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24 Cards in this Set
- Front
- Back
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What is cardiovascular fitness or cardio respiratory endurance?
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The capacity of the heart and lungs to deliver blood and oxygen to the working muscles during exercise
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Aerobic
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Synonym for cardiovascular fitness, activities that are aerobic are rhythmic large muscle activity of low to moderate high intensity that can be sustained without fatigue for at least 15 minutes
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What is the most important component of physical fitness?
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Cardiovascular fitness
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What do those who are cardiovascular fit have?
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Decreased risk of heart disease the number one killer in our society
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How do you calculate maximum heart rate
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220- age
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What are the target heartrates
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50-60% low intensity
60-70% moderate intensity 70-80% high intensity |
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Muscular strength
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The ability of a muscle or muscle group to exert a maximal force on tome
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What should muscular strength training consist of
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Using heavier weights woth low repetitions
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Muscular endurance
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The ability of a muscle group to work over an extended period of tome, light weight or resistence but increase the number of repetitions
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Overload
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In order to improve physical fitness the body or specific muscles must be stressed
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Progression
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Dictates that overload should be increased gradually during the course of a weight training program
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Specificity
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The exercise being performed is specific to those muscles involved in the activity
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Recuperation
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A period of recovery essential to achieveaximal benefits from exercise
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Reversobility
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Physical fitness can be lost to inactivity
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Flexibilty
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A measurement of the range of motion availible at a joint or a group of joints
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Range of motion
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The full motion possible in a joint
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Elasticity
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The ability of a muscle to lengthen and return to its normal state without injury increases with added blood flow
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Stiffness
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Lack of elastocity in the muscle tendon unit
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Stretching
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Primary technique used to improve the state of ones flexibility which involves the legthening of soft tossies of a joint 10-15 seconds to maintain 30 + to oncrease
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Static stretch
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Muscle is slowly stretched and held in position for several seconds
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Ballistic stretch
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Muscles stretched by force of momentum of a body part that is bounced swung or jerked
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Active assitence
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Using your own muscle without any assistence from an external point
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Passive assistence
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The use kf an outside force such as a partneranoter body part or gravity to aid you in strecthing
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Ypu should never
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Stretch a cold muscle
Or to the point of pain |
