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know the 5 components of physical fitness and what they are As Ms Me Fuck Boys Penises |
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Definition
Aerobic Endurance: with oxygen muscular strength: lifting a certain weight muscular endurance: repeadtedly lifting a lighter weight for a long period of time flexibility: functional range of motion for muscles and joints body composition: ratio of lean mass vs fat mass in the body posture: saves the back |
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| know the difference between aerobic activity and anaerobic activity |
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Definition
Aerobic : with oxygen Anaerobic: without oxygen |
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| Know what the FIT principle stands for and explain the recomendations for each word |
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Definition
F requency 3-5 days how often you exercise max 5 days per week every other day is best I intensity 85% of HR reserve how hard you work use large muscles and be rhythemic T ime 20-60 minutes length of session 30 min for most activities |
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what are symptoms of overexergtion |
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Definition
breathlessness fatigue insomnia dizziness |
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| know under what conditions you should top exercising |
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Definition
feel heart fluttering or jumping pain or pressure dizziness |
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| kknow how illness injury other factors affect your heart rate |
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Definition
what you eat or drink drink caffene temp outside stress **increase your HR |
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| know what exercise does to your resting heart rate |
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Definition
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list 5 benefits of aerobic exercise |
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Definition
increased lung capacity improved muscle tone stronger respitory muscles expanded blood vesels improv the way the body handles cholesterol |
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know the kravonen formula how to calculate and recommended percentages for each level |
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Definition
index #(220)-your age= estimate MHR MHR-RH= HRR HRR * lower lifestyle = A (A+ RH= B) HRR * higher lifestyle = C (C+ RH= D) B &D = range of target nonalthletic: use 50% as max HR Sedentar: low 60% high 69% Moderately: low 70% high 75% Active: low 80% high 85% example chris is 20 yearls old a medoeratley active person with a rh of 62 220-20= 200 200-62= 138 138 * .70= 96 + 62= 158 138 * .75= 104 + 62= 168 RANGE= 158 & 168 |
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| what are characteristics of how low impact activity versus high impact activity |
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Definition
low: can be modified one foot on floor at all times slower tempos large arm movements high: both feet off floor can expend more than 12 cals per min limit to every other day |
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| why is the cool down important |
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Definition
keeps blood flowing HR returns to normal > recovery HR improves with exercise stopping abruptley can cause blood to pool in extremities good time to increase flexibility |
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| the amout of calories burned during exercise is dependent on which two factors |
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| what is essential body fat and how much do males and females need for normal functioning |
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Definition
male: 3% female: 12% minimum fat needed for normal body functioning |
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| know the spot reduction myth and how to burn excess fat |
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Definition
spot reduction myth: work on one area only burn excess fat:cardio |
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| know how many calries equals one pound of fat |
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Definition
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| know what type of tissue is lost during ideal weight loss and gained during ideal weight gain |
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[carbs protiens fats]-have carbs minerals water vitamins |
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| know what static and ballistic stretching are |
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Definition
static: still stretching recommended ballistic: bouncing up and down best to stretch right after workout |
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| when should your resting heart rate be taken |
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Definition
morning right when you wake up or sitting for 15 minutes |
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| know what a SMART goal is |
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Definition
S pecific M easurable A chievable R ealistic T timely |
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