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Lifetime Fitness Final Exam Study Guide
A) Body Weight:
Body Mass Index – uses height, weight, and gender to produce body composition.
Overweight - females 25 – 30 % over average weight/ males 20 – 25% over...
Obese - 30% over average weight for females and 25% for males.
Obesity in the US – there are more obese kids and adults than in the past 30 years. The reason for this
includes increased use of technology (mechanization), less physical activity by adults and kids, increased
leisure time, and not enough knowledge about weight control.
Lean Body Weight – Ligaments, Tendons, Muscle & Bone (everything but fat).
Weight Control = Diet and Regular Vigorous Exercise.
Excessive Body Fat can lead to – High Blood Pressure, Heart Disease, & Increased Surgical Risk.
Acceptable levels of body fat increases with age.
Basal Metabolic Rate – It will decrease as you get older. In order to increase your BMR you must do
weight lifting and aerobic exercise on a regular basis.
B) Developing Your Personal Fitness Program:
Risk factors that can be controlled include Diet, High Blood Pressure, Inactivity, Smoking & Stress.
Exercise is a great stress reliever.
Personal Fitness Program – Developing your own fitness program will help you design something you
like. Before you develop or start your workout program you should: evaluate your current level of fitness,
review previous involvement in a training program, set goals, and get a medical exam. Consider the
exercises you enjoy and think about areas of fitness that you need to improve on.
Goal Setting - Goals should be Meaningful, Realistic, Measureable, and include a Timeline.
F.I.T. Principle:
a. Frequency - How many times.
b. Intensity - How hard you exercise.
c. Time - How long you exercise.
Overload Principle – 3 ways to overload the body, F.I.T. Principle.
Environmental Factors – you should always consider weather, air pollution, and safety when developing
and performing your exercise program.
Sports Activities can be a great part of your exercise program but you must have a basic skill level in
order to participate safely and have fun with a sport.
A Warm-up helps to generate heat to the muscles and joints, helps to mentally focus you for the exercise
you are about to do, and helps to prevent injury.
Warm-up – 3 stages include large muscle activity, static stretching, and activity specific warm-up.
Flexibility Training – To gain benefits in flexibility you must stretch every day.
Cool-down – helps prevent muscles from getting sore, may prevent a person from getting lightheaded,
and will prevent blood from pooling in the lower body.
C) Cardiovascular Training:
Cardiovascular fitness – The ability of the heart, blood, blood vessels, and the respiratory system to
supply oxygen and necessary fuel to the muscles during exercise.
To gain any cardiovascular benefits you must exercise (vigorously) at least 3 times a week.
Cardiovascular Exercises help detour the buildup of fatty deposits on the artery walls.
Cardiovascular exercises result in lower resting heart rate. Normal range for resting heart rate is 50 –
100 BPM.
Resting Heart Rate Zone – Take when you wake in the morning (pulse for 60 seconds).
Maximum Heart Rate: 220 – age = MHR
Target Heart Rate Zone: A percentage of your max heart rate – goal for exercise. (60% - 85% of max
heart rate).
D) Weight Training:
Weight Training is most effective way to build muscular strength and muscular endurance.
Muscular Strength – Maximum force created by one repetition. How much weight can you lift one
time.
Strength Training – Lower repetitions and higher weight.
Muscle Endurance – Higher repetitions and lower weight.
Fast Twitch Muscle Fibers – Those muscle fibers that allow you to be explosive (jump high and run
fast).
Slow Twitch Muscle Fibers – Those muscle fibers that allow you to work over long distances with
endurance (long runs).
Isometric Contraction – Contracting the muscle without movement (ex. Pushing against the wall).
Isotonic Contraction – Contracting the muscle with movement (ex. Bench press).
Weight Training Safety - should include proper warm-up, complete range of motion, & utilize a trained
spotter.
Weight Training helps older adults by improving posture, weight management, to reduce fatigue, and
help with improved mobility.
Progression – increasing weight over time
15 Muscles you need to know:
Upper Body:
Trapezius
Finger Extensors
Finger Flexors
Rectus Abdominus
Obliques
Lower Body:
Gluteus Maximus
Hamstrings
Quadriceps
Gastrocnemius
Soleus
Latissimus Dorsi
Deltoid
Pectoralis
Biceps
Triceps
Where are the muscles located and how do they move the body?
E) Weather related illnesses include:
Heat Cramps – muscles cramp during and after exercise. The body needs to cool down and the
person needs to hydrate.
Heat Exhaustion - the person sweats profusely, gets dizzy, has shortness of breath, and develops
headaches.
Heat Stroke – This heat condition can be deadly! Once the body stops sweating a person’s core
temperature will climb rapidly. A person’s brain can overheat and they can die. Use light weight
and light colored clothing during outside exercise sessions. Try to avoid exercise during the
hottest times of the day.
Hypothermia – Drop in body temperature and can be deadly. Wear clothing in layers while
exercising outside in the cold.