1st Semester Midterm Exam Review

Health Related Components of Fitness

• Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility & Body composition

• SMART Health-related Fitness Goal: should be Specific & written, Measurable, Attainable, Realistic, & have a Timeframe

• Lifetime activity: an activity that you can participate in throughout your life.

Cardiovascular Endurance

• Cardiovascular Endurance: The ability to persist in physical activities that rely on the heart, blood vessels, and lungs to supply oxygen to the working muscles.

  • CV End. has the greatest impact on life expectancy

• Aerobic (moderate intensity activity over an extended period of time; with oxygen)

  • Example: running, swimming, biking

• Anaerobic (quick burst of intense exercise, using energy stored in muscles)

  • Example: sprinting, tennis, football, weight lifting

• FITT

  • Frequency: how often; minimum 3 days/week

  • Intensity: how hard;  Measured by Heart Rate

    • Describe the intensity for CV training: Moderate to Vigorous intensity; 

      • Target HR Zone 150-185 bpm

        • Resting heart rate and Max Heart Rate help determine Target HR

          • 220 - age = MHR

      • short of breath, short conversation, borderline uncomfortable

      • To increase intensity - increase level/incline & increase speed 

  • Time: how long; 150 min. of moderate intensity or 75 min. of vigorous intensity

    • Minimum of 20 min/day

• Signs of Good Cardio: lower resting HR and faster recovery time; 

  • Your heart rate is low to moderate when doing moderate to high intensity activities.

• Minimum time for CV benefit: 20 minutes

  • CDC Recommendation for ALL physical activity: 60 minutes

Body Composition 

• Body Composition: the relative comparison of lean body mass to fat mass.

• Visceral Fat (intra abdominal fat, most concerning) vs. Subcutaneous Fat (underneath skin, more visible)

• Fat Cell Formation (increase in number): from last month of fetal development through your early 20s

  • After your early 20s, the cell can only increase or decrease in size.

  • Rapid fat cell growth occurs in the first two years of life.

• Recommended Body Composition:

  • Males: 12 - 18%

  • Female: 18 - 24%

• Bioelectrical Impedance: test that is affected by hydration/dehydration

• Skinfold Caliper: inexpensive and easy to administer to a larger group of people

Muscular Fitness

• Law of use: that which you use (muscle) develops and that which you do not use wastes away

  • Hypertrophy (muscles getting bigger and stronger)

  • Atrophy (muscles getting smaller and weaker)

• Overload/ Progression/ specificity: 

  • Overload: The body will respond by getting stronger when increased demands are placed upon it.

  • Progression: Gradual increase of the demands placed on the body to get increased results

  • Specificity: The body adapts “specifically” to the demands placed upon it.

• % of 1 RM: Muscular Strength - 80%, Muscular Endurance - 60%

• Repetition (Rep.): the number of times you lift a particular weight

• Set: a group of repetitions

• Recommendations for sets/reps: 

  • MS - 3 sets of 4 - 8

  • ME - 3 sets of 12 - 16

• Rest and recovery: time to repair muscles and get stronger; 48 hrs

  • When applying the overload principle, you should not work the same muscles consecutively (back to back days)

• For a balanced workout, one should work opposing (opposite) muscle groups throughout the week.

• Why is proper technique important: Get desired results and avoid injury

• Muscles: be able to identify all muscles 

***Review the location of major muscles/muscle groups on the body***