Midterm Flashcards
Pyramid system for lifting weights
Pyramid training is a collection of sets, of the same exercise, that start with lightweight and higher reps, building up to a heavier weight and fewer reps.
The nervous system
It starts to develop right away and muscle mass starts to show around 8 weeks.
Why don’t we work the same area 2 days in a row
So we don’t tear or hurt any of our mussels
The valsalva maneuver
The Valsalva maneuver is a breathing technique that can be used to unclog ears, restore heart rhythm or diagnose an autonomic nervous system (ANS)
Assistance lifts
Bench press - pectoralis major, anterior deltoid, triceps brachii, biceps brachii, serratus anterior.
Incline bench press - pectoralis major.
Hammer curls - bicep and brachialis and some forearm muscles.
Tricep pull down - tricep, lats.
Front raises - anterior deltoids
what are the 5 components of physical fitness
(1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance.
What are the 3 energy systems
Atpcp, oxidative and lactic acid
10-15 , 90- 2 min, Up to 3 min
Why is it important to lift for balance
the chance of injury greatly decreases while stability, range of motion and posture improve.
What is the fat burning heart rate zone is and what the cardio training zone is
140 - 180 and then 180 higher. Your fat-burning heart rate is at about 70 percent of your maximum heart rate. The aerobic heart rate zone is a heart rate between 70% and 80% of your maximum heart rate (MHR).
The role of potassium and which foods are high in protein
Its main role in the body is to help maintain normal levels of fluid inside our cells. and is vital for synthesizing protein and metabolizing carbohydrates. Avocados, Bananas, Sweet Potatoes.
Fat Free Mass
includes your body’s water, organs, bone, and muscle content. fat-free mass refers primarily to muscle mass, especially while considering body composition and weight management.
Base Metabolic Rate
Your Basal Metabolic Rate (BMR) is the number of calories you burn as your body performs basic (basal) life-sustaining function.
Total Body water
Is the total amount of water in your body 60 - 70 for males and 50 - 60
Why is it so difficult for people ages 14-18 to gain weight/large muscle mass
Because they are still growing and there hormones are changing.
Bone groth
Why eating healthy: consuming enough protein and carbs can help with muscle building and working out.
Carbs provide you with energy and help prevent muscle loss and enhance muscle recovery. And protein provides essential amino acids that build and repair muscles.
