HESF 102 Test 1

FITT principle

Frequency, Intensity, Time, Type

Proper warm up should include:

5-10 minutes of light aerobic activity

Dynamic flexibility exercises

Exercise specific activity

ACSM Guidelines for FITT

F - 3 to 5 times a week

I - Target Heart Rate Zone

T - 20 to 60 minute sessions in your target heart rate zone

T - Aerobic

What are the two types of physical fitness?

Skill and health related

physical activity versus exercise

exercise is planned, structured, repetitive and purposeful. physical activity is any body movement that burns more calories than when at rest

difference between physical fitness and wellness

physical fitness is more physicality based while wellness is more holistic (emotional, intellectual, spiritual, social health)

five components of physical fitness

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition

How to find target heart rate

Max heart rate: 220(male) or 226(female) -age

Target heart rate: 65%-90% of max hart rate

Check heart rate by placing 2 fingers on carotid artery.

cardiorespiratory endurance

the efficiency of the heart, lungs, and blood vessels working to meet the demands of prolonged physical activity by delivering adequate amounts of oxygen to the cells

effects of warm up and cool down

helps prevent injury, increases capability of performing movements, returns body to resting state, prevents cramps and stiffness, lowers body temp preventing nausea

walking techniques

posture: shoulders back, chin up eyes ahead, stomach pulled in butt tucked under, lean at ankles

feet: pointed straight

heel: land on heel and roll to toes

foot roll: roll off of heel, push off of big toe

arms: arms swing at 90 deg angle from shoulder. up to chin, down to butt

hips: pelvis turns diagonal as leg swings forward

One foot must be on the ground always

Leg you push off with must be straight

Straight back/vertical back/slight lean

Land on heel

Push off with the toes/balls of feet

Good posture

Head neutral

Hips under shoulder

Keep square

Toes pointed forward

Glutes contracted

Be relaxed

Arms opposed your legs

What are the two killers of Americans?

Heart Disease and Cancer

Dynamic Movements

moving (better), prepare your body for activity, maximize safety, and performance, minimize injuries

What does it mean to be healthy?

Absent of disease

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