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Fitness Flashcards

1
Q

Benefits of fitness

A

Improvements to the cardiovascular system, respiratory system, muscular system, skeletal system, nervous system.
Body composition

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2
Q

Benefits of health

A

Endocrine [hormones], immune [defend against infection]

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3
Q

Benefits of mental/social

A

Social skills, achieve academic, self-esteem, self discipline, healthier body image

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4
Q

What can fitness components be classified as

A

Health or skill

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5
Q

What are the five health related fitness components

A

Cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition

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6
Q

What is cardiovascular endurance

A

The ability of the heart and lungs to deliver blood and oxygen to the muscles

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7
Q

What is muscular strength

A

The billet he to perform an exercise or movement once or a few times

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8
Q

What is muscular endurance

A

The ability to perform a strength movement repeatedly or continuously without stopping for a set period

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9
Q

What is flexibility

A

The ability to move your body and body parts through a wide range of motion

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10
Q

What is body composition

A

Refers to the make up of the body in terms of lean mass and fat mass

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11
Q

What are the six skill related fitness components

A

Agility, balance, coordination, speed, power, reaction time

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12
Q

CRE stands for what

A

Cardio respiratory endurance

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13
Q

What is CRE

A

The efficiency with which your cardiovascular system and respiratory system can deliver oxygen and other nutrients to the working muscles and to remove wastes

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14
Q

What is cardio respiratory endurance measured in

A

VO2 Max value

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15
Q

What does VO2 Max value indicate

A

The amount of oxygen that the body can obtain and use in a given time. When performing activity to a maximal intensity

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16
Q

What are the three energy systems

A

Anaerobic alactic system, anaerobic lactic system, aerobic system

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17
Q

What is an indication of a persons cardiorespiratory fitness level

A

Their heart rate

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18
Q

Your target heart rate is usually between what percentages

A

60 to 80% of your maximum heart rate

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19
Q

What is your resting heart rate

A

Your heart rate when you are not moving for sometime

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20
Q

What is your working hard right

A

Your heart rate when you are physically active

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21
Q

What is your recovery heart rate

A

Your heart rate after being physically active

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22
Q

What is the recovery time

A

Amount of time it takes for your heart rate to go back to resting heart rate

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23
Q

What are the four components of muscular fitness

A

Endurance, strength,power, flexibility

24
Q

What is endurance

A

The ability to perform an exercise with several consecutive repetitions

25
What is strength
The ability to perform an exercise once or a few times
26
what is power
The Ability to perform a strength and movement quickly
27
What is muscular strength
The maximum amount of force a muscle can produce in a single effort
28
What is muscular endurance
Is the ability of the muscles to exert a sub maximal force overtime
29
What are three types of ways of training
Isometric, isotonic, isokinetic
30
What is isometric Training
Muscles produce tension but do not change in length or joint angle
31
What is isotonic training
Muscular contractions have a concentric phase, in which you lift the weight and the muscle shortens, and an eccentric phase, and what you slowly lower the weight and the muscle lengthens under tension
32
What is isokinetic training
The muscle performs a maximal contraction of moving the joint at a constant speed throughout its full range of motion
33
What is overload
Defined as the muscles must be made to work harder than they are used to working
34
What is diminishing returns
Is defined as the fitter a person becomes, the slower the improvements
35
What is progression
Is where the muscle overload should be increased and small increments.
36
What is specificity
Emphasizes exercises that work muscles important to a particular sport or activity
37
What is individual differences
Are defined as there is nobody is the like, program should be individualized to meet the goals of the person training and their profile
38
What is reversibility
Can be defined as you use it or lose it, once you stop training benefits are lost
39
What are the three types of stretching
Static, ballistic, dynamic
40
Is static stretching
It’s without movement, without bouncing
41
Is ballistic stretching
Is with movement and with bouncing
42
What is dynamic stretching
Is with slowed and controlled movements
43
What are the three body types
Endomorph, ectomorph, mesomorph
44
Describe the endomorph body type
Round and soft with hips, trouble maintaining weight, Easily stores fat
45
Describe the ectomorph body type
Long and lean body, sell them overweight, light skeletal structure with small muscle development
46
Describe the mesomorph body type
Large heavy frame with good muscle development, usually not overweight
47
What are some disadvantages of high fat percentages
How are resting heart rate, high blood pressure, onset of diabetes, cardiovascular diseases, lower physical activity levels
48
What are ways not to lose weight
Fasting, “ sweating off the pounds”, Fad diets
49
What is the safest and most effective method of losing weight
Through a balanced diet, regular cardiovascular exercise and regular resistance training
50
So healthy rare of losing weight
1 to 2 pounds a week
51
What is the ideal fat percentage for males and females
Males – 5 to 15%, females – 7 to 18%
52
What affects flexibility
Skeletal system, soft tissue, elasticity of the Ligaments, connective tissue and muscle
53
Loss of flexibility is caused by
Disease, and activity, and balance muscular development
54
What is the fitt for cardio respiratory endurance
Frequency – 3 to 5 times per week Intensity – work up to you and maintain a target heart rate Time – once your body is accustomed to exercise attempt to keep moving for at least 20 minutes Type – continuous motion of large muscle groups
55
What is the FITT for muscular strength
2 to 3 times per week, high resistance, 75% to maximum weight. Low repetitions, two or three sets, minimum 20 minutes, want to three sets of 6 to 10 repetitions, free weights, universal gym
56
What is the FITT for muscular endurance
2 to 3 times per week, low to moderate resistance, minimum 20 minutes, three sets of 16 to 20 repetitions, free weights, universal gym
57
What is the FITT for flexibility
Every day, slow and controlled movement, a minimum of 12 minutes holding each stretch for at least 30 seconds, static

Health (6 decks)

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