Fitness Flashcards
What is aerobic endurance/ cardiovascular fitness?
The ability for the heart to pump blood and oxygen around your body while you exercise for a sustained amount of time without tiring
What is muscular endurance?
The ability of a muscle to continue contracting for a sustained period of time against a light to moderate load
What is muscular strength?
The maximum force a muscle or group of muscles can produce
What is flexibility?
Having a good range of movement at all joints
What is body composition?
It’s used to describe the percentages of fat, bone, water and muscle in human bodies
What is agility?
The ability to move quickly and easily
What is balance?
An even distribution of weight enabling someone to remain upright and steady
What is coordination?
Combining different parts whilst moving
What is power?
When someone exerts force and physical strength on something
What is reaction time?
The length of time taken for a person to respond to a given stimulus or event
What is speed?
The ability to move body parts quickly
Where can a person take their pulse?
On their neck or on their wrist
What is continuous training?
Working at a steady pace for a long period of time, at least 20 minutes
What is interval training?
A period of hard work followed by rest
What is circuit training?
A number of different exercises arranged so that you move from one to the next
What are the components of fitness?
- Speed
- Strength
- Suppleness
- Reaction Time
- Coordination
- Power
- CV Fitness
- Agility
- Balance
- Muscular Stamina
When we are exercising what should our heart rate be to ensure we are exercising in our training zone?
60% to 80% of your maximum heart rate (HR)
How do you calculate your training zone?
220 - (age) = MaxHR
60% = MaxHR60 = a
80% = MaxHR80 = b
Training Zone = 60% to 80% = a to b
What does F.I.T.T stand for?
Frequency
Intensity
Time
Type
What does RPE stand for? Can you explain how it can be used?
RPE stands for Rate of Perceived Exertion. It’s used o measure the intensity of your exercise. The RPE scale runs from 0 to 10 and it shows how easy or difficult you find an activity 0 - Nothing at all 1 - Very light 2 - Light 3 - Moderate 4 - Somewhat heavy 5 - Heavy 6 7 - Very heavy 8 9 10 - Very, very heavy You should exercise at levels 3 and 4
What is your resting heart rate?
Your heart at rest. This is normally between 60 and 90 bpm
What is your working heart rate?
Your heart rate when you are exercising
What are the rules for the use of a treadmill?
- Always attach safety clip
- Always face forwards
- Always have both feet on the treadmill
What are the rules for the use of a cross trainer?
- Always fact forwards
- Always have one foot on each side
- Make sure you set the machine to at least level 3
What are the rules for the use of a bike (exercising equipment)?
- Before you start, make sure you know where the brake is
- Always face forwards
- Always put feet in peddles
What are the rules for the use of a rower?
- Place feet in foot straps
- Always hold handle with 2 hands
- Always face forwards
What are the rules for the use of a stepper?
- Always face forwards
* Always have one foot on each side
