Test Flashcards
What are the 3 general body types
Endomorph, ectomorph, mesomorph
Describe the physical attributes of each of the 3 types
Ecto: slim, slender,leen
Meso: middle build, not as slim
Endo: rounder build, more fat than muscle
What’s a simple way to measure your body frame size?
Wrist circumference test
Lean body mass refers to your
Total weight - weight of fat
When assessing body compositions measurements, an ideal range of body fat percentage for boys would be
10%-15%
Ideal body fat percentage for girls would range
20-25%
Children have a ______ percentage of body fat
Higher
Body Mass Index (BMI) tells
If you are at a good weight for your height
You would be considered fairly healthy with a BMI of less than ___
24.9
Name four health problems associated with being overweight
Heart issues, high BP, diabetes, high cholesterol, stroke
Moving greater mass requires
More work, more energy
Name 3 components of the body that are involved in your overall flexibility
Muscles, tendons, ligaments
Flexibility involved your range of ______
Motion
Name 3 benefits of good flexibility
Decrease injury, stress release, increase blood flow
True or false, since your flexibility is genetically determined it is virtually impossible to improve it substantially
False
Name 3 areas of the body that benefit from flexibility training
Lower back, thighs, shoulder area
True or false, children are generally more flexible than adults
True
Name 2 things to avoid when stretching
Bouncing, holding breath
True or false, when stretching, you need to stretch the ligaments and tendons as much as possible
False
When are the best times to stretch
Evening, when the body is warm, pre/post workout
How does flexibility work hand-in-hand with other components of fitness
Increases endurance and muscular strength
Describe the difference between muscular strength and muscular endurance
Muscular strength: amount of force you can put out
Muscular endurance: amount of times you can move that weight without getting exhausted
What are “the two R’s” of strength training?
Repetition and resistance (endurance & strength)
Name 3 benefits of building muscle strength
enhance quality of life, improve quality to do everyday activity, protect joints from injury
true or false, since your muscle strength is genetically determined it is virtually impossible to improve it substantially
false
name 3 areas of the body that need to be trained for muscle strength
upper, lower, core (legs, arms)
name an exercise that will strengthen the midsection
oblique crunches (planks, sit-ups, bridges)
true or fales, strength training will cause girls to gain a masculine phystique
false
name 2 things to avoid when strength training
not warming up, lifting too heavy
how does muscle strength work hand-in-hand with other components of fitness
it improves jumping, sprinting, and general sports skills
What is the Karvonen Formula?
It helps you find your target heart rate
how do you find your maximum heart rate?
220 - age
find your maximum heart rate
220-14=206
how do you find the minimum heart rate you should have during the aerobic segment of a workout?
maximum-resting(.6) + resting
206-140(.6)+140= 150
how do you find the maximum heart rate you should have during the aerobic segment of a workout?
maximum-resting(.8)+resting
