Personal Fitness Midterm Review (Body Composition & Cardiovascular Endurance)

Body Composition

The relative comparison of body fat to lean body mass. (muscle, bone, organs)

Cardiovascular Endurance

the ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise

Visceral Fat

fat located around major organs; also called intra-abdominal fat

Subcutaneous Fat

layer of fat cells beneath the skin that helps conserve body heat

visceral

fat we should be most concerned with

Bioelectrical Impedance

Instrument that measures the speed of electrical impulses through the body.

Skinfold Caliper

A caliper device that measures fat tissue at various landmarks on the body.

Hydrostatic Weighing (Underwater Weighing)

Underwater scale that uses two measurements to determine body composition.

DXA/DEXA

An advance form of x-ray technology that uses two x-ray beams to measure bone density, as well as total body composition.

Bod Pod

A small machine that measures air displacement to determine body density.

Fat cell growth

increase in number between last months of fetal development through early 20's

Male recommendations for body fat

12-18%

Female recommendations for body fat

18-24%

Aerobic

Moderate exercise over an extended period of time (uses oxygen)

Large Muscle Groups, Rhythmic, Continuous, & Aerobic

characteristics of cardiovascular activity

Anaerobic

Short bursts of intense exercise.

*Uses energy stored in the muscle*

Decreased Blood Pressure, Faster Recovery Time & Pumps More Blood Per Beat

benefits of cardiovascular endurance

Normal physiological functioning,

Protection of organs from bodily harm &

Insulation and body temperature regulation

The Importance of Body Fat

Increase speed and increase resistance

Ways to increase intensity when doing cardiovascular activity

F.I.T.T.

Frequency, Intensity, Time, Type

Moderate to Vigorous Activity (60-85% of heart rate range)

Level of intensity for cardiovascular benefit

20 minutes

Minimum amount of time for cardiovascular benefit

3 days a week

Minimum number of days you should do cardiovascular exercise

Max heart rate

220-age

energy source, protection, insulation and temperature regulation

Functions of body fat