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Flashcards covering health-related fitness components, heart rate concepts, exercise intensity, pacing, METs, hydration and temperature concerns, SPF, and skill-related fitness.
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What is cardiovascular endurance?
The ability of the heart, lungs, and blood vessels to supply oxygen to body tissues during sustained physical activity, allowing you to endure movement for a period of time and maintain a lower respiration rate.
What is muscular strength?
The maximum force a muscle can produce in a single effort; influenced by factors like gender, age, and inherited attributes; strong muscles support the skeleton and daily activities.
What is muscular endurance?
The ability of a muscle to keep contracting or work over a period of time.
What is flexibility?
The ability to stretch through the full range of motion and rotate joints.
What is body composition?
The percentage of fat, bone, water, and muscle in the body; the ratio of lean tissue to fat tissue.
What safety precautions should you follow before fitness testing?
Perform a proper warm-up and wear appropriate attire to prepare the body and reduce injury risk.
How do you measure your heart rate using your pulse?
Place two fingers on the radial artery at the wrist, count the beats for 15 seconds, and multiply by 4 to obtain the bpm.
What is resting heart rate (RHR)?
The number of heartbeats per minute while at complete rest, best measured first thing in the morning; lower RHR indicates higher fitness; typical very fit range is 40–50 bpm.
What is Maximum Heart Rate (MHR) and its common estimation?
The maximum number of heart contractions per minute; commonly estimated with 220 minus your age.
What is Rate of Perceived Exertion (RPE)?
A scale from 0 to 10 used to measure the intensity of your exercise.
What is Target Heart Rate and how is it used?
A range of heart rates representing exercise intensity, typically expressed as a percentage of MHR (e.g., about 50% for moderate and 85% for vigorous).
What does Pace and Pacing refer to?
The rate or speed of performing physical activities; pacing can vary from slow to fast depending on the activity and the FITT principle.
What is MET (Metabolic Equivalent)?
The amount of oxygen consumed at rest, defined as 3.5 mL O2 per kg body weight per minute.
What is dehydration?
Excessive loss of water from the body, usually through sweating, urination, or evaporation during exercise.
What is thirst?
A sensation of dryness in the mouth and throat indicating the need for liquids.
What is overexertion or overtraining?
Detrimental effects resulting from excessive training.
What is hyperthermia?
An alarming rise in body temperature due to heat exposure, increasing risk of heat stress and heat stroke.
What is heat acclimatization?
Adaptations in response to heat stress in a controlled environment over roughly 7 to 14 days.
What is hypothermia?
Abnormally low body temperature; normal body temp is about 98.6 F (37 C); hypothermia below 95 F (35 C) is a medical emergency.
What is cold acclimatization?
Metabolic adjustments and improved tissue insulation to tolerate cold; factors include larger body mass, shorter extremities, and higher body fat.
What are heat-related concerns like heat rash and heat syncope?
Heat rash is a prickly red rash from sweating; heat syncope is heat collapse causing dizziness or fainting, relieved by cooling and fluids.
What is SPF (Sun Protection Factor)?
Sunscreen protection against UV radiation; SPF indicates the level of protection.
What is agility?
The ability to change and control the direction and position of the body rapidly while maintaining motion.
What is balance?
The ability to stabilize the body when standing still or moving.
What is coordination?
The ability to use senses with body parts during movement; example: dribbling a basketball.
What is hand-eye coordination?
Using hands and eyes together to coordinate movements; examples include activities like Arnis (Filipino martial art) involving weapon flow.
What is speed?
The ability to move the body or parts swiftly in one direction; important for gaining an advantage in sports.
What is power?
The ability to move body parts swiftly while applying maximum force; a combination of speed and muscular strength; examples include punching, kicking, or rowing.
What is reaction time?
The ability to respond quickly to what you hear, see, or feel; examples include responding to a starting gun or blocking a punch.