Semester Ine Review Flashcards
What are three benefits of having good flexibility?
1) better posture
2) range of motion
3) injury prevention
What muscle group does the sit and reach test?
Lower back and hamstring flexibility
Define muscular strength
The ability of a muscle to exert force against a object
What excessive routine should you follow to develop muscular strength? Give an example exercise?
Low rep heavy weight (push ups)
What type of exercise routine should you follow to develop muscular endurance? Give an example
Anaerobic training and sit ups over a long period of time
What is your resting heart rate and how Is it determined?
It is your heart rate when you are not moving, and you can find it by finding a pulse spot and counting how many times a minute you feel it pulse
What is the best way to improve cardiovascular endurance? (3)
- push ups
- lifting
- jumping rope
What is the definition of a healthy body composition?
To have more body muscle than fat
What is the target heart rate zone in heart rate days?
70% - 100%
What does BMI stand for and how is it calculated?
- Body mass index
- weight/height
What does FITT stand for?
Frequency
Intensity
Time
Type
Push ups are used to measure muscular ________
Strength
The pacer test is used to measure _________ endurance
Aerobic
Sit ups are used to measure muscular ______________ strength
Abs
Sit and reach is used to __________
Measure flexibility of lower back and hamstring muscles
During heart rate days you are asked to work between _____% and _____%
70 - 100
Define muscular fitness
It is when a group of muscles are able to contract continuously without begining to fatigue
Define aerobic activity, and give two examples?
A activity that depends of on the aerobic energy generations process
1) jogging
2) swimming
DeFine anaerobic activity, and give two examples
Excesses consisting of slow rhythmic movements against a force
1) lifting
2) push ups
What does each color of the heart rate zone represent?
Blue- fat burning (under 70)
Green- in target zone
Orange -athletic training (80-90)
Red- (90+) athletic training
Explain the five health related components of fitness?
1) cardiovascular endurance
2) muscular strength
3) muscular endurance
4) flexibility
5) body composition
Explain the the six skill related components of fitness?
1) agility
2) balance
3) coordination
4) speed
5) power
6) reaction speed
