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Fitness Notes Fitness Notes Five Principles of Fitness: 1. Cardio Respiratory Endurance – the ability of your ________ heart to transport oxygen to muscles working __________. •Heart •Oxygen •Muscles Fitness Notes Five Principles of Fitness: joints to 2. Flexibility – the ability of your _______ range ___ of move through it’s entire _______ motion . _______ Fitness Notes Five Principles of Fitness: force 3. Muscular Strength – the amount of _______ muscle can exert. (How much a muscle a ________ can do). 4. Muscular Endurance – the ability of a muscle to ______ work for a long period of time. _______ (How long a muscle can work) Muscular Strength Muscular Endurance Fitness Notes Five Principles of Fitness: body ____ fat 5. Body Composition – a ratio of _____ lean ________ muscle . and _____ Fitness Notes Principles of Training/Exercise: Frequency Intensity Time 6. F.I.T. = ___________/_________/_______ 7. Frequency is how ______ often you engage in exercise or ________ activity . regular _________ 8. Intensity is how _________ difficult your exercise is. 9. Time is how _______ long your exercise session is. 10.The ability to quickly change the position of the body and to control the body’s agility movements is _______ Fitness Notes Principles of Training/Exercise: 11.The number of times your heart beats per rate . minute is called your ______ heart ______ 12.The maximum number of times your heart can beat per minute is called your •220 - _____ = _____ (age) MHR maximum heart _______ rate . _________ ______ 13.The heart rate to exercise in •MHR X .65 recommended = _____ • (lower range) is called your ______ target _______ heart _____ rate •MHR X .85 = _____ (high range) Fitness Notes Principles of Training/Exercise: 14.Long sustained exercise that elevates your heart rate and lasts longer that 1 ½ minutes is _________ aerobic exercise. Literally – with oxygen 15.Short bursts of exercise that lasts no longer than 1 ½ minutes is _________ anaerobic exercise. Literally – without oxygen Fitness Notes Principles of Weight Training: 1. Overload – to improve your physical fitness you must increase ________ the amount of F.I.T. activity or exercise you normally do. 2. Progression is __________ gradually ___________ increasing the amount of exercise over time. 3. Specificity – to build specific parts of physical fitness you must do _________ specific ___________. exercises Fitness Notes Principles of Weight Training: 4. Repetition - ________________________ one movement of exercise 5. Set - _____________________ a group of repetitions 2 Sets 6. Power is the ability to 5exert force ________ quickly Repetitions 7. Free weight exercises require the use of multiple ________ balance the muscle groups to ________ weights 8. Weight machines assure you use proper __________ technique and help create good weight training ________ habits . Fitness Notes Proper Technique: 9. Delayed Onset Muscle Soreness (DOMS) a. ________________________ Soreness due to exercise b. ________________________ 24 to 72 hours later 10.Range of Motion is the ________ entire movement a ________ joint can make. Fitness Notes Proper Technique: 11.Muscular Contraction - the attempt of a muscle to shorten 12.A ______________ Concentric contraction is a contraction of a muscle in which the muscle shortens as it contracts. ___________ 13.An ____________ Eccentric contraction is a contraction of a muscle in which the muscle ___________ lengthens as it contracts. Fitness Notes Concentric Contraction Eccentric Contraction