Muscles Flashcards
Muscular endurance
The greatest amount of force a muscle or muscle group can exert single effort
Flexibility
The ability to move joints or a group of joints through an entire normal range
Cardio-respiratory fitness
The ability to sustain prolonged exercise. The capacity of you heart, blood vessels, and lungs to function efficiently during vigorous sustained activity such as running
Body composition
The body’s relative amount of fat to far-free mass. People with optimal body composition are typically healthier, move more efficiently and feel better than those with less-than ideal body composition
BMI
body mass index. It is used to measure body fat based on height and weight
Deltiods
Exercise- arm raises
Location- shoulder
(Front view diagram)
Biceps
Exercise- none
Location- front part of upper arm
Pectorals
Exercise- none
Location- chest muscle
Quadriceps
Exercise- squats
Location-front part of thighs
Calves
Exercise- calf raises
Location- calfs
Hamestrings
Exercise- none
Location- back part of thighs
Forearm
Exercise- wrist curls
Location- back part of lower arm
Triceps
Exercise- dips
Location- back part of upper arm
Trapezius
Exercise- none
Location- neck and shoulder
(Back facing diagram)
Abdominals
Exercise- none
Location- stomach
Ectomorph
Tendency towards slightness
Endomorph
Tendency towards plumpness
Mesomorph
Tendency to be muscular
Set
Group of reps
With a short brake in between each one
Reps
The actual # of exercise
Ex: i did 15 sit ups= 15 reps =1 set
Warm up
Prepare body for activity
Revs cardiovascular system
Increases blood flow to muscles and raises muscle temp.
Cool down
Helps reduce temp. Of muscles
Reduce muscle injury,stiffness, and soreness
F.I.T.T.
F:frequency- how often
I:intensity-how hard
T:type-of exercise
T:time-how long
Heart rate
of times heart beats per minute
Resting heart rate
60-80 bpm
Calculate max heart rate
220 - age
Resistance training
Causes muscles to contract against external resistance
Causes increase in strength,tone,mass, and endurance
External can be weights or your own weight
Lean mass
Organs
Bones
Water
Fat mass
Essential and nonessential fats
Order of work out
1: warm up stretch after warm up activity
2: resistance- training or sport
3: cool down (stretch)
Teens and working out
Avoid lifting heavy things
Avoid over training
Talk to doctor before starting new work out plan
5 components
1 flexibility 2 muscle endurance 3 muscle strength 4 cardio-respiratory fitness 5 body compostion
Exercise physiology
The scientific study of the human body to exercise including changes in the heart and skeletal muscles
Physical fitness
The ability to function effectively throughout your day, preform you usual other activities and still have enough energy left over to handle stresses or emergencies which may arise
