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45 Terms
Health-Related Fitness Components
Cardiovascular endurance, flexibility, muscular strength, muscular endurance, and body composition
Intensity
The level of effort during exercise; increasing running pace increases intensity
Recommended Cardiovascular Exercise Frequency
3–5 times per week
Maximum Heart Rate Formula
220 − your age
Low End of Target Heart Rate Range
Maximum heart rate × 60%
High End of Target Heart Rate Range
Maximum heart rate × 85%
Target Heart Rate Range for a 14-Year-Old
122–173 beats per minute
Recovery Heart Rate
A faster drop in heart rate after exercise indicates better cardiovascular endurance
Who Has Better Cardiovascular Endurance?
Brad (heart rate dropped 60 bpm compared to Tom's 10 bpm)
3-Step Muscle Building Process
Stress → Recovery → Repeated Stress
Core Stabilization Benefits
Improves posture, balance, and helps prevent injury
Weight Training for Muscular Endurance
High repetitions with light weights
What Rebuilds During Strength Training Rest Days?
Muscles, tendons, and ligaments
Most Effective Permanent Weight Loss Method
Decrease calorie intake and increase calorie expenditure
Healthy Weight Loss Rate
1–2 pounds per week
3–5 Pounds Per Week Weight Loss
False; this is generally too much for healthy weight loss
Calories in One Pound of Body Weight
3,500 calories
Benefits of Combining Diet and Exercise for Weight Loss
Requires less severe dieting/exercise, preserves lean tissue, and improves fitness
Flexibility Definition
Range of motion
Best Stretching Before Exercise
Dynamic stretching
Examples of Dynamic Stretches
Arm swings, trunk rotations, alternating toe touches
Examples of Static Stretches
Side bends, tricep stretch, Achilles stretch, chest stretch
Benefits of Flexibility
Improves muscles and bones
ROM Stands For
Range of Motion
Area Most Likely to Become Tight from Office Work
Hip joint
Main Causes of Poor Flexibility in Teens
Sedentary lifestyle and lack of exercise
Adults with Lower Back Problems/Poor Flexibility
About 80%
Factor That Does NOT Affect Muscle Size
Height
Muscle-Building Hormone in Men
Testosterone
Benefits of Calisthenics and Weight Training
Stronger ligaments, stronger tendons, better joint mobility
Not a Cardiovascular Endurance Activity
Weight lifting
Factors Influencing Heart Health
Cholesterol, high blood pressure, and smoking
Workout Length for General Cardiovascular Health
30 minutes
Workout Length for Weight Loss
60 minutes
Best Core Stabilization Exercise
Planks
Not Part of the Muscle-Building Process
Muscle relaxation
Recommended Maximum Heart Rate for Beginners in Cardio Programs
145 beats per minute
Cardiovascular Endurance
The ability of the heart, lungs, and blood vessels to deliver oxygen during exercise
Muscular Strength
The maximum force a muscle can exert
Muscular Endurance
The ability of a muscle to perform repeated contractions over time
Body Composition
The proportion of fat, muscle, bone, and other tissues in the body
Examples of Cardiovascular Activities
Cross-country running, swimming, full-court basketball
Static Stretching Definition
Holding a stretch for a period of time without movement
Dynamic Stretching Definition
Stretching through controlled movement to prepare for activity
Target Heart Rate Purpose
Ensures exercise is performed at a safe and effective intensity