Term
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Definition
| The ability to respond of adapt to the demands and stress of physical effort. |
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Term
| Benefits of Physical Fitness |
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Definition
| The ability to perform daily tasks, resist disease, handle emergency situations, and have energy to enjoy recreational,leisure, and sport activities. |
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Term
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Definition
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Term
| Guidelines that will help you keep on track |
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Definition
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Term
| Definition of Flexibility |
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Definition
| The ability of a joint to move through a full range of motion. |
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Term
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Definition
1. Static- slow sustained stretch, held for 15-30 seconds
2. Ballistic- Bouncing type of stretch; not effective |
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Term
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Definition
| Exercise proceded by a warm-up launches the muscles into fat-burning sooner than exercise started at full bore. |
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Term
| Key principles of warming-up |
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Definition
| a warm-up can be simply a gentler version of upcoming exercise. Only 50-60% of maximum heart rate. |
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Term
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Definition
-Gives blood time to redistibute rater than pooling in the muscles.
-It allows the heart and blood pressure time to slow down gradually.
-Lactic acid has time to clear out from muscles, reducing soreness |
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Term
| Cardiorespiratory Endurance (CRE) |
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Definition
| The ability of the body systems, particularly the heart and lungs, to maintain efficient functioning during and after exercise |
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Term
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Definition
| The ability of a muscle to exert foce is a single effort. |
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Term
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Definition
| The ability of a muscle to continue activity which requires strength |
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Term
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Definition
| Balance of lean body mass compared to body fat |
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Term
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Definition
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Term
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Definition
| An excercise program should be chosen specifically to develop the component of fitness you want to improve or maintain |
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Term
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Definition
| In order to develop any body system, you must place an overload on that system. Work it harder than it is used to working. |
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Term
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Definition
| In order to become fit you need to execise regularly. The frequency of exercise relates to the level of fitness desired. |
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Term
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Definition
| Do more next week than you are doing now. Progressiong may involve increasing speed, time, distance, weight, frequency ect. |
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Term
| Benefits of Muscular Strength and Endurance |
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Definition
1. Improved performance of physical activity: perform everyday tasks with ease
2. Prevention of injuries: helps maintain good posture and appropriate body mechanics
3. Improved body composition:increase of lean body mass and a decrease in fat can be seen
4. More positive self image: look and feel good |
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Term
| Isometric (static) exercise |
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Definition
| Applying force with out movement. |
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Term
| Isotonic (dynamic) exercise |
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Definition
Applying force with movement.
Concentric muscle contraction: muscle applies force when shortened
Eccentric muscle contraction: muscle applies force as it lengthens
Constant resistence: constant weight throughout a joint's range of motion (free weights)
Variable resistence: load that changes to provide maximum load throughout a joint's range of motion |
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Term
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Definition
| Applying force at a constant speed against an equall force exerted by a special strenght training machine. |
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Term
Physiological Changes and Benefits:
Increased muscle mass- |
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Definition
| Increased muscle strength, improved body composition, higher rate of metabolism, toned, healthy looking muscles |
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Term
| Physiological Changes and Benefits: Increased utilization of motor units during muscle contractions- |
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Definition
| Increased muscle strength and power |
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Term
| Physiological Changes and Benefits: Improved coordination of motor units- |
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Definition
| Increased muscle strength and power |
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Term
| Physiological Changes and Benefits: Increased strength of tendons, ligaments and bone- |
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Definition
| Lower risk of injury to these tissues. |
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Term
| Physiological Changes and Benefits: Increased storage of fuel in muscles- |
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Definition
| Increased reesistance to muscle fatigue. |
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Term
| Physiological Changes and Benefits: Increased size of fast-twitch muscle fibers (from a high resistance program)- |
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Definition
| Increased muscular strength and power. |
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Term
| Physiological Changes and Benefits: Increased size of slow-twitch muscle fibers (from a high repititon program)- |
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Definition
| Increased muscular endurance. |
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Term
| Physiological Changes and Benefits: Increased blood supply to muscles (from a high repititon program)- |
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Definition
Increased delivery of oxygen and nutrients
-Increased elimination of wastes |
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Term
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Definition
- Keep weight as close to to your body as possible
- Lift with legs, tuck in hips and buttocks
- When you pick up a weight from the ground, keep your back straight and your head level or up
- Don't twist your body while lifting
- Lift weights smoothly and slowly; don't jerk them
- Don't bounce weights against your body during an excercise
- Never hold your breath while you lift. Exhale when exerting the greatest force, and inhale when moving the weight into postion for the active phase of the lift. (Holding your breath causes decrease in blood returning to the heart and can make you become dizzy and faint)
- Rest between lifts (fatigue hampers ability to obtain maximum benefits from your program and is the prime cause of injury)
- Don't lift beyound the limits of your strength |
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