Lifetime Fitness

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Cardiovascular Fitness

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aka cardiovascular endurance; a person who can persist in an activity for long periods of time without undue fatigue

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Aerobic

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in the presence of oxygen, lifestyle activities,

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Anaerobic

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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

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Heart Rate

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the # of contractions of the heart in one min; a good indicator of the relative challenge presented by a given bout of exercise

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Threshold of Training

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minimum heart; calculating 40% of the working hr and adding it to the resting hr

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Target Heart Rate

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from 60 to 80 percent of the maximum your heart can beat

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Heart Rate Reserve

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the difference between your max. oxygen uptake and your resting oxygen uptake. Max. hr-RPR=HRR

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Heart

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converts about half of its fuel into energy

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Veins

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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

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Arteries

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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

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Flexibility

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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

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Types of stretching

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Static stretch,
Proprioceptive neuromuscular facilitation exercise,
Ballistic stretch

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Tendons

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fibrous bands of tissue that connect muscles to bones and facilitate movement of a joint

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Ligaments

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bands of tissue that connect bones.

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ROM

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the full motion possible in a joint

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Static Stretching

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muscle is slowly stretched, then held that stretched position for several sec

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Ballistic Stretching

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muscles are stretched by the force of momentum of a body part that is bounced, swung, or jerked

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PNF Exercise

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: 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

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Physical Activity Pyramid

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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

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Hypertrophy

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increase in the size of muscles as a result of strength training; incr. in bulk

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Concentric Contractions:

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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

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Eccentric Contractions

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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)

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Plyometrics

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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

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Sticking Points

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points in the ROM where the weight cannot be lifted any farther without extreme effort or assistance; the weakest points in the movement

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Microtrauma

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injury so small it is not detected at the time it occurs

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Hyperflexion

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Flexion of a limb or part beyond its normal range.

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Hyperextension

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Extension of a joint beyond its normal range of motion.

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Neutral Spine

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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

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Periodization

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a modern concept of manipulating repetition, resistance, and exercise selection so there are periodic peaks and valleys during the training program

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Percent Body Fat

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the percentage of total body weight that is composed of fat

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Essential Fat

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the min. amount of fat in the body necessary to maintain healthful living

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Underfat

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too little of the body weight composed of fat

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Obesity

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extreme over fatness

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Creeping Obesity

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what happens over years of time

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Calories

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unit of energy supplied by food; the quantity of heat necessary to raise the temperature of kilogram of water 1 degree centigrade

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BMR

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your energy expenditure in a basic or rested state

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Valsalva Maneuver

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bearing down; exerting force while not breathing

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Hyperventilation

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over breathing; forced, rapid, or deep breathing

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Contraindication

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not recommended because of the potential for harm