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38 Cards in this Set
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- Back
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any body movement carried out by the skeletal muscles and requiring energy
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physical activity
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planned, structured, repetitive, movement of the body designed to improve or maintain physical fitness
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exercise
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a set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort
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physial fitness
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physical capacities that contribute to health
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health-related fitness
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name the 5 health related components of physical fitness
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cardiorespiratory endurance
muscular strength muscular endurance flexibility body composition |
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the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity
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cardiorespiratory endurance
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the amount of force a muscle can produce with a single maximum effort
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muscular strength
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the ability of a muscle or group of muscles to remain contracted or to retract repeatedly
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muscular endurance
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the range of motion in a joint or group of joints
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felxibility
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the proportion of fat and fat-free mass(uscle, bone, and water) in the body
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body composition
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when the body adapts to the particular type and amount of stress placed on it
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specificity
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to develop a particular fitness component, ___________
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perform exercises specifically designed for that component
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placing increasing amounts of stress on the body causes adaptations that improve fitness; progression is critical
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progressive overload
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FITT
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Frequency
Intensity Time Type |
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FITT principle for overload
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frequency- how often
intensity- how hard time- how long (duration) type- mode of activity |
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fitness improvements are lost when demands on the body are lowered
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reversibility
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if you stop exercising, up to _____% of fitness improvements are lost within ____ months
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50%
2 months |
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setting goals: SMART
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Specific
Measurable Attainable Realistic Time frame specific |
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very small blood vessels that distribute blood to all parts of the body
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capillaries
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left ventricle get bigger; heart becomes more efficient
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left ventricular hypertrophite (LVH)
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the sum of all chemical processes necessary to maintain the body
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metabolism
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benefits of cardiorespiratory endurance exercise
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improved cardiorespiratory function
improved cellular metabolism reduced risk of chronic disease better control of body fat improved immune function improved psychological and emotional well-being |
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2 ways to monitor your heart rate
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carotid artery in the neck
radial artery in the wrist |
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excessive loss of fluid
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dehydration
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sudden development of muscle spasms and pain
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heat cramps
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heat illness related to dehydration from exertion in hot weather
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heat exhaustion
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a severe and often fatal heat illness characterized by significantly elevated core body temperature
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heat stroke
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smallest component of muscle; where we get all of the training effects
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myofibrils
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an increase in the size of muscle fibers
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hypertrophy
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decrease in the sixe of muscle fibers
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atrophy
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acell and all of the fibers it controls
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motor unit
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fatigue resistant
don't contract rapidly and forcefully rely primarily on oxidative energy system |
slow-twitch fibers
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contract rapidly and forcefully
fatigue quickly rely more on non-oxidative energy sytems |
fast-twitch fibers
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muscle contraction without a change in the length of the muscle
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static (isometric) exercise
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muscle contraction with a change in the length of the muscle
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dynamic (isotonic) exercise
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muscle applies force as it shortens
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concentric contraction
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muscle applies force as it lengthens
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eccentric contraction
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FITT in exercise
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F- days per week
I- amount of resistance T- number of repetitions and sets T- strength training exercises for all major uscle groups |
