fitness flashcards

Cardiorespiratory endurance

F: 3-5 times per week

I:60-85% or maximum heart rate

T:20-60 min

T: activity that gets HR into target zone

FITT

F: frequency (How often)

I: intensity (how hard)

T: Time (How long)

T: Type (What exercise)

Muscular Strength/ Endurance

F: 2-4 times per week

I: increase or maintain weight/ reps

T:30-60 minutes

T: resistance training

Flexibility

F: every day

I: stretch and hold beyond normal muscle length

T: hold stretches 10-15 sec lasting 15-30 minutes

T: stretches that allow the body to move through the full range of motion

Detraining

Taking a prolonged break from a fitness/exercise routine

Atrophy

Decrease in muscle size

Recovery

What you do after a workout. Ex: cool-down, stretch, eat healthy, sleep, hydrate, etc

Rest

Non-activity. Taking a day away from activity to allow for recovery