front 45

muscle roles - agonist

Back 45

prime mover, muscle most involved

Front 46

antagonist

Back 46

the muscle which opposes the primary mover

Front 47

stabilizers

Back 47

hole or fix a joint or part while movers produce movement

Front 48

neutralizers

Back 48

muscle which contract to prevent unwanted actions

Front 49

planes of the body - supine

Back 49

lying face up

Front 50

planes of the body - prone

Back 50

lying face down

Front 51

planes of the body - frontal

Back 51

divides body into front and back halves

Front 52

planes of the body - median

Back 52

divides the body down the middle into left and right halves

Front 53

horizontal

Back 53

divides the body horizontall into upper and lower halves

Front 54

adduction

Back 54

movement of a body partr toward the midline of the body

Front 55

abduction

Back 55

movement of a body part away from the midline of the body

Front 56

define reistance training

Back 56

also known as weight training. focuses on alignment, position and stabilization/control of muscles to oppose the muscles against a weight. it improves the endurance and strength of muslces

Front 57

variables of pragram design - INTESNITy

Back 57

amount of resistance used

Front 58

variables of pragram design - REPETITION

Back 58

completion of a single, movement o the body part being exercised

Front 59

variables of pragram design - SET

Back 59

group of repetitions

Front 60

TEMPO

Back 60

speed at which repetitions are performed

Front 61

RECOVERY

Back 61

as the time under tesnion increases, recovery ratio decreases

Front 62

periodization

Back 62

planned na dorganized variety (chanigng workouts)