Chapter 15: Fitness Flashcards
What are some measurable aspects of physical fitness?
Muscular strength, muscular endurance, aerobic endurance, flexibility, body composition
What does FITT stand for?
Frequency
Intensity
Time
Type
What is the overload principle?
A work load greater than you are used to is needed for growth
What is the reversibility principle?
Muscles atrophy quickly without training (you don’t use it, you lose it)
What sarcopenia result in?
Degenerative loss in muscle mass
What is the approximate ideal amount of reps to train muscular endurance?
Around 15
What is the heart rate reserve (HRR) method (a.k.a Karvonen method)?
The method to find the target heart rate zone for cardiorespiratory training. HRR is the difference between the max heart rate and resting heart rate
What are the 3 main types of stretching?
Dynamic, static, proprioceptive neuromuscular facilitation (PNF)
What is body composition measuring?
The percentages of lean body mass and fat body mass
What is muscular power?
A combination of speed and force (test example would be vertical jump)
The ability to change direction quickly is known as what?
Agility. Training is usually highly sport specific
The ability to perform movements smoothly and efficiently is known as what?
Coordination
What is station training?
Completion of all sets of an exercise before moving on. The same muscle groups are stressed repeatedly
What is circuit training?
One set per exercise then moving on to the next exercise with little rest. This includes cardiorespiratory training
