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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
Q

What is strength

A

The ability to perform an exercise once or a few times

26
Q

what is power

A

The Ability to perform a strength and movement quickly

27
Q

What is muscular strength

A

The maximum amount of force a muscle can produce in a single effort

28
Q

What is muscular endurance

A

Is the ability of the muscles to exert a sub maximal force overtime

29
Q

What are three types of ways of training

A

Isometric, isotonic, isokinetic

30
Q

What is isometric Training

A

Muscles produce tension but do not change in length or joint angle

31
Q

What is isotonic training

A

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
Q

What is isokinetic training

A

The muscle performs a maximal contraction of moving the joint at a constant speed throughout its full range of motion

33
Q

What is overload

A

Defined as the muscles must be made to work harder than they are used to working

34
Q

What is diminishing returns

A

Is defined as the fitter a person becomes, the slower the improvements

35
Q

What is progression

A

Is where the muscle overload should be increased and small increments.

36
Q

What is specificity

A

Emphasizes exercises that work muscles important to a particular sport or activity

37
Q

What is individual differences

A

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
Q

What is reversibility

A

Can be defined as you use it or lose it, once you stop training benefits are lost

39
Q

What are the three types of stretching

A

Static, ballistic, dynamic

40
Q

Is static stretching

A

It’s without movement, without bouncing

41
Q

Is ballistic stretching

A

Is with movement and with bouncing

42
Q

What is dynamic stretching

A

Is with slowed and controlled movements

43
Q

What are the three body types

A

Endomorph, ectomorph, mesomorph

44
Q

Describe the endomorph body type

A

Round and soft with hips, trouble maintaining weight, Easily stores fat

45
Q

Describe the ectomorph body type

A

Long and lean body, sell them overweight, light skeletal structure with small muscle development

46
Q

Describe the mesomorph body type

A

Large heavy frame with good muscle development, usually not overweight

47
Q

What are some disadvantages of high fat percentages

A

How are resting heart rate, high blood pressure, onset of diabetes, cardiovascular diseases, lower physical activity levels

48
Q

What are ways not to lose weight

A

Fasting, “ sweating off the pounds”, Fad diets

49
Q

What is the safest and most effective method of losing weight

A

Through a balanced diet, regular cardiovascular exercise and regular resistance training

50
Q

So healthy rare of losing weight

A

1 to 2 pounds a week

51
Q

What is the ideal fat percentage for males and females

A

Males – 5 to 15%, females – 7 to 18%

52
Q

What affects flexibility

A

Skeletal system, soft tissue, elasticity of the Ligaments, connective tissue and muscle

53
Q

Loss of flexibility is caused by

A

Disease, and activity, and balance muscular development

54
Q

What is the fitt for cardio respiratory endurance

A

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
Q

What is the FITT for muscular strength

A

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
Q

What is the FITT for muscular endurance

A

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
Q

What is the FITT for flexibility

A

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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