Wellness Final 5/28

Front 1

The system is made up of the heart, blood, and blood vessels

Back 1

Cardiovascular

Front 2

There are 3 Principles of training - list them:

Back 2

Progression, specificity, and overload

Front 3

Frequency refers to how you exercise

Back 3

Often

Front 4

states that specific exercises will have specific results on specific body parts

Back 4

Specificity

Front 5

If you increase the of your run from one mile to two miles, you are increasing .

Back 5

Length and intensity

Front 6

: what kind of exercise you are doing

Back 6

Type

Front 7

refers to working harder than is normal for you

Back 7

Overload

Front 8

is the primary goal of wellness activities

Back 8

Fitness

Front 9

Time is how you exercise

Back 9

Long

Front 10

The principle of states to increase overload slowly as body adapts

Back 10

Progression

Front 11

Intensity means how you are exercising

Back 11

Hard

Front 12

List 6 risk factors of cardiovascular disease you CAN control

Back 12

weight, obesity, diet, stress, inactivity, smoking, drug use

Front 13

List 3 risk factors if cardiovascular disease you CANNOT control:

Back 13

Heredity, gender, age

Front 14

The best place to take your pulse is on your and .

Back 14

Wrist and neck

Front 15

The heart is located in the of your chest

Back 15

Middle

Front 16

The more cardiovascular fit you are, the your resting heart rate is

Back 16

Lower

Front 17

When using the heart rate monitors the range you want to be between is - b.p.m. (beats per minute)

Back 17

150-180

Front 18

List the 4 ways you can apply the overload principle

Back 18

Intensity, frequency, time, type

Front 19

is the ratio of fat to muscle/bone/other tissues in a person's body

Back 19

Body composition

Front 20

is the minimum amount of body fat a person should have

Back 20

Essential body fat

Front 21

Binging and purging is characteristic of

Back 21

Bulimia (an eating disorder)

Front 22

is the most accurate way to measure body fat

Back 22

Underwater weighing

Front 23

According to Fitness Gram- females should have body composition under

Back 23

32%

Front 24

According to Fitness Gram- males should have a body compostion under

Back 24

25%

Front 25

The amount of force a muscle can exert is called

Back 25

Muscular Strength

Front 26

is the ability to use muscles over and over again without fatigue

Back 26

Muscular endurance

Front 27

The way we tested body composition was:

Back 27

electrical impedance

Front 28

The push up test was used to measure

Back 28

Muscular strength

Front 29

A strength work out would consist of reps and weights

Back 29

fewer and more

Front 30

An endurance work out would consist reps and weight

Back 30

more and less

Front 31

List 3 benefits of exercise:

Back 31

Feel good, look good, complete tasks without fatigue`

Front 32

List 3 ways to increase flexibility

Back 32

Yoga, stretching, dance

Front 33

Your heart is a that is why you can make it stronger by cardiovascular exercise

Back 33

Muscle

Front 34

You should stretch times a week to reach an adequate level of flexibility

Back 34

3

Front 35

These 3 exercises will increase flexibility:

Back 35

PNF, Static, and ballistic stretching

Front 36

Fitness Gram testing was used to assess your fitness components

Back 36

Health-related

Front 37

Warming up is beneficial because it:

Back 37

warms muscles, helps prevent injury, prepares body for more vigorous activity

Front 38

Cooling down is beneficial because it

Back 38

Prevents blood poolings in legs, fainting, and injury

Front 39

Your is the weight at which you look good and feel the most comfortable

Back 39

Ideal body weight

Front 40

fitness is the ability of the heart, lung and blood vessels to function efficiently while exercising

Back 40

Cardiovascular

Front 41

is the ability to exert force one time

Back 41

Strength

Front 42

is the ability to use muscles for a long period of time

Back 42

Muscular endurance

Front 43

is the range of movement possible at various joints

Back 43

Flexibility

Front 44

is the ability to keep an upright posture

Back 44

Balance

Front 45

is the time it takes to get moving after a signal

Back 45

Reaction time

Front 46

is the ability to cover a distance in a short time

Back 46

Speed

Front 47

is the ability to change the position of your body with control

Back 47

Agility

Front 48

is the integration of eye, hand, and foot movement

Back 48

Coordination

Front 49

is the ability to do strength performances at a rapid pace

Back 49

Power

Front 50

Oxygen and food are delivered to the body's cells by

Back 50

Exercising

Front 51

A pound of fat is equal to calories

Back 51

3500

Front 52

is the number if calories needed per day for your basic needs.

Back 52

Basal Metabolism

Front 53

training involves alternating several short bouts of high intensity exercise with a rest period in between

Back 53

Interval

Front 54

stretching is stretching slowly as fair as you can without pain

Back 54

Static

Front 55

is a plan to determine what you want to accomplish and then establishing how to do it.

Back 55

Goal setting

Front 56

Exercises that use your body weight as resistance is called

Back 56

Calisthenics

Front 57

What muscle group is working when performing the bench press?

Back 57

Pectorals

Front 58

Which muscle group is working when performing a leg curl?

Back 58

Hamstrings

Front 59

Which muscle group is working when you perform the lateral pull down?

Back 59

Lattisimus dorsi

Front 60

What muscle group is working when performing the arm curl?

Back 60

Biceps

Front 61

Which muscle group is working when performing the leg extension?

Back 61

Quadriceps

Front 62

Which muscle group is working when performing heel raises?

Back 62

Gastrocnemius

Front 63

Which type of goals describe what you want to accomplish overall?

Back 63

Long term