P.e Flashcards Set 2

Front 1

reps

Back 1

Reps stands for repetitions, the number of times to complete the full motion of an exercise. One rep of a pull-up is the full motion of pulling yourself up so your chin is above the bar and then lowering yourself back down.

Front 2

for endurance use

Back 2

Endurance = Low resistance, High repsWhen focusing on muscular endurance, use lower resistance or weight and a high number of repetitions, ranging from 12-18 reps.

Front 3

for strength use

Back 3

Strength = High resistance, Low reps When working on muscular strength, use a higher resistance or weight and fewer repetitions, ranging from 8-10 reps.

Front 4

opposite muscles

Back 4

Always train to have muscular balance in your body. This maximizes results and helps you avoid injury. For example, if you train your front leg muscles, you also need to train your rear leg muscles. These muscle groups utilize many of the same joints and need to be trained equally.

Front 5

range of motions

Back 5

Use a full range of motion when completing an exercise; this increases flexibility and ensures you get the full benefit of the workout. Bring your body all the way down before starting the next pull-up and lower your arm fully before bringing it all the way up when doing a bicep curl, but do not lock your joints in a fully extended position. If you are not sure of the proper range of motion for an activity, ask your instructor.Do not go past a recommended range of motion because that can cause injury to the joint or muscle. For example, sitting down too far when you squat can cause knee injuries, and lifting dumbbells above your shoulders when doing side lifts can put too much stress on your shoulders.

Front 6

suggested recovery time

Back 6

When you’re in the gym, you are straining and damaging muscle fibers. When you take time to rest, it gives muscles time to heal and strengthen.Never exercise any muscle group more often than every other day. Ideally, your body needs at least 48 hours of recovery time between muscular training workouts.

Front 7

free weights

Back 7

Classic strength training equipment such as dumbbells or barbells. This equipment is adjustable in small increments and can get pricey and bulky to have around the house, but a local gym usually has a variety of weight options.

Front 8

weight machines

Back 8

Devices that have adjustable seats with handles attached to weights or hydraulics. They can be all-in-one for full body workouts or a machine that can isolate specific muscles. This equipment can be expensive but is often available at a gym.

Front 9

resistance bands

Back 9

Like giant rubber bands, they provide resistance when stretched. They provide continuous resistance throughout a movement and can be used in a variety of ways. These can be easily stored at home and take up very little space, for low cost.

Front 10

stability ball

Back 10

Also called balance balls, use one of these big inflatable balls to strengthen the core of your body and other body parts with a variety of exercises. They are also inexpensive.

Front 11

body weights

Back 11

Squats, push ups, anything that you can do that uses your own body weight as a workout.