P.E 2nd Semester Unit 1

Order of Warm-up

1. Large-Muscle Cardio Activity2. Static Stretches3. Activity Specific warm up

If Sally is attempting to develop muscular endurance in her legs, the most beneficial range of repetitions she should perform in her 3 sets of leg extension is

12-20 reps

Which of the following heart rates fall within the target heart rate zone for a 15 year old teenager?

160 bpm

In order to receive the most benefit from aerobic exercise a person needs to spend at least ___ minutes in the target zone.

20

To obtain the cardio respiratory benefits of aerobic exercise, you should exercise at least __________ time(s) a week.

3

A normal range for a resting heart rate is

50-100 bpm

How much physical activity per day is recommended for children and adolescents?

60 minutes

You __ measure BODY COMPOSITION by stepping on a scale - weight alone does not tell you about the make up of your internal tissues!

CAN'T

The five health-related fitness components include:

Cardio-respiratory Fitness Muscular Strength Muscular Endurance Flexibility Body Composition

Heart Disease How does cardio-respiratory fitness aid our cardiovascular system and reduce the risk to disease?

Cardiovascular System Main Idea - The cardiovascular system provides nutrients and oxygen, carries away wastes, and helps fight disease. It consists of the heart, blood, blood vessels and capillaries.

This is a group of exercise stations that combine weight training with flexibility and aerobic exercises to improve overall fitness.

Circuit Training

As a person ages, their BMR (basal metabolic rate) usually?

Decreases

As a person ages, their BMW (basal metabolic rate) usually?

Decreases

Guidelines for Stretching

Don't overdo it - stay within your limits Breathe comfortably. EXHALE as the muscle lengthens to help with relaxation. Perform flexibility exercises with each muscle group for total-body improvements. Work with WARM muscles because they lengthen more easily and with LESS discomfort! The best time to work on flexibility improvements is after a cardio workout. Pick activities that serve two functions: relaxation and flexibility.

Uncontrollable Risk Factors

Heredity - A person whose parents have CVD are more likely to develop CVD.Gender - Men have a greater risk than women of developing CVD and having heart attacks. However, women past menopause are less likely to survive a heart attack.Age - The risk of CVD increases with age. Approximately 80% of people who die of CVD are 65 or older.

Achieving muscular fitness can help a person with all of the following except:

Increase risk of injury

If an older adult participates in weight training regularly, they can experience all the following benefits except?

Increased fatigue

These are some of the cardiopulmonary changes (lungs):

Increased vital capacity (the amount of air that can be breathed out after a maximal intake of breath) Decreased respiratory rate (the number of breaths you take in response to a given level of work) Increased maximal pulmonary ventilation (the volume of oxygen per minute you can breathe) Increase pulmonary diffusion (the amount of oxygen exchanged by the lungs)

As a peron ages, their acceptable range of body fat?

Increases

As a person ages, their acceptable range of body fat?

Increases

Which FitnessGram test assesses upper body strength and endurance?

Push Up Test

Regardless of the current BMI for age category, everyone needs to develop healthy weight habits to either improve your body composition or maintain a healthy range! Below are suggestions from the Center of Disease Control:

Regardless of the current BMI for age category, everyone needs to develop healthy weight habits to either improve your body composition or maintain a healthy range! Below are suggestions from the Center of Disease Control:

If you don't have a heart rate tracker, how do you report your intensity level on the Exercise Log?

Report based on the RPE scale

Main Ideas Summary:

Stretching exercises can improve your flexibility, circulation, posture, coordination, as well as ease stress! Stretching can also reduce your risk of injury during everyday activities and exercise activities. If stretching causes you pain you've pushed too far! Do the stretching exercises slowly, holding each stress for 10-30 seconds. It is best to work on improvements in flexibility at the end of an exercise session when your muscles are warm..

Static Stretching

Stretching the muscle to it's farthest point and holding this stretch for at least 10 seconds

Anaerobic (muscular) Exercises

Sudden, intense muscle contractions such as with sprinting or weight lifting (strength training). Anaerobic exercises still offer some benefits to a person's cardio-respiratory fitness. The minimal results you will experience from participation in muscular fitness exercises include: better posture look firmer and trimmer than before feel better

Muscular Endurance

The ability to continue using certain muscles for a period of time - for example, doing push-ups. An endurance training session would include low resistance and high repetitions. When working out to increase the muscular endurance of a particular muscle, it's recommended that you complete three sets of 12-20 repetitions for the best results.

