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38 Cards in this Set
- Front
- Back
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mimumum amount of PA necessary to produce health benefits
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threshold of training |
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Begins at threshold of training and stops at the point where the activity becomes counterproductive -Zone of optimal health |
Target zone |
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Activities from all steps are important for optimal health, wellness, and fitness |
PA pyramid |
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F: 5+ days a week I: light-moderate T: 30-60 min T: brisk walk |
Moderate PA
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F: 3-5 days per week I: vigorous T: 20+ min a day T: jogging |
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F: 3-5 days I: light-vigorous T: 20+ min a day T: tennis |
Vigorous Sports and Recreation
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I: moderate- vigorous T: 30 min T: weight lifting |
Muscle Fitness Exercises |
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F: 7 days I: stretch overload, slight discomfort T: 30-60 sec T: yoga |
Flexibility |
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1. Head, chin, shoulders arm 2. Cadence - 170 bpm 3. Slight forward lean 4. Mid foot strike |
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1 of these equals the amount of energy a person expends at rest |
1 MET |
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1-3 METS -Washing dishes |
Light METS |
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Brisk walk (120-140 bpm) |
Moderate METS |
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6+ METS Jogging |
Vigorous METS |
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The difference between maximum HR (highest heart rate in vigorous activity) and resting heart rate (lowest heart rate at rest) |
HRR |
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The assessment of the intensity of exercise based on how participant feels |
Ratings of Perceived Exertion (RPE) |
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(#METS) x (body weight in kg) x ( hours)
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Caloric expenditure |
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208 - (.7 x age)
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Calculating MHR
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MHR x .8 MHR x .91 |
Calculating max HR zones
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MHR - RHR =
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Heart Rate Reserved HRR |
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HRR x .65 HRR x .80 --------------------- take this number and add your RHR back to it |
HRR formula |
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The type of activity done with the intent of improving muscle fitness
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Progressive Resistance Exercise |
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The amount of force you can produce with a single maximal effort of a muscle group
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Muscle strength |
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The capacity of the muscle to continue contracting over long periods of time |
Muscle endurance |
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Speed and power (strength and speed activity) More anaerobic Generate greater tension but fatigue more quickly Used for sprinting |
Fast-twitch fibers (type 2) |
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More aerobic Suited to endurance activity Long distance running or cycling |
(Type 1) |
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consist of two phases: the concentric and eccentric
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isotonic |
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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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Concentric contractions |
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Isotonic muscle contraction in which the muscle lengthens- when the weight is gradually lowered and the contracting muscle gets longer |
Eccentric contractions |
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Type of muscle contraction in which the muscle remains the same length ex: wall sits |
isometric |
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More knowledge on proper form Greater risk for injurt Spotters are important Multiple exercises Cheap Mobile |
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Controlled range of motion less use for spotters easy to change weights |
Benefits of machines |
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High load, low reps F: 2-3 days a week I: 60-80% RM T: 1-3 sets of 3-8 reps |
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20-50% RM T:2-5 sets, 9-25 reps |
Endurance target zone |
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F: 2-3 days I: 40-60% RPM |
Stimulus for overall muscle fitness |
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Replaces normal functioning organs, glands, etc for those hormones |
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Replaces bodies ability to grow
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HGH- human growth hormone |
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increase recovery |
creatine |
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