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39 Cards in this Set

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  • Back
Cardiovascular Fitness
aka cardiovascular endurance; a person who can persist in an activity for long periods of time without undue fatigue
in the presence of oxygen, lifestyle activities,
in the absence of oxygen, activities that produce hr above 85 percent of HRR, performed at an intensity that exceeds the body’s capacity to supply oxygen
Heart Rate
the # of contractions of the heart in one min; a good indicator of the relative challenge presented by a given bout of exercise
Threshold of Training
minimum heart; calculating 40% of the working hr and adding it to the resting hr
Target Heart Rate
from 60 to 80 percent of the maximum your heart can beat
Heart Rate Reserve
the difference between your max. oxygen uptake and your resting oxygen uptake. Max. hr-RPR=HRR
converts about half of its fuel into energy
thinner, less elastic walls and they contain small valves to prevent backward flow of blood, also they are intertwined with muscles so when muscles are contracted the veins are squeezed pushing blood containing less oxygen back to the heart
elastic, free of obstruction and expand to permit flow of blood, muscle layers line the artery and control the size of the arterial opening upon the impulse from nerve fibers. take blood away from the heart and help it pump around the heart
a measure of the ROM available at a joint or group of joints. Determined by the shape of the bones and cartilage of the joint and by the length and extensibility of muscles, tendons, ligaments, and fascia that cross the joints
Types of stretching
Static stretch,
Proprioceptive neuromuscular facilitation exercise,
Ballistic stretch
fibrous bands of tissue that connect muscles to bones and facilitate movement of a joint
bands of tissue that connect bones.
the full motion possible in a joint
Static Stretching
muscle is slowly stretched, then held that stretched position for several sec
Ballistic Stretching
muscles are stretched by the force of momentum of a body part that is bounced, swung, or jerked
PNF Exercise
: a type of static stretch most commonly characterized by a preconstruction of the muscle to be stretched and a contraction of the antagonist muscle during the stretch
Physical Activity Pyramid
4: Rest or Inactivity
3: Exercise for flexibility & Exercise for strength and muscular endurance
2: Active aerobic Activity & Active Sports and Recreation
1: Lifestyle Physical Activity
increase in the size of muscles as a result of strength training; incr. in bulk
Concentric Contractions:
Isotonic muscle contractions in which the muscle gets shorter as it contracts, such as when a joint is bent and two body parts move closer together
Eccentric Contractions
Isotonic contractions in which the muscle gets longer as it contracts-when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension. (Negative exercise)
a training tech. used to develop explosive power. It consists of isotonic-concentric muscle contractions performed after a prestretch or eccentric contraction of a muscle
Sticking Points
points in the ROM where the weight cannot be lifted any farther without extreme effort or assistance; the weakest points in the movement
injury so small it is not detected at the time it occurs
Flexion of a limb or part beyond its normal range.
Extension of a joint beyond its normal range of motion.
Neutral Spine
when the body is aligned in “neutral” three normal curvatures of the spine are present. These curves help balance forces on the body and minimize muscle tension
a modern concept of manipulating repetition, resistance, and exercise selection so there are periodic peaks and valleys during the training program
Percent Body Fat
the percentage of total body weight that is composed of fat
Essential Fat
the min. amount of fat in the body necessary to maintain healthful living
too little of the body weight composed of fat
extreme over fatness
Creeping Obesity
what happens over years of time
unit of energy supplied by food; the quantity of heat necessary to raise the temperature of kilogram of water 1 degree centigrade
your energy expenditure in a basic or rested state
Valsalva Maneuver
bearing down; exerting force while not breathing
over breathing; forced, rapid, or deep breathing
not recommended because of the potential for harm