The ability of the heart and lungs to deliver oxygen to working muscles for an extended period of time is called

cardiorespiratory fitness

Mile run

cardiovascular fitness

How does regular exercise help teens deal with changes in their lives?

change causes stress and exercise helps your body deal with stress

Which of the following combinations of exercises would best help you develop cardiovascular endurance?

cycling, in-line skating, swimming

How frequently should flexibility exercises be performed for best results?

daily

As a person ages, their flexibility usually?

decreases

Specificity means:

doing an exercise for a specific muscle, muscle group, or body part

Flexibility

is defined as a person's ability to move body joints through a full range of motion. Because there are different types of joints in the human body, it's important to remember that flexibility is specific to each joint. Flexibility is a component of fitness you can work on everyday and not worry about "over-training". Athletes need to be sure to include flexibility in a proper warm up with their sport before and after activity in a cool down. The same can be said with anyone participating in physical activity! You can also make flexibility the main component of many workouts, such as YOGA and PILATES.

Sprinting hurdles is a

great example of an anaerobic exercise - quick, explosive movement out of the block and running as fast as possible while leaping over hurdles!

High blood pressure can lead to:

heart attack Vision loss stroke

Which of the following would be beneficial to a strength training session?

high resistance/low repetitions

Resting Heart Rate can BEST be determined by checking your pulse

in the morning when you wake

An increase in the number and size of blood vessels which results in:

increased blood delivery to your muscles increased oxygen delivery to the muscles for fuel increased oxygen delivery to the fat cells to free them in to the blood increased blood to carry the fat from the fat cells to the muscles for fuel (yeah - burning fat!) increased number of capillaries to help blood flow more easily reduction in blood pressure

An increase in size and strength of the heart which results in:

increased stroke volume (the amount of blood pumped with each heartbeat) increased cardiac output (stroke volume times heart rate) decreased heart rate for same intensity level workload (you are getting in better shape!) lowered resting heart rate (the heart doesn't have to work as hard at rest since it is pumping out more blood in one beat)

Swimming is a good exercise for older individuals because

it doesn't put a strain on the joints

When exercising in hot weather, what causes the body's internal temperature to rise?

lack of evaporation on the skin's surface

____________________ is made up of muscles, bones, ligaments, and tendons.

lean body mass

Which of the following is NOT a benefit of warming up before beginning to exercise?

lowers heart rate

Heat Index

measure of what the temperature feels like because of humidity

According to statistics, today's lifestyles, American youth are

more obese than they have been in the past 30 years

A type of muscular fitness that is developed by using less weight and more repetitions is called

muscular endurance

Push ups

muscular fitness

3 principles of training that should be followed in developing your personal fitness program are

overload, progression, and specificity

Which fitness test measures your cardiovascular system?

pacer test

Coronary artery disease is caused by the _______ build up in the wall of the arteries possibly blocking the flow of blood and oxygen to the heart. Question

plaque

The procedure of increasing weight loads every several weeks is known as

progresson

Which fitness test measures your muscular strength?

push ups

Choose any of the signs someone may be going in to heat exhaustion.

rapid and shallow breathing dizziness nausea

Progression means

slowly increasing frequency, intensity, type of exercise or time of exercise

Which of the following minerals is of concern in the American diet with it's role with high blood pressure?

sodium

Respiratory System

Main Idea- The respiratory system provides oxygen to the blood and removes carbon dioxide from the body. It consists of the lungs, trachea, and diaphragm.

A muscle is a band of muscle fibers that contract (shorten) and produce movement.

Muscles are connected to bones by tendons. Bones are connected to each other by ligaments.

Summary

Muscular fitness can mean you have muscles that can lift heavier objects (strength) or muscles that will work longer before becoming exhausted (endurance)! Training these components will be discussed more in the Principle of Training lesson, but increasing this area of fitness may mean: increase in lean body mass (look fitter and trimmer!) increase in metabolism (calories burned...muscle takes more calories to sustain, so you burn more even at rest!) increase in bone density (making bones stronger, too!) increase in balance and stability (helping movements in all types of activities!) can help decrease fatigue and help overall well being! Muscles become stronger through a 3-step process: 1. Stress (must apply stress to a muscle to increase strength - this is usually in the form of specific lift or exercise) 2. Recovery (rest) - you do not want to work the same muscle group on back-to-back days. Your muscles need time to repair itself, which makes it stronger during this rest period! It is advised to wait 48 hours before working the same muscle group. 3. Repeated stress The next lesson will go into further detail about the human body's muscle identification and specific exercises to increase strength and endurance.

Having TOO Much Body Fat compared to Lean Body Mass

Obesity is defined as a condition characterized by excessive accummulation and storage of fat in the body. Overweight is defined as weight that is higher than what is considered healthy for a given height. It is widely known that high levels of fat mass are associated with many health problems, such as heart disease (the number ONE killer in the United States!), which can include high blood pressure, clogging of the arteries, etc. Also, it can lead to type II diabetes, some cancers, and stroke (when an artery to the brain becomes blocked).

Order and Time of Exercise Session

Order and Time of Exercise Session

The choices you make as a teenager can impact your life decades from now!

True

When working to increase the muscular endurance of a particular muscle, it's recommended to complete 3 sets of 12-20 repetitions.

True

Heat Exhaustion

When a person experiences dizziness, profuse sweating, nausea, headache, weakness

Bench Press

and push ups help work the pectoral muscles

Weighing too much can increase your chances for all the following except:

anemia (condition in which the blood cannot carry enough oxygen to the body)

Ligaments

attach bone to bone at joints

Tendons

attach muscles to bones

BMI

body composition

According to the USDA's MyPlate what should account for half of your plate at meals?

vegetables and fruits

Target heart rate zone is

where you want your exercise heart rate

cooling down

will prevent blood from pooling in the lower body

Which of the following would be true when developing an individualized exercise program that will work for you?

you will be more likely to follow it

Hypothermia

A significant decrease in body temperature.

Hyperthermia

A significant increase in body temperature.

Heat Stroke

Extreme heat exhaustion that can potentially be fatal - hot, dry skin (no more sweating), possibly unconscious

Body composition is best improved or maintained by participating in a running program.

False

Which heat disorder is the most dangerous and could be fatal if the person's temperature is not brought down?

Heat Stroke

Which FitnessGram test assesses lower body flexibility?

Sit-n-Reach Test

Fat Measurement Scale

Tracking changes in body fat can actually provide a clearer picture of your health than simply measuring your weight. As you lose fat and build muscle, it is possible that your body composition is changing while your weight remains the same. Knowing that you have reduced your body fat can keep you motivated to stick with your healthy routine. But what exactly is a healthy body fat percentage? It varies between men and women. There are also two types of body fat that we will discuss more below the chart: Essential and Storage Fat. When your body fat percentage is in a healthy range, it helps reduce your risk of numerous medical conditions.

Effects of Cardio-respiratory Exercise on the...

- respiratory system - During exercise the body requires more oxygen intake as well as more carbon dioxide removal. Exercising increases the depth of breathing and decreases the breathing rate resulting in "more efficient breathing." - heart and blood pressure - as an individual improves their physical fitness their heart becomes larger, stronger and more efficient. This results in a reduction in the number of heart beats/day as well as the heart pumping more blood per beat. - blood - increased blood volume, red blood cells and hemoglobin in a person which results in more efficient oxygen delivery and waste (carbon dioxide) removal

A well-written goal would have whihc of the following characteristics? (You may have chose more than one answer.)

1) specific 2) time-sensitive 3) measurable 4) individual 5) concrete

A wise consumer would do which of the following

1) look for hidden messages in advertisements 2) be aware when a psychological approach is being used in an advertisement 3) asks whether a claim is too good to be true 4) ***ALL OF THE ABOVE***

Below are steps of a work out from warm up steps through the cool down. Place steps in order from 1 being the first thing to do when starting a session to 5 being the last part.

1. Light jog to get heart rate up for about 5 minutes. 2. Static stretches held for 10 seconds each stretch to loosen up. 3. Activity specific drills such as high knees, butt kicks, skipping, grapevines. 4. 15-45 minute exercise or sport activity. 5. Walk to bring heart rate down, followed by stretches held for as long as 30 seconds.

About what percentage of your daily calories should come from fat?

25-30%

To improve aerobic fitness someone should workout in which zone to receive the most aerobic fitness benefits on a regular basis?

3

Cardiovascular Disease (CVD and also called heart disease or coronary heart disease)

A disease that affects the heart or blood vessels and related to a build up of plaque buildup in the walls of the arteries. Heart Disease Facts from the CDC: About 610,000 die of heart disease in the U.S. every year - that is 1 in every 4 deaths. Heart Disease is the #1 leading cause of death for both men and women. More than HALF of the deaths due to heart disease in 2009 were in men. Coronary heart disease is the most common type of heart disease - killing over 370,000 people each year. 735,000 people have a heart attack each year

CARDIO-RESPIRATORY FITNESS IS ALSO REFERRED TO AS

AEROBIC FITNESS, CARDIOVASCULAR FITNESS, OR SIMPLY CARDIO!

