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15 Cards in this Set
- Front
- Back
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Physical Fitness is a state of Health |
1. muscular strength and endurance 2. cardio endurance 3. flexibility |
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Can overweight person be physically fit? |
Yes, |
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Muscular Strength |
created by resistant exercises: pull ups, push ups, weight lifting |
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Muscular Endurance |
measure of the ability of a muscle group to sustain repeated muscular contractions against a weight or force over time. |
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Aerobic Fitness (cardiorepiratory fitness) |
Aerobic exercise 1. expands capacity of lungs 2. increase blood flow and oxygen to the muscles 3. strengthens the heart |
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Cardio-respiratory Fitness measured |
measure the maximum oxygen consumption: VO2 start to achieve 40-60 % V)2 aerobically fit people train at 70-85% VO2 |
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Maximum heart rate (MHR)
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the amount of blood circulated to muscles is equivalent to the number of times the heart sends out a pulse of blood each minute. A target heart rate during aerobic exercise. calculation: 208-(persons age x 0.7) Charlies' MHR= 208 - (19 x .7) = 194.7 |
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Flexibility |
range of motion of muscles and connecting tissue. Improve flexibility by stretching |
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Delayed Onset Muscle Soreness (DOMS) |
occurs when muscles are overused. To much physical exercise when out of shape. |
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Muscles need Fuel - what is the fuel? |
1. Body Fat 2. Amino Acids 3. Glucose and stored GLycogen |
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Low level of exercise - walking, swimming, house cleaning |
uses body fat as fuel |
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Medium level of exercise - tennis, basketball, soccer, running |
uses mostly body fat, and some glucose and amino acids |
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Maximum level of exercise - sprinting, wrestling, rowing, weight lifting |
uses mostly glucose and glycogen. |
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Glycogen |
a stored form of sugar found in muscles and liver. |
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when you hit the wall? |
you have used the stored glycogen and are running out of it. |
