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Heathful Living Test I
Chapter 12
22
Fitness
9th Grade
09/20/2011

Additional Fitness Flashcards

 


 

Cards

Term
Moderate-Intensity Physical Activity
Definition
walking, climbing stairs, household chores, yard work
Term
Aerobic Activity
Definition
Raises your heart rate. Aim for at least 3 20 minute sessions per week of vigorous aerobic activity.
Term
Examples of Aerobic Activities
Definition
team sports, dancing, skating, cross country skiing, running, brisk walking, cyling
Term
Strength Training
Definition
Develops muscle tone. Aim for at least 2 or 3 sessions per week of 20 to 30 minutes each, with at least one day off between sessions.
Term
Examples of Strength Training
Definition
rowing, pull-up, push-up, cycling, running, skating
Term
Flexibility Exercises
Definition
gymnastics, martial arts, ballet, pilates, yoga, stretching
Term
Principles of Building Fitness
Definition
specificity, overload, progression, and regularity
Term
Specificity
Definition
Choosing strength traing activities to build muscular strength is an example.
Term
Overload
Definition

To increase the demands on your body in order to make it grow stronger.

 

Ex: Muscle memory

Term
Progression
Definition
Working a little harder or longer during each session, and more often during the week.
Term
Regularity
Definition
working out on a regular basis. you need at least 3 balanced workouts per week to maintain fitness level
Term
Stages of Workout
Definition
warm-up, work out, cool-down
Term
Warm-up
Definition
gentle cardiovascular activity that prepares the muscles for a workout. Increases bloood flow, deliving needed oxygen and fuel to your muscles, and increases your pulse rate and body temp.
Term
Work out
Definition
Use FITT
Term
FITT
Definition
Frequency, Intensity, Type, and Time
Term
Frequency
Definition
Schedule at least three exercise sessions a week, but give your body time to rest between workouts. Include other types of physical activity during the week to get *an hour of activity each day*
Term
Intensity
Definition
Push yourself hard enough to create overload. For aerobic activities, exercise within your target heart rate (THR). For strength training, you should feel strain on your muscles, but not pain.
Term
Type
Definition
Vary your activities throughout the week to build different elements of fitness
Term
Time
Definition

*To build cardiovascular fitness, keep your heart rate within your target range for at least 20 minutes*

Strength traing sessions should take 20 to 30 minutes, while flexibity can be increased in just 10 minutes of stretching.

Term
Cool down
Definition

Low level activity that prepares your body to return to a resting rate

 

The cool-down allows your heart rate, breathing, and body temperature to return to namal gradually.

Term
Tracking your Progess
Definition

track your progess to see how your fitness level increases over time .

 

As your fitness level increases, your rasting heart rate will drop.

Term
Your resting heart rate
Definition
Sit quietly for at least 5 minutes, take your pulse for 15 seconds then multiply the result by four. 
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