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24 Cards in this Set
- Front
- Back
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Cardiovascular Endurance
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Ability of heart, lungs, blood vessels to deliver oxygen to body during long periods of physical activity
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Benefits of Cardiovascular Endurance
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Reduces stress, decreased risk of heart disease, decrease fat, sleep better, look better, decreased risk of diabetes, increased immune system, happier, reduces anxiety, burns calories, etc.
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FITT Principle-Cardiovascular Endurance
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F=at least 3 days, every day
I=reach your target heart rate zone (60-85% of maximum heart rate) T=30-60 minutes T=mode of training (run, walk, bike, etc.) |
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Physiological Adaptations of cardio
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increased VO2 max, # of red blood cells, # and size of mitochondria, decreased resting heart rate, blood pressure, heart rate at given workload
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Flexibility
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Ability of joint to move freely through full range of motion
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Benefits of Flexibility
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Better posture, less aches/pains, less lower back problems, decreased risk of injury, better mobility
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FITT Principle-Flexibility
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F=Beginner 5-6 days, maintain 2-3 days
I=degree of stretch, feel stretch but not pain T=15-30 seconds, 3 reps T=Static (most common)-no movement, post-workout; Dynamic-jerky movements, pre-workout; PNF-partner stretching based on contract and relax method |
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Factors that affect flexibility
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Genetics, joint structure, Adipose tissue-"fat" tissue creates resistance at joints, decreases flexibility; body temp.-warmer the muscles, more flexible; age-older, less flexible; gender-females more flexible
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Muscular Strength
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Maximum amount of force that can be exerted once against resistance (1 RM)
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Muscular Endurance
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Ability of muscle to exert sub-maximal repeatedly
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Benefits of Muscular Strength and Endurance
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Increases resting metabolism, increases bone mass (decreases risk of osteoporosis), increases muscle mass (hypertrophy), decreases risk of injury
For elderly: slows age-related loss of muscle function; assists with daily activities, independent living |
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Biceps
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Curls, pull-ups
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Deltoid
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Shoulder/overhead press, lateral/front raises
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Pecs
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bench press, push-ups, chest flies
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Abdominals
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Crunches on ball, planks, leg lifts on wall
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Body Composition
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Different components comprising a person's body weight
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Benefits of using free weights
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Cheaper and portable; variety of exercises; stabilizing muscles
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Benefits of using machines
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safer-no spotter needed; proper technique; isolates a specific muscle
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VO2max
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maximum amount of oxygen body uses per/min of activity; females=38 ml/kg/min; males=45 ml/kg/min
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Resting Heart Rate
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60-80 bpm; lower the better
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Ideal blood pressure
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115/75
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Body Composition
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Males: 10-20%; females: 15-25%
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Target heart rate
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varies depending on RHR, age, etc
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Law of Thermodynamics
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If E in=E out, body weight is stable
If E in>E out, weight gain If E out> E in, weight loss |
