PED 110 Chapters 4-6

What’s the difference between aerobic and anaerobic?

What’s the difference between aerobic and anaerobic?

Aerobic is with oxygen and anaerobic is without

Cardiorespiratory Endurance

The ability to perform whole body activities and continue movement for extended periods without undue fatigue

Energy in the body

ATP

Stroke volume

The volume of blood being pumped out of the heart with each beat

Cardiac output

How much blood the heart is capable of pumping in exactly 1 minute

Aerobic capacity

The greatest rate at which oxygen can be taken in and used during exercise

Fast-Twitch

Used for speed or power activities such as sprinting and weightlifting.

Speed and power, tires faster, not much oxygen

Slow-Twitch

Is resistant to fatigue and is more useful in long-term endurance activities

Running, large amount of oxygen, uses oxygen efficiently

The F in the FITT principle and its definition

Frequency - How frequent the excercise/activity is being done and its consistency

The I in the FITT principle and its definition

Intensity – how low, moderate, or vigorous in terms of difficulty the excercise/activity may be

The first T in the FITT principle and its definition

Time – how long the exercise/activity takes

The second T in the FITT principle and its definition

Type – the type of exercise/activity (Continuous work out may be aerobic)

why would someone want to get their HR into their target HR zone during cardio exercise?

It helps someone exercise more effectively For better health and calorie burning.

What is HIIT?

High intensity interval training (Involves activities that are more Intermittent)

10 kinds of Cardio (Aerobic) activities

Walking, running, swimming, kickboxing, cycling, spinning, inline skating, hiking/backpacking, rock climbing, Cross country

The difference between muscular strength and muscular endurance

Muscular strength is the ability of a muscle to generate force against some resistance

Muscular endurance is the ability to perform repetitive muscular contractions against some resistance for an extended period of time

Three types of contractions the muscles can make

Isometric, concentric, and eccentric

Hypertrophy

An increase in muscle size in response to training

Atrophy

A decrease in muscle size caused by inactivity

Motor unit

A group of muscle fibers innervated by a single motor nerve

Core stabilization training addresses which part of the body?

The hip, lower back, pelvis, and abdomen

Free weights

exercise equipment that isn’t attached to anything (free range of motion no guidance)

Machines

exercise equipment that guides your movement (has attachments like cables that pulls weights up)

difference between a set and repetition

Set is a number of repetition. While repetition is the number of times you repeat a specific movement.

how do you know it's time to increase the amount of weight for a lift?

It is determined by the ability to perform at least 8 RM in each 3 sets.

In terms of reps, what is the difference between training for strength vs training for endurance?

training for strength should have lower number of reps with heavier weights and training for endurance should have higher number of reps with lighter weights

bench press

Pectoralis major, Triceps

incline Press

Pectoralis major, triceps

shoulder lateral rotation

Infraspinatus, teres minor

military press

Deltoid, Triceps, Trapzius

Lat Pull downs

Latissimus dorsi, biceps

Flys

Deltoid, pectoralis major

Bent over rows

Trapzius, Rhomboids

Shoulder medial rotation

Subscapularis

bicep curls

biceps

Tricep extensions

triceps

wrist curls

Forearm or long flexors

Wrist extensions

forearm or long extensors

Squats

hip extensors, quadriceps

Hip abduction

Hip abductors

Hip adduction

Hip adductors

quadriceps extensions

Quadriceps groups

hamstring curls

Hamstring group

toe raises

gastrocnemius, soleus

safety tips for strength training

Do appropriate warm-up activities before beginning workout

use proper lifting techniques as recommended in this chapter

Exercise all muscle groups

Avoid doing 1-RM lifts (can result in strains)

Always have a spotter if you are lifting free weights

Don't hold your breath

Don't try to show off

Seek experts Who can help if you need it

Progress gradually and within your own individual limits

Circuit training

A series of exercise stations consisting of various combinations of weight training, flexibility, body weight exercises, and aerobic exercises

Common bodyweight exercise exercises

Situps, push-ups, lunges, tricep extension, Sitting tucks, Trunk rotation, Bicycle, Leg lifts, Chin ups, Buttock tucks

flexibility

The range of motion possible about a given joint or series of joints

what activities require increased flexibility Or superior performance

Ballet, karate, tai chi, yoga, gymnastics

What is the best way to improve flexibility?

Stretching

what are ligaments and what do they do in the body?

Ligaments connect bone to bone and help provide stability around the joint

4 types of stretching

ballistic, static, proprioceptive neuromuscular facilitation (PNF), Dynamic

static stretching

Technique involving passively stretching a given antagonist muscle by placing it in a maximal position of stretch and holding it there for an extended time

dynamic stretching

Uses hopping, skipping, and bounding activities and active muscular effort to stretch a muscle

5 guidelines/precautions for stretching

warm up with fast walk or slow jog before stretching vigorously

To increase flexibility overload to mild discomfort

Always stretch with control

Don't hold your breath

Stretch at least 3 times a week

when stretching, you should some _____ but not _____.

discomfort, pain

4 lower body stretches

Groin stretch exercise

Achilles heel cord stretch exercise

Toe pointer exercise

Hamstring excercise

Pilates

A sequence of carefully performed movements that stretch and strength and muscles

yoga

Body postures and breathing exercise exercises used to help reduce stress