final exam Flashcards
Health-Related Fitness (definition)
Helps you improve your overall well-being.
Muscular Flexibility (definition, example)
Definition – The ability of your joints to work through a full range of motion. Increasing your flexibility can prevent injury
Example – Sit and reach test
Muscular Strength (definition, example)
Definition – The ability of your body’s muscles to generate a maximum force in a short period of time.
Example – one repetition max on any given lift, max vertical jump test, a 40 yard dash
Muscular Endurance (definition,example)
Definition – How well a muscle can generate a force for a long period and/or the amount of time muscle can maintain activity
Example – sit-up test and any high repetition workout
Cardiovascular Endurance (definition, benefits, example)
Definition – Efficiency of the heart, lungs and vascular system to deliver adequate amounts of oxygen to working muscles.
Benefits- Increases blood flow, strengthens your heart and lowers your resting heart rate due to strong and more efficient pumps of the heart
Example – The pacer test and mile run
Body Composition (definition, example)
Definition – Describes the percentages of fat, bone and muscle in your body. You can improve body composition through improved diet, increased exercise and creating healthy routines.
Example – Tanita Body Composition Analyzer
6 Components of Skill Related Fitness
- Agility
- Balance
- Coordination
- Power
- Reaction time
- Speed
Agility (definition, example)
The ability to change direction or change the position of your body quickly and to control your body’s movements.
Example: Wrestling, Diving
Balance (definition, example)
The ability to keep an upright posture while standing still or moving.
Example: Tumbling, Balance Beam, Ice Skating, Yoga.
Coordination (definition, example)
The ability to use your senses together with our body parts, or to use two or more body parts together.
Example: DDR, Baseball, Soccer, Golf
Power (definition, example)
The ability to use strength quickly. This involves both strength and speed.
Example: Ability to shotput, throw the discus, high jump, play football, long jump well.
Reaction time (definition, example)
The amount of time it takes to move once you realize the need to act.
Example: Make a fast start in track or swimming. Dodge a fast attack. Trapping a hockey puck.
Speed (definition, example)
The ability to perform a movement or cover a distance in a short period of time.
Example: Interval Training workouts, good leg speed, fast runner.
Benefits for using the Heart Rate Monitor
The main reason we use the heart rate monitors is for you to assess your intensity level during workouts, other benefits include:
- Allows you control of your ability to work out at your best.
- Gives you responsibility of your own effort grade
- Allows you to monitor your heart rate in different activities.
- Accurate reading of your pulse.
- Monitors the total time you have been in activity
Watch Functions
The strap must be tight enough around your skin in order for the heart rate signal (coded) to be strong
Press the Red button once to get a heart rate. Press the red button the second time to start the stopwatch.
Press the Blue button (Lower left button) once to stop the stopwatch and twice to clear it and go back to the home screen.
Time in target zone “TZ”, is the time during your workout that you have spent in the class target zone of 140 bpm-200 bpm.
Troubleshooting
If your watch is not getting a reading above a double zero you should complete the following:
- Tighten or reposition strap
- Apply water to the strap
- Coding your watch is an attempt to have a more accurate signal between your bubble and your watch
- Your watch is coded if the heart signal in the lower left hand corner has an outline around it
FITT Formula
Frequency: How often are you working out?
Intensity: What is your heart rate when you are working out?
Time: How long do you work out for?
Type: What type of workout are you doing?
Target Heart Rate Zones (THR)
A specific age-based pulse rate to be maintained during aerobic exercise to ensure optimal cardiovascular function
- Fat Burning Zone - 60-70% of MHR
- Aerobic Conditioning Zone - 70-80% of MHR
- Anaerobic (Athletic Performance) Conditioning Zone - 80% or more of MHR
Maximum Heart Rate (MHR)
- the fastest rate at which your heart will be in one minute.
- knowledge of a student’s maximum heart rate may be used to determine target heart rate training zones.
Resting Heart Rate (RHR)
- is the number of contractions of the heart that occur in a single minute while the body is at complete rest.
- The strength of the heart can be measured simply by taking the resting heart rate into account. A strong heart can pump more blood each contraction, meaning that a strong heart needs to beat less times per minute than a weak one in order for the body to have adequate blood flow.
- On average, the resting heart rate is between 60 and 100 beats per minute
Recovery Heart Rate
- the heart’s ability to return itself to a normal rhythm after being elevated during exercise
- the greater the drop in heart rate after exercise during the reference period, the better the shape the heart is in
