Aerobics Test Flashcards
Specificity
Improvement occurring in the fitness which is exercised
Progression
Gradual increase in exercise/activity
Intensity
Big workload until you can adapt to it
Duration
How long you work out
Frequency
How often you work out
Flexibility
Ability of joint/muscle to move through a maximum range of motion
Plateau
When your performance doesn’t change
Fats
Foods that provide energy but are stored
Carbohydrates
Major source of energy for the body
Saturated fats
Solid fats from animals
Monounsaturated fats
Liquid fats from veggies
Water soluble vitamins
Vitamins that dissolve in water
Minerals
Natural nutrients
Calorie
Measurement of potential energy of food
Concentric contraction
One end of muscle stays stationary while other end pulls/turns the bone around joint
Eccentric contraction
When there is a gradual release of the contraction
Hypertrophy
When your muscle grows
Atrophy
When your muscle shrinks
Aerobic exercise
Oxygen exercise using large muscle groups
Anaerobic exercise
Intense non oxygen exercise
Fast twitch
Short/intense workouts
Warm up
Beginning phase before workout
Cool down
Phase after workout
Slow twitch
Long exercise not super intense
Isotonic
Shortening/lengthening of muscle & movement at a joint
Isokinetic
Length of muscle changes at a constant speed
Isometric
When the muscle length remains constant while muscle tension increases
Contained in muscle toning phase of work out?
Stretching
Strength training sessions/time?
Tearing down muscle fibers. 48 hours
Effects of no flexibility
Muscle pain, lower back pain, unhealthy joints
Guidelines to achieve cardio respiratory fitness
Regular exercise Warm up Exercise Cool down Toning phase Stretch
Spotting techniques
2 spotters one on either side
1 spotter on bench
Communicate with them
Rules/types of stretching
Dynamic- static stretching before dynamic stretching
Contact & relax stretching- partner provides assistance
Cholesterol
Waxy fatty material your body manufactures. Good- HDL
Bad- LDL
Fatty acid for lower heart disease
HDL
Lean muscle mass
Everything in our body that had mass besides fat
How many calories per pound of body fat
3500
Weight loss, why not starve?
Exercise regularly/eat healthy.
Cause you’re not getting nutrients you need
Interval training/advantages
Involves alternating periods of exercise w/ periods of rest
Good for cardio & high heart rate
Target heart rate
65-85%
Muscle fibers
Slow twitch
Fast twitch
Overload
FITT Frequency Intensity Type Time
