Freshmen Study Guide

These flashcards cover key concepts related to muscle strength, endurance, warm-ups, heart rates, and overall fitness as outlined in the freshmen study guide.

What is the difference between Muscle Strength and Muscle Endurance?

Muscle Strength involves heavy weight and low reps, while Muscle Endurance involves light weight and high reps.

What is the purpose of a Dynamic Warm-up?

To warm up the muscles and prepare them for activity, progressing from low to high intensity using all planes of motion.

What does F.I.T.T. stand for?

Frequency, Intensity, Time, Type.

How do you calculate Max Heart Rate?

Max HR = 220 - Age.

What is the target heart rate range for cardiovascular fitness?

60%-80% of your max heart rate.

When should you take your resting heart rate?

After a long rest, preferably first thing in the morning.

What happens to a healthy heart in terms of blood pumping?

A healthy heart pumps more blood with fewer beats.

How long should a cardiovascular exercise be sustained to improve cardiovascular endurance?

At least 20 minutes.

What is the effect of cardiovascular exercise on the heart?

It strengthens the heart, which is a muscle.

What can occur without stretching before workouts?

Muscle tightness, discomfort, and injury can occur.

What is the purpose of a Cool Down?

To decrease heart rate slowly and allow blood to flow back to the heart.

What does Body Composition refer to?

The ratio of body fat compared to muscle, tissue, and bone.

Give an example of an exercise for Muscle Strength.

Push-ups.

Give an example of an exercise for Muscle Endurance.

Curl-ups.

What test measures Flexibility?

Sit and Reach test.

What test measures Cardiovascular Endurance?

Mile run or Pacer test.

What is a Short term goal?

Smaller checkpoints or tests along the way toward a long term goal.

What are some benefits of Regular Exercise?

Decreased heart rate, improved cardiovascular endurance, improved muscular strength and endurance.

Name three major muscles in the body.

Trapezius, Pectorals (pecs), Biceps.