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Health > Fitness Test > Flashcards

Fitness Test Flashcards

1
Q

physical fitness

A

having enough energy to meet the demands of daily living and enough left over for the unexpected

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2
Q

What are the components of physical fitness?

A
  • flexibility
  • muscular strength
  • muscular endurance
  • cardiovascular endurance
  • neuro muscular (hand-eye) coordination
  • body composition
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3
Q

another word for hand-eye coordination

A

neuro muscular

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4
Q

progressive overload principle

A

GRADUALLY increasing the work load placed on your body in order to gain a training effect

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5
Q

training effect

A

any improvement (physical changes) in your fitness level

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6
Q

aerobic exercise

A

an energy making process in the body that uses oxygen

  • creates ATP
  • waste is CO2
  • LSD (long slow distance)
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7
Q

Anaerobic exercise

A

an energy making process in the body that does not use oxygen
-creates ATP
-wastes lactic acid
oxygen debt causes an anaerobic process to begin

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8
Q

textbook method

A

220-age= Max. HR

Max. HR * 0.60, Max. HR * 0.85= target HR range

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9
Q

Mark Allen method

A

180-age= target HR
-5 if you currently do not exercise or are prone to catching colds
+5 if you have been exercising regularly w/out injury for 2 years

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10
Q

basic method

A

if you can carry on a conversation while exercising w/out gasping for air, you are exercising aerobically

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11
Q

swimmer’s workout

A

easy= 20% above RHR
build up= 40% above RHR
med/hard= 60% above RHR
all out= 100% above RHR

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12
Q

chest

A

pectorals; pushing

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13
Q

back

A

latissimus doris; pulling

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14
Q

upper back

A

trapezius; shrug

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15
Q

low back

A

erectors; stand up from a bent over position

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16
Q

shoulder

A

deltoid; abduct upper arm

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17
Q

forearm

A

brachialis radialis; wrist movement

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18
Q

neck

A

sternocliedomastoid; turns head

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19
Q

abdominals

A

abdominus rectus;to sit up

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20
Q

rear end

A

glutal group (maximus, medius, minimus); running, squats

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21
Q

upper leg -thigh

A

quadricep; extend leg

22
Q

upper leg -hamstring

A

biceps femoris semitheonosis, semimembranosis; flex leg

23
Q

calf

A

gastrocnemius; extend foot

24
Q

sprain

A

occurs in a joint (ligament)

25
Q

strain

A

pulled muscle

26
Q

R.I.C.E.

A

rest, ice, compress, elevation

27
Q

ligament

A

bone to bone

28
Q

tendon

A

muscle to bone

29
Q

cartilage

A

padding between bones

30
Q

heat exhaustion

A

the body is struggling to oil itself

31
Q

heat stroke

A

the body cannot cool itself

32
Q

concussion

A

bruise of the brain

33
Q

simple fracture

A

all damage stays under the skin

34
Q

compound fracture

A

broken bones poke through the skin

35
Q

Dr. Ken Cooper’s fitness test

A 
on the track, run as far as you can in 12 minutes:
8 laps: excellent
6-7: good
5: fair
4: poor
36
Q

electrolytes

A

substances in our body that can carry an electrical charge (ions) they balance fluid in our bodies ex. water, salt, potassium

37
Q

osteoporosis

A

sometimes called brittle bone disease. lack of calcium throughout life leads to this. spontaneous fractures in a patient. exercise also strengthens bones

38
Q

chronic disease

A

a disease that develops gradually and continues over a long period of time

39
Q

body composition

A

the ratio of lean body tissue to body-fat tissue

40
Q

health-relate fitness

A

describes qualities that are needed to maintain and promote a healthy body

41
Q

target health rate zone

A

normally between 60% and 85% of your max. heart rate

42
Q

FITT formula

A

frequency, intensity, time, and type

43
Q

repetitions

A

the number of times an exercise is repeated

44
Q

set

A

a fixed number of repetitions followed by a rest period

45
Q

dehydration

A

a state where your body has lost more water than has been taken in

46
Q

overtraining

A

caused by exceeding the recommendations of the FITT formula

47
Q

dietary supplement

A

any product that is taken by mouth that can contain a dietary ingredient, and is also labeled as dietary supplement

48
Q

anabolic steroids

A

synthetic versions of the male hormone testosterone that are used to promote muscle development

49
Q

sleep deprivation

A

a lack of sleep

50
Q

circadian rhythm

A

the body’s internal system for regulating sleeping and waking patterns

51
Q

insomnia

A

an inability to sleep even if one is physically exhausted

52
Q

sleep apnea

A

a serious sleeping disorder in with there are interruptions in normal breathing patterns during sleep

Health (8 decks)

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