Bar & fitness

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45 Terms

1

What is heart rate?

The number of times your heart beats in a minute.

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2

How can you measure your heart rate?

By feeling the pulse in blood vessels like your wrist and neck.

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3

What does a lower resting heart rate indicate?

A more well-conditioned body that requires less effort to pump blood.

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4

What is the normal average resting heart rate for adults?

Between 60-80 beats per minute.

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5

What is the maximum heart rate formula?

220 - your age.

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6

How do you find your target heart rate zone?

By calculating 65% to 90% of your maximum heart rate.

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7

What is the exercise heart rate?

The heart rate measured during aerobic activity.

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8

What is recovery heart rate?

The heart rate measured one minute after stopping exercise.

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9

What is the recovery index?

The difference between post-exercise heart rate and recovery heart rate.

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10

What is considered a good drop in heart rate after exercise?

A drop of 25-45 beats.

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11

What factors can increase your heart rate?

Dehydration, caffeine, stress, digestion, heat, lack of sleep, illness, exercise, medications.

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12

Why is it important to monitor heart rates?

To ensure safety, effectiveness, and to track cardiovascular progress.

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13

What is perceived rate of exertion?

A subjective measure of how hard you feel your body is working during exercise.

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14

What is cardiorespiratory endurance?

The ability to exercise your whole body for extended periods without stopping.

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15

How can regular physical activity benefit your heart?

It makes the heart stronger, allowing more blood to be pumped per beat.

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16

What is muscular strength?

The maximum force exerted by a muscle in a single contraction.

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17

What does muscular endurance refer to?

The ability to contract muscles repeatedly without tiring.

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18

How is flexibility defined?

The ability to move joints through a full range of motion without pain.

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19

Why is stretching important?

It reduces stiffness, improves posture, and decreases injury risk.

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20

What is body composition?

The ratio of fat to lean body weight.

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21

What are the six health-related components of fitness?

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition.

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22

What is the FITT principle?

Frequency, Intensity, Time, and Type of exercise.

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23

How often should aerobic activity be performed for health benefits?

At least 2.5 hours per week.

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24

What is the benefit of combining strength and cardio workouts?

Helps in weight loss and increasing muscle.

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25

Why is it essential to warm up before exercise?

To prepare your body and reduce the risk of injuries.

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26

What should a good warm-up include?

Light movements and dynamic stretches to gradually elevate heart rate.

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27

What are some examples of high-intensity interval training (HIIT)?

Alternating periods of intense activity (like sprinting) with lower intensity (like walking).

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28

What is the principle of specificity?

The principle stating that the type of exercise performed determines the benefits received.

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29

What does the principle of progressive overload refer to?

Gradually increasing the intensity of exercise to achieve fitness improvements.

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30

Why might a teen's metabolism be higher than an adult's?

Because they are growing and building muscle.

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31

What are essential fats needed for?

Supporting vital organs, insulation, and energy storage.

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32

What does BMI stand for?

Body Mass Index.

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33

What is the recommended frequency for flexibility exercises?

4-7 times per week.

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34

What is a common consequence of inactivity?

Increased risk of chronic diseases.

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35

What are some lifestyle changes to improve wellness?

Getting active, eating well, managing stress, sufficient sleep.

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36

Why should you avoid combining alcohol with caffeine?

Caffeine disguises alcohol's effects, increasing intoxication risk.

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37

What can excessive screen time lead to?

Physical inactivity and potential mental health issues.

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38

What are the benefits of regular exercise?

Improved mood, lower stress, enhanced physical performance, reduced disease risk.

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39

What should you do as part of a proper cool-down?

Gradually reduce heart rate with light activity and follow with static stretching.

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40

What impacts your physical activity levels?

Social environment, physical environment, cultural environment, time availability.

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41

How often should muscle-strengthening activities be performed?

At least 2-4 days a week.

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42

What is the purpose of static stretching?

To maintain muscle flexibility and range of motion post-exercise.

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43

What is an example of a body operation affected by drug use?

Cognitive functions like memory and decision-making.

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44

What should you do if you experience pain while exercising?

Stop immediately and assess the level of discomfort.

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45

What are some strategies to manage screen time?

Track usage, unplug during meals, and enforce set hours.

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