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32 Cards in this Set
- Front
- Back
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Barriers to exercise |
A-- No time. Manage time wisely B-- Don't like to sweat - natural and cools body down C-- Don't know how - teachers provide knowledge on how to be successful D--Exercise is not for them - no special coordination required do not have to be an athlete E-- It hurts - if done correctly exercise does not hurt it is just uncomfortable |
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Benefits of daily regular vigorous exercise |
--Improves concentration --muscular strength --muscular endurance --increases self esteem --boosted confidence --cardiac output --bone density --body composition or percent of body fat --decreases chance of injury --improve quality of life --improves long-term health |
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Fitt Formula |
Frequency-- How often exercises done
Intensity-- How hard exercises done
Time-- How long and exercises done
Type-- What kind of exercises done |
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SMART goals |
--Specific --measurable --attainable --realistic --timely |
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Aerobic |
Uses oxygen to produce energy. Examples include: jogging, dancing, soccer |
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Anaerobic |
Exercise that does not use oxygen. Examples: sprint, intense weight lifting |
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Muscular strength |
Amount of force a muscle can exert |
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Muscle endurance |
Many repetitions low weight |
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Resistance |
A force that acts against the muscles |
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Target heart rate zone |
220 - age= Max heart rate Max heart rate × .65 = low end of THRZ Max heart rate × .85 = high end of THRZ |
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Strength for a fitt formula |
F 2 - 3 days per week, I 60 - 80% of 1 RM, T - 3 - 8 reps 1 2 3 sets, T - 3 ways, isotonic contraction |
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Fiit endurance |
F, 2-3 days per week, I: 50 - 70% of 1 RM comity: 12 to 20 reps, four to six sets, T: free weights, isotonic contraction |
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Essential body fat |
Minimum amount of body fat necessary for good health |
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Basil metabolic rate |
Rate at which body burns energy each pound of fat free mass 4 and 13.8 calories per 24 hours less fat equals more calories burned |
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Body mass index height to weight ratio |
Identifying individuals who might be at risk for disease formula equals 8 times 703 divided by height squared |
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Anorexia nervosa |
Person restrict eating |
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Anorexia Athletica |
Person is obsessed with exercising and dieting the pressure to maintain low weight due to sports |
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Fat mass |
Body weight that is fat |
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Fat free mass |
All tissues that are free of fat bone, muscle, water, blood, tendons |
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Healthy zones for body fat percentage men and woman |
Men - 14 - 25% / woman - 17 - 32% |
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Calorie |
A measurement of energy used to describe the usable amount of fuel and food. Energy found in food used by the body |
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Osteoporosis |
Causes: no dairy in diet, no weight bearing exercises like push ups, weight lifting, between ages 9 to 18 definition: weakening of bones are easy to break them |
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Total body water per day |
64 ounces |
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Flexibility |
Ability to move a joint through a full range of motion |
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Three main types of stretching |
A-- Static - beginner held to slight discomfort 10 to 30 seconds B-- Ballistic - bouncing not good unless done properly C-- Dynamic - smooth sport-specific movements and controlled manner |
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How does aging affect flexibility |
Lose elasticity |
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Antagonist |
Muscle counteracts the agonist muscle groups: |
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Atrophy |
When muscles and Cell lose size and strength due to disuse |
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Extension |
Body part going from bent to straight |
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Flexion |
Being in contrast to extending |
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Isotonic |
Change in length of muscle and weight lifting free weights |
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Isometric |
Muscle maintains constant length usually performed against wall or immovable object |