Anaerobic (muscular) exercises

ALL ABOUT LACTIC ACID BUILD UP (AND WITHOUT OXYGEN)! We will study more about this in the muscular fitness lessons. These exercises have more sudden, intense muscle contractions such as with sprinting or weight lifting (strength training). Use of FAST-TWITCH MUSCLE FIBERS - leads to greater size and strength of muscle fibers This short duration can last anywhere from just a few seconds up to 2 minutes Anaerobic exercises still offer benefits to a person's cardiorespiratory fitness, because it can help you become more efficient at the chosen exercise by increasing your ability to consume more oxygen (become a faster runner, swimmer, etc.). It is used by athletes to promote strength, speed and power, and by weight lifters to build muscle mass. When exercising anaerobically your heart rate will go ABOVE your target zone, lactic acid builds up, and you start to "feel the burn" You cannot sustain this kind of activity for an extended period of time. It will include high intensity sprinting, interval training,weight lifting, HIIT (high intensity interval training).

Aerobic exercises

ALL ABOUT OXYGEN (and glucose - you get from carbs)! This is the main focus of this lesson. It is how well your body is able to transport and utilize oxygen for exercise. Use of SLOW-TWITCH MUSCLE FIBERS. These muscle fibers are good for endurance activities. Increasing your aerobic fitness means increasing the capability of the heart and the rest of the cardiovascular system to supply oxygen and energy to the rest of your body. (Increases the efficiency). Heart Rate stays WITHIN your target zone (60-85% of your max heart rate) Lower intensity exercises like: jogging, swimming, cycling, hiking, brisk walk - anything that you can still maintain comfortable breathing.

How good is BMI as an indicator of body fatness?

According to the CDC, the correlation between BMI and body fatness is fairly strong, but even if 2 people have the same BMI, their level of fatness may differ. According to the BMI weight status categories, anyone with a BMI between 25 and 29.9 would be classified as overweight and anyone with a BMI over 30 would be classified as obese. However, athletes may have a high BMI because of increased muscularity rather than increased body fatness. In general, a person who has a high BMI is likely to have body fatness and would be considered to be overweight or obese, but this may not apply to athletes. A trained healthcare provider should perform appropriate health assessments in order to evaluate an individual's health status and risks.

What hormone is responsible for the "fight or flight response" in the alarm stage of a stress response?

Adrenaline

Squats

And lungs help work the gluteals or glutes

Which is considered normal blood pressure?

Anything less than 120/80. So for example 118/76

All of the following types of stretches if done properly are considered good for the body except:

Ballistic Stretches

rip off

Being cheated by exchanging something of value for something worthless

Which exercises would be BEST for improving your push up test?

Bench press and tricep dips

Coronary Heart Disease

CAD (coronary artery disease) is caused by a PLAQUE build up in the walls of the arteries Plaque is made up of deposits of CHOLESTEROL and other substances (click on the word to learn more about cholesterol - what foods put you at higher risk for developing too much cholesterol, the good cholesterol, etc.) Plaque buildup causes the inside of the arteries to narrow over time, which could partially or totally block the blood flow. This process is called atherosclerosis. It could lead to a heart attack due to the heart not receiving enough blood/oxygen.

Types of Muscle Fibers - Slow Twitch versus Fast Twitch

Did you know that you have different types of muscle fibers in your body and that your genetics determine the composition and ratio of these different muscle fibers? Typically a person's muscle makeup is 50% slow twitch (red muscle fibers) and 50% fast twitch (white muscle fibers). But, what exactly does that mean?

Essential Body Fat and Storage Body Fat

Essential body fat is the minimum fat required for the normal and healthy functioning of the body. It's necessary for energy as well as playing an important role in the regulation of body temperature, the reduction of inflammation, blood clotting and brain development. Women need more essential body fat for childbearing and hormone functions, about 11% of their total body weight. Men need less essential fat, about 3% of total body weight. The other type of fat, called storage fat, is the result of excess calories. When we eat, calories that are not used right away for energy are converted into the triglycerides that make up storage fat. A frequent surplus of calories causes fat stores to accumulate, resulting in weight gain. On the other hand, if the body uses stored fat reserves for energy, whether through diet or exercise, the fat cells will shrink causing weight loss. Dropping below 15% for women and 6% for men for extended periods of time can lead to osteoporosis and general fatigue, as well as leave you prone to injury. For women, it can also lead to amenorrhea. On the flip side, having too much body fat increases the risk for cardiovascular disease and other health-related problems.

