Lifetime Fitness & Wellness Pursuits PISD CBE Review: Semester 1 Exam | Quizlet

main difference between a warm up and cool down

warm up ⬆️❤️rate, cool down ⬇️❤️

purpose of a warm up

⬆️blood flow, ⬆️ 💨oxygen delivery, ⬇️ risk of injury

warm up benefits

⬆️ muscle 🌡️ ➡️ ⬆️ elasticity, vessels dilate, prevents overheating with sweating, ⬆️ range of motion

what should you do during a warm up?

do a milder form of your workout exercise

purpose of a cool down

returns body to pre-exercise conditions (💨, 🌡️, ❤️rate), allows muscle recovery, prevents blood pooling

what should you do during a cool down?

do static stretching on used muscles for at least 5m

overload

working the body harder than it is normally worked

progression

increasing the amount or intensity of exercise

progressive overload

progressively working the body harder

principle of specificity

rule that says growth will occur in the muscle you put stress on (ex: if you to bicep curls, your bicep will be fitter, not your legs)

FITT formula

frequency (how often), intensity (how hard), time, type (aerobic, anaerobic, strength/endurance, flexibility)

aerobic exercise

increases ❤️ and fitness & uses oxygen 💨 (ex: briskly walking 🚶, jogging/running 🏃‍♀️, cycling 🚴)

anaerobic exercise

intense short bursts ⏰, no oxygen 🚫💨 (ex: HITT training, circuit training, heavy weightlifting🏋️, sprinting 🏃‍♀️💨)

strength/endurance exercises

weightlifting, calisthenics, isometric exercises

flexibility exercises

yoga , pilates, gymnastics‍, dance

how can you measure intensity?

heart rate (beats per minute), reps (# of repetitions of an exercise), sets (# of groups of different reps)

how do you use progressive overload with the FITT formula?

slowly overload our body by increasing or changing one aspect of FITT (ex: increase frequency, change type of exercise, etc)

what are the 5 steps to making an exercise plan?

collect info, consider activities, set goals, write down program structure, evaluate program

3 types of muscle contractions

isotonic, isometric, isokinetic

trick to remember contractions

isotonic tones muscles, isometric has no movement, isokinetic is constant movement (kinetic means movement)

isotonic contraction

change in muscle length, concentric and eccentric

cocentric contraction

shortens (ex: quadriceps shorten during kicking a ball)

eccentric contraction

lengthens (ex: stretching)

isometric contraction

static, no movement (ex: plank)

isokinetic contraction

rarest contraction, movements at a constant speed against a force (ex: breaststroke swimming)

trick to remember muscle levers

123, FLE

1st class lever example

neck extension

2nd class lever example

calf raise, tip-toes

3rd class lever example

bicep curl, baseball bat, broom

what is the best way to resolve conflict?

always stay respectful and take responsibility for your. actions

what are bad ways to resolve conflict?

ignoring team members, defending teammates causing conflict, holding true to your beliefs

fitness safety procedures

warm up to prevent injury, avoid overtraining, listen to your body, stay hydrated to prevent muscle soreness, maintain proper form, wear braces or compression wear (ex: wrist wraps, knee/elbow sleeves)

3 types of injuries

overuse injury, side stitch, micro trauma

types of overuse injuries

shin splints, achilles tendinitis, strains, IT band syndrome/runner's knee, plantar fasciitis, tennis elbow, shoulder impingement/swimmer's elbow

shin splint

pain caused by the muscle tearing away from the tibia (calf bone)

achilles tendinitis

painful inflammation of the achilles tendon/heel

strains

muscle tears

iliotibial band syndrome (runner's knee)

A painful condition in which connective tissue rubs against the thighbone

plantar fasciitis

inflammation of the sole of the foot

tennis elbow

inflammation of the tendon that connects the arm muscles to the elbow

shoulder impingement/swimmer's shoulder

shoulder pain caused by tendon rubbing against a shoulder blade

side stitch

temporary sharp abdomen pain from exercise

micro trauma

small unnoticed strains that build up over time, often from bad form or posture

how to heal injuries

RICE (rest, compress, ice, elevate)

types of training

interval, HITT, circuit, functional fitness, strength, cardio

interval training

alternating intensity, good for calorie burning 🔥 and athletic performance🏃‍♀️

HITT

high-intensity interval training, burns more calories 🔥🔥 and is good for cardiovascular system

describe high intensity interval training

a combination of brief but intense bursts of cardio and equal periods of rest

circuit training

series of exercise with minimal rest 🔄

functional fitness training

designed to work all muscles used in daily life like carrying supplies or walking up stairs (ex: squat, lunge, push ups)

strength training

uses resistance to strengthen muscles (ex: weights, resistance bands, calisthenics) 🏋️💪, ⬆️ metabolism

cardio training

repetitive movements to elevate heart rate. for a prolonged period of time (ex: running, cycling, swimming), strengthens ❤️

internal feedback

naturally received and processed through the senses (ex: splash after a dive)

external feedback

feedback from outside sources (ex: coach, applause, watching a video of performance)

proprioception (kinesthetic sense)

our sense of body position and understanding of our bodies' extremities

contraindicated exercises

deep squat, unsupported forward flexing, the plow, hurdler's stretch, back bend, full or straight-leg sit up

3 points of contact rule

when mounting or dismounting exercise equipment, always gold on to two places and put your foot on a third

why should you stay hydrated while exercising?

to decrease muscle soreness

pulse

beat of the ❤️ as felt through the walls of the arteries

❤️ rate

The number of times the ❤️ beats per minute

how to calculate ❤️ rate

feel pulse on wrist's radical or windpipe's carotid artery, count beat for 15 seconds, multiply that number of beats by 4

target 🎯❤️ rate

number of beats per minute you should aim for during exercise, 50-70% of your maximum ❤️‍🔥 rate

maximum ❤️‍🔥 rate

220-age