Personal Fitness Study Guide:

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 Cardiovascular Endurance

Being able to continue activities using heart. lungs, and blood vessels

Muscular Strength

Max force created by muscles

Muscular Endurance

Using muscles for long periods of time

Body Composition

The comparison of body fat to lean body mass

Flexibility

Moving joints and body w/ full range of motion

What is the F.I.T.T. Principle? What does each letter represent and mean?

F -frequency (how often u work out) I -intensity (how hard work out is) T -time (how long u work out) T -type (type of exercise)

Level, days, and time for cardiovascular fitness recommended?

   3      days minimum per week; at    Moderate   to  Vigorous    level of intensity; for at least 

   20      minutes every day.

How many minutes CDC recommends of ALL PHYSICAL ACTIVITY (for kids and teens)

60 minutes

What are some of the benefits of fitness?

• Improved appearance

• Increased energy levels

• Stronger heart

• Better physical performance

• Avoid injuries

• Better self-control

• Sleep better

• Lower levels of fat

• Increased life expectancy

What is the Law of Use?

That which is used develops, that which is not used will waste away!

Hypertrophy def:

The muscle increases in strength/size

Atrophy def:

The muscle gets smaller and weaker because of lack of use.

What are SMART goals?

Specific, Measurable, Attainable, Realistic, Time frame

Body Composition def:

Body fat to everything else (skin, muscles, bones)

Importances of Body fat:

• Normal Physical Functioning

• Protection of organs from bodily harm

• Insulation & body temperature regulation

• Energy Storage

Visceral fat:

Fat around organs, excess leads to health problems

Subcutaneous fat:

Fat stored underneath the skin; provides protection and insulation

Male recommended body-fat percentage:

12-18%

Female recommended body-fat percentage:

18-24%

When are fat cells formed?

last month of fetal development to early 20’s

When is fat cell growth especially rapid?

 first few years of life     

Bioelectrical Impedance

Body comp estimate affected by how hydrated u are

Body Pod

measures air displacement to determine body composition

Hydrostatic Weighing

Most accurate, underwater, known as gold standard

Skinfold

inexpensive and most easily accessible

Dexa

x-ray technology that measure bone density as well

Sets and reps for Muscular Endurance:

 3      sets of    12-16      reps with a   Lighter (60% of 1RM)   weight.

Sets and reps for Muscular Strength:

  3        sets of     4-8     reps with a   Heavy (80% of 1RM)   weight.

How much time does a muscle need for rest and recovery?

      48 hours

Cardiovascular activities have what four characteristics

 Large muscles used   2.   Rhythmic 3.   Continuous 4.   Aerobic

Aerobic:

 physical activity lasting for a long time using oxygen

 Anaerobic:

 Short spurts of intense physical activity that uses stored energy.

Aerobic VS. Anaerobic activities ex:

Aerobic: cross country running

Rollerblading

Anaerobic: Volleyball and sprinting

How do you calculate your Maximum Heart Rate?

 220 – Age = Maximum Heart Rate

Risk Factor

A major factor in your life that would increase your risk for a premature death.

Principle of Overload-

The body will respond by getting stronger when u pressure it w/ more work

Principle of Progression-

Gradual increase of the demands placed on the body to get increased

results. Start out slowly with lighter weights and easier workouts.

Principle of Specificity-

The body adapts “specifically” to the demands placed upon it.

1

Trapezius

2

Latissimus Dorsi

3

Triceps

4

Gluteals

5

Hamstrings