Fitness Terminology
Terms
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- Name the Health-Related Fitness Components (5)
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Cardiovascular fitness
Muscular Strength
Muscular Endurance
Flexibility
Body-Composition - Cardiovascular fitness
- the ability of the body to provide oxygen to the muscles
- Muscular strength
- the ability of a muscle group to apply a maximal force against a resistance one time
- Muscular endurance
- ability to repeat a muscle movement over a period of time
- body composition
- percentage of body fat to lean body mass
- flexibility
- range of motion about a joint
- flexibility - dynamic
- fluid, easy to reach, repetitive movement (warm up or cool down)
- flexibility - static stretching
- slightly light tension (hold it 10-20 seconds)
- flexibility - pnf
- combines isometric contraction with a static stretch
- principles of training
- specificity, overload, progression
- principles of training - specificity
- selecting specific exercsies to develop specific fitness components
- principles of training - overload
- doing more than you normally do (frequency intensity time)
- principles of training - progression
- increasing overload as your body adapts to it
- how do you calculate a target heart rate zone for a 17 year old studnet whose resting heart rate is 60. use the karvonen formula
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(220 - 17) - 60 =143
143 x .60 = 85.8 + 60 = 145.8
143 x .90 = 128.7 + 60 = 188.7 - skeletal muscle
- attached to bone and are made up of 75% water and 25% protein
- joint
- connection between two bones (if it is more mobile, it is less stable)
- flexion
- decreases a joint angle
- extension
- increases a joint angle
- ligament
- connective tissue that holds bones together
- tendon
- anchors muscle to bone
- concentric
- when a muscle contracts by shortening or pulling
- eccentric
- when a muscle contracts by lenghtening
- isometric
- contracting forces are equal to that of resistance, muscle neither shortens or lengthens (no movement)
- isotonic
- a muscle contraction against a constant resistance that results in movement (free weights and certain machines)(movement, eccentric or concentric)
- isokinetic
- constant speed. contraction of a muscle performed ata constant velocity. external resistance is alterred or varied while performing this exercise.(contracts and shortens at constant rate of speed)
- can muscles independently lengthen
- no - they can only legnethn by contracting the opposing muscles or by applying an outside force
- atrophy
- decrease in muscle size
- hypertrophy
- increase inmuscle size
- muscle roles - agonist
- prime mover, muscle most involved
- antagonist
- the muscle which opposes the primary mover
- stabilizers
- hole or fix a joint or part while movers produce movement
- neutralizers
- muscle which contract to prevent unwanted actions
- planes of the body - supine
- lying face up
- planes of the body - prone
- lying face down
- planes of the body - frontal
- divides body into front and back halves
- planes of the body - median
- divides the body down the middle into left and right halves
- horizontal
- divides the body horizontall into upper and lower halves
- adduction
- movement of a body partr toward the midline of the body
- abduction
- movement of a body part away from the midline of the body
- define reistance training
- also known as weight training. focuses on alignment, position and stabilization/control of muscles to oppose the muscles against a weight. it improves the endurance and strength of muslces
- variables of pragram design - INTESNITy
- amount of resistance used
- variables of pragram design - REPETITION
- completion of a single, movement o the body part being exercised
- variables of pragram design - SET
- group of repetitions
- TEMPO
- speed at which repetitions are performed
- RECOVERY
- as the time under tesnion increases, recovery ratio decreases
- periodization
- planned na dorganized variety (chanigng workouts)