Midterm Exam Prep Flashcards
What is Physical Fitness?
The ability of your body systems to WORK TOGETHER more effeciently
What are characteristics that are passed down from parent to offspring called?
Heredity
What is Body Compisition?
The amount of fat present in the body (or) all the tissues of fat on the body
What is Cardio-respiratory Fitness?
The ability of the HEART, LUNGS, and BLOOD VESSELS to work efficiently when a person exercises.
When should we take our Recovery Heart Rate?
1-3 minutes AFTER an activity (Exercise)
What is Target Heart Rate?
The beats per minute while exercising which tells if you are improving. It should be between 50%-80% of your max heart rate
If pulse falls below your THR, during exercise should you increase or decrease?
Increase exercise
What is the test for Cardiovascular Fitness?
P.A.C.E.R
How do we measure our Body Composition?
Body Fat Analyzer (B.F.A)
What is Muscular Strength?
The amount of force a muscle can produce.
What is the test for Muscular Strength?
The Push-Up test
What is the test for Muscular Endurance?
The Curl-Up test
What is Muscular Endurance?
The ability to contract the muscles many times without tiring or resting.
What is Power?
The amount of great force you can produce over a short period of time
What are the 5 Skill-Related fitness?
- Agility
- Balance
- Coordination
- Reaction Time
- Speed
What is Agility?
The ability to quickly change your body position and movements
What is Balance?
The ability to stay upright whilst standing or moving
What is Coordination?
The ability to use your senses or body parts together
What are the two types of Coordination?
- Hand-eye coordination
- Foot-eye coordination
What is Reaction Time?
The amount of time it takes to move when you realize you need to react
What is Speed?
The ability to move across an area in a short period of time
What is the minimum amount of days per week to engage in rigorous activity?
3 days per week
What should we do when exercising in Cold, Wet, and Windy weather?
- Dress Properly
- Avoid exercising in this weather
What should we wear when exercising in Cold, Wet, or Windy weather?
Wear several LAYERS of LIGHTWEIGHT clothing.
What should we do when exercising in Hot & Humid weather?
- Begin GRADUALLY
- Drink WATER
- Rest frequently in shaded areas to LOWER BODY TEMPERATURE
What should we wear when exercising in Hot & Humid weather?
Wear proper clothing, LIGHT colors and POROUS material
What is the formula used to make sure your goals are clear and reachable?
S.M.A.R.T
What does S.M.A.R.T stand for?
S - Specific (sensible/significant)
M - Measurable (motivating)
A - Attainable (achievable)
R - Relevant (realistic/reasonable)
T - Time Based
What are the principles of exercise?
A. Overload
B. Progression
C. Specificity
What are the Principles of Overload?
Doing more physical activity than normal, adjustable by frequency, intensity, or time
What are the Principles of Progression?
The amount of intensity in a Physical Activity increasing gradually, adjustable by adding intensity when exercise feels too easy
What is the formula to alter a fitness program to improve fitness?
The F.I.T.T formula
What does F.I.T.T stand for?
F - Frequency (how often)
I - Intensity (how hard)
T - Time (how long)
T - Type (what type/what muscle)
What is Heart Rate?
The number of time your heart beats per minute, indicating the INTENSITY of an exercise
How do you Measure your Heart R
ate?
Put two fingers on your wrist or under your chin
What is Weight Training?
Strength training that occurs when using heavy weights with low repetitions
What are two types of exercises?
Isotonic Exercise - Movement involved
Isometric Exercise - No movement involved
What is a Repetition? (Rep)
The number of consecutive times an exercise in a set is completed
What is a set?
One full group of repetitions of a specific exercise
What are the 3 stages of a workout?
1 - Warm-up
What is a Warm-up?
A series of activities like heart and muscle warm-ups and stretches to prepare the body for more vigorous exercises and helps prevent injury. It is usually 1-3 MINUTES
What is a Cool-down?
A series of activities like heart and muscle cool-downs and stretches that helps the body recover after vigorous exercise that usually LASTS 1-3 MINUTES
What is an Overuse Injury?
An injury that occurs when a repeated movement of a specific group of muscles causes bodily wear and tear
What is a Risk Factor?
Anything that increases a person’s chances of an occurring health issue
What are some Controllable Risk Factors?
- Smoking
- Stress
- Drug use
- Alcohol use
- Lack of nutrition
What are some Non-Controllable Risk Factors?
- Age
- Biological gender
- Heredity
What are the steps to creating a personal fitness plan?
1 - Evaluating current fitness levels
