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50 Cards in this Set

  • Front
  • Back
what is hypathermia?
the reduction of body fluids and an increase in body temperature
what is hypothermia?
decline of body temperature and metabolism
what are the 2 steps of warming up?
large muscle activity (running in place) and static stretching
what is a cool down?
10-15 period of mild exercise, allows your heart rate to return to normal
what is FIT?
frequency(how often), intensity(how hard) and time(how long)
what is the principle of overlaod?
the systems of the body will become stronger and function better in increased demands are placed upon them
how frequent should an exercise be preformed?
3 days a week
what should be the heart rate during exercise?
60-90%
how long should an exercise be preformed?
20-60 min
what is the principle of progression?
move from aerobic to strenght building exercises
slowly and progressivly apply stress to the body when needed
what is the principle of specificity?
specific exercises the improve specific components of physical fitness
how many of the nine health risk factors can be controlled?
6
what is muscular strength?
the ability of a muscle group to apply a maximal force against a resistance one tiem
what is muscular endurance?
the ability to use muscles for a ong period of time
what is power?
the ability to do strength performances at a rapid pace
what is a joint?
the point at which two bones come together
what is a ligament?
attach bones to bones
what is a muscle tendon?
connects bone to muscle
what is static stretching?
slowly moving the muscle to its stretching point and holding it for 15-30 seconds
what is ballistic stretching?
jerky movements, harmful
what is isostatic stretching?
not recommended, static stretching with help
exercises should be done for how long?
at least 15 min
where do the arteries carry blood?
towards the heart
where dose the exchange of food for waste take place?
the capillaries
check your recovery heart rate when?
5 and 10 min
what is the leading cause of death in the US?
heart problems
what are slow twitch fibers?
slow to contract aerobic or muscular endurance activities
what is an isometric exercise?
isometric exercises are against a stationary object
what is an isotonic exercise?
weight is moved through a range of motion
what are isokinetic exercises?
resistance is adjusted to force (macines)
when pushing against resistance what do you do?
exhale, count of 2
when lowering the weight what do you do?
inhale, count of 4
what are the 5 types of joints?
pivot, gliding, hinge, ball and socket, and pivot
what is somatotype?
body type
what is an endomorph?
large, soft, bulging, body and perar shped appearance
what is a mesomorph?
solid, musclar, and large boned
what is an ectomorph?
slender body and slight build, have trouble gaining weight
muscle and other nonfat tissues are defined as?
lean body mass
what works the Quads?
lunges, squats, wall sits, leg extensions, leg press
what works the hams?
prone leg curl
what works the latissmus dorsi (upper back)?
pull-up's, bent over barbell row, row/rear delt, pulling, dumbbell row, pullover
what works the lower back?
back extensions, superman, superman plank twists
what works the pectoralis(chest)?
bench press, fly, incline bench press, bar dip, pushups, pushing
what works the triceps?
french press, push-ups, pushing, close grip bench press, kickbacks, overhead dumbbell extensions, parallel bar dip, arm extensions
what works the biceps?
bicep curl, arm curl, hammer curl, preacher curl, chin-ups, pulling
what works the deltoids?
overhead press, arnold press, lateral raise, front raise, upright row, shrugs
what works the lower abs?
seated leg raise, hip raise, reverse crunch, hanging leg raise
what works the upper abs?
cruches, reaches, leg up reach of sky
what works the obliques?
side crunch, bicycles, alternating crunches
what works the calf's?
calf raises, rotary calf