Shared Flashcard Set

Details

Phys Ed Semester Two Final SG
N/A
42
Fitness
10th Grade
05/23/2013

Additional Fitness Flashcards

 


 

Cards

Term

What does the F.I.T.T.

principle stand for?

Definition

Frequency

Intensity

Time

Type

Term
What is frequency?
Definition
How often you exercise
Term
Frequency Exercise Guidelines in Cardio Exercise...
Definition
  • Moderate exercise five days a week or intense cardio three days a week to improve health
  • May need up to six or more days a week for weight loss 
Term
Frequency Exercise Guidelines for strength training...
Definition
  • Recommended 2-3 non-consecutive days a week 
  • At least 1-2 days between sessions 
Term
What is intensity?
Definition
How hard you work during exercise
Term
Intensity exercise guidelines for cardio exercise...
Definition
  • General rule to work in target heart rate zone
  • Focus on variety of intensities to stimulate different energy systems 
Term
Intensity exercise guidelines for strength training...
Definition
  • exercises you do (at least 8-10, amount of weight you lift, reps and sets determine intensity
  • want to lift enough weight that you can only complete the desired number pof reps (1-3 sets of 8-16 reps)
Term
What is time?
Definition
How long you exercise
Term
Time exercise guidelines for cardio...
Definition
  • 30-60  mins of cardio
  • how long you exercise based on not only fitness level but also intensity
  • harder you work the shorter your workouts will be 
Term
Time exercise guidelines for strength training...
Definition
  • how long depends on type of workout and your schedule
  • Total body workout can be up to an hour
  • Split routine can take less time 
Term
What is type?
Definition
The type of activity you're doing
Term
Time exercise guidelines for cardio...
Definition
  • any activity that increases heart rate
  • ex: running, walking, cycling, dancing, sports, ect.  
Term
Type exercise guidelines for strength training...
Definition
  • any exercise with resistance (bands, dumbells, machines, ect) to work on your muscles
  • Bodyweight exercises can be considered a form of strenght training but building strength requires more resistance 
Term
Why is the F.I.T.T. principle important?
Definition
outlines how to manipulate your program to get in shape and get better results. Also helps change your workouts, avoid boredom, overuse injuries, and weight loss plateaus
Term
What are the 5 components of physical fitness?
Definition
  1. cardiovascular endurance
  2. muscular strenght
  3. muscular endurance
  4. flexibility
  5. body composition
Term
What is cardiovascular endurance? (Include Example)
Definition

Ability of heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads.

  • Ex:Pacer Test, Mile 
Term
What is muscular strength? (Include Examples)
Definition

Amount of force a muscle can produce

  • Ex: Push up test 
Term

What is muscular edurance?

(Include examples)

Definition

Ability of the muscles to perform continous without fatiguing.

  • ex: Cycling, step machines, elliptical machines, sit up and push up tests 
Term

What is flexibility?

(Include Examples)

Definition

Ability of each joint to move through the available range of mation for a specific joint.

  • Ex: stretching individual mucles or the ability to perform certain funcitional movements such as the lunge, sit and reach test 
Term

What is body composisition?

(include examples)

Definition

Amount of fat mass compared to lean muscle mass, bone, and organs

  • Ex: underwater weighing, skinfold readings, bioelectrical impedance 
Term
Agility
Definition

ability to change body position quickly

 

 

Term
Balance
Definition
ability to hold a certain position
Term
coordination
Definition
ability to use the right muscle quickly and precisely
Term
power
Definition
the ability to combine speed and strength to do a strong movement
Term
reaction time
Definition
time it takes to realize that one has to move to continue a disired process
Term
speed
Definition
ability to perform a movement in a short period of time
Term
Isometric exercises
Definition

type of strength training in which the joint angle and muscle lenght do not change

 

done in static positions, rather than through range of motion

Term
isokinetic
Definition
involves resistance and movement
Term
common exercises for the deltoids
Definition
shoulder press, side lateral raise
Term
common exercises for the biceps
Definition
curls
Term
common exercises for the pectorals
Definition
push ups, bench press
Term
common exercises for the trapezius
Definition
upright row, shoulder shrug
Term
common exercises for the triceps
Definition
overhead arm extension, dumbbell kickbacks
Term
common exercises for the latissimus dorsi
Definition
seated row, lat pulldowns
Term
common exercises for the obiques
Definition
crossover crunch, seated twist
Term
common exercises for the abdominals
Definition
situps, leg raises
Term
common exercises for the gluteals
Definition
squats, lunges
Term
common exercises for the gastrocnemius/soleus
Definition
toe raises
Term
[image]
Definition

A-Deltoids (Delts)

B-Pectorals (Pecs)

C-Biceps  

Term
[image]
Definition

A-Oblique

B-Abdominals (Abs)

C-Quadriceps (Quads) 

Term
[image]
Definition

A-Tapezius (Traps)

B-Deltoids (Delts)

C-Latissimus (Lats)

D-Triceps

Term
[image]
Definition

A-Gluteals (Glutes)

B-Hamstrings

C-Gastrocnemius

D-Achilles tendon

E-Soleus

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