7th grade gym Flashcards
Muscular strength
The ability of a muscle or muscle group to exert a maximal force
What are the four components of fitness
Muscular strength
Muscular endurance
Cardiovascular endurance
Flexibility
Muscular endurance
The ability of a muscle or muscle group to repeatedly exert a submaximal force
Cardiovascular endurance
The body’s ability to provide oxygen to working muscles.
Aerobic activity
Activities or exercises with a constant intensity level, little or no rest, and exercise heart rates within the target zone.
Flexibility
The capacity of a muscle of joint to move through its full range of motion
Anaerobic activity
Activities or exercises with different intensity levels, rest periods, and exercise heart rates in and out of the target zone.
FITT PRINCIPLE definition
A set of guidelines that allow you to set up your workouts based on your current fitness level, while helping you ensure that you achieve your fitness goals. THE FITT PRINCIPLE OUTLINES HOW TO MANIPULATE YOUR TRAINING PROGRAM TO IMPROVE YOUR FITNESS. It also helps you figure out how to change your workouts so you avoid getting bored, getting injured, and hitting plateaus.
What’s do the letters in the FITT principle stand for
Frequency- how often you exercise per week at least 3 days
Intensity- how hard a person works to increase your heart rate, at leafs a moderate intensity (RPE 12)
Time (duration)- how long you exercise, at least 20mins
Type- what kind of exercise, (cardio, strength, or combo)
Overload principle
A greater than normal stress or load on the body is required for training adaptation to take place. In simpler terms, you must do more than you have done before if you want to improve your fitness
Specificity principle
Asserts that the best way to develop physical fitness for a sport is to train the body as close as possible to the way it will be used in your sport.
Reversibility principle
When you stop training, your fitness gains will disappear, usually much faster than they were gained. In short, “use it or lose it”
Interval training
A method of cardiovascular training that involves alternating bouts of high intensity and rest. You can structure an interval workout in time, distance, or heart rate.
Work to rest ratio
A formula for changing the intensity of an interval workout by varying the amount of time you work and the amount of time you recover.
Resting heart rate
Number of times your heart beats per minute while at rest
Target heart rate zone
A range of heart rates that when exercised within for extended amounts of time, helps to bring about improved cardiovascular fitness.
Failure
When you perform an exercise to exhaustion
Exercise heart rate
The number of times your heart beats per minute while exercising
Volume
The total amount of work you perform during a strength training session (sets x reps)
Set
Number of repetitions completed for an exercise
Repetition
The number of times you perform an exercise within a set
Body composition
Term used to describe the percentage of fat, muscle, and bone in human bodies
Rate of perceived exertion (RPE)
A scale used to measure the intensity of your exercise (6-20)