Height and weight charts are a reliable way to assess the amount of fat tissue versus lean body mass a person may have.

False

I only have to turn in fitness logs for this course.

False

It is best to begin an exercise session with stretching before completing any other activity.

False

Muscular Endurance is the amount of force that can be exerted by a single contraction of the muscle.

False

The Fitbit App will track my pace and distance on a treadmill.

False

When lifting free weights, if you know the lift well you do not need to use a spotter.

False

You can use a fitness sponsor for as many workouts each week that you want.

False

You need to wait 24 hours before training, or lifting weights with the same muscle group.

False

Which is true about weight training?

Females do not build muscle mass as quickly as males

Remember:

Females do not need to worry about "muscle bulk" (the male hormone, testosterone, is what causes males to develop larger muscles) In order to change the body's muscular ability it takes a frequent workout, an increased demand on the muscles (intensity), and time to complete the exercises which have been planned. Most people don't start an advanced workout in one day or one week. Find a starting point at which you can live with and then add to the workout as you see improvement.

So, how does a person exercise AEROBICALLY to get the most HEALTH and FITNESS benefits?

First you need to understand the basic TARGET HEART RATE ZONE (we will go in to more detail of each zone in the Heart Rate Zones and Rate of Perceived Exertion lesson). To find your Target Heart Rate Zone: First find your MAX HEART RATE = 220-age Then for the lower portion of the target zone take Max HR x 60% For the upper portion of your target zone take Max HR x 85%

Purpose of Flexibility Training

Flexibility has long been underestimated and perhaps overlooked by even health-care professionals. Quality of life is enhanced by improving and maintaining a good range of motion in the joints. Flexibility is needed to perform everyday activities with EASE! To get out of bed, lift children, sweep the floor, rake the leaves, we need flexibility. Flexibility tends to deteriorate with age, but only because people naturally become more sedentary (inactive). Staying active and stretching regularly help prevent the loss of mobility with age. Also, being flexible can significantly reduce the chance for occasional and chronic pain (especially lower back pain). It aids good posture. Poor flexibility can place strain on your muscles and joints, which can leave you "unbalanced" and put unnecessary strain on major points in the body (for example the lower back can have strain if the quads or hamstrings are tight). Bone structure, muscles, tendons, ligaments, body composition, gender and a person's history of particular injuries all affect a person's flexibility. But, it is important to include flexibility training in to your regular fitness routine. Improved flexibility can enhance performance in aerobic training, muscular conditioning, and also sport! Imagine an easier, less restrictive tennis, golf, or baseball swing! There is scientific evidence showing the chance of injury decreases with those who include flexibility training in their regular routines.

What is the difference between Muscular Strength and Muscular Endurance, and how is it beneficial to health and fitness?

Health-Related Fitness Components The five health-related fitness components include: Cardio-respiratory Fitness Muscular Strength Muscular Endurance Flexibility Body Composition

Calf Raises

Help strengthen the gastrocnemius and soleus.

Why is warming up important prior to a workout? (You can click on more than one answer if it applies).

Helps someone mentally focus for a good sport or exercise session. To generate heat in the muscle and joint tissues to allow greater mobility. Helps prevent injury during exercise.

All of the following are CONTROLLABLE factors to maintaining a healthy body composition EXCEPT:

Heredity

All the following are cardiovascular disease risk factors that can be controlled except:

Heredity

Which of the following disease risk factors are uncontrallable?

Heredity

Factors that influence body fatness:

Heredity Metabolism Diet/High sugar intake Lack of physical activity TV/Screen time

HYPERTENSION

High blood pressure can damage the heart, blood vessels and other body organs if it continues over a long period of time. It is sometimes called the "silent killer" because in it's early stages it has very few symptoms. Certain lifestyle choices can put you at a greater risk for high blood pressure - lack of physical activity, an unhealthy diet - especially one high in sodium, being overweight/obese, drinking too much alcohol, smoking, and too much stress What do your readings need to look like to stay healthy? Blood pressure is usually taken by nurse anytime you go to the doctor. Most pharmacies also have blood pressure machines you could use to check. A reading will have a top number (systolic pressure - the pressure against the artery walls when the heart beats out blood) and a bottom number (diastolic pressure - pressure against the artery walls when you heart relaxes). 120/80 and below is considered normal.

quacks

Individuals who claim that harmful and useless practices and products are beneficial.

Anaerobic training includes the following types of exercises:

Isokinetic training - during this type of exercise, the length of the muscle changes while the muscle contraction is performed at a constant speed.Examples: weight machines such as the Cybex, Biodex and Orthotron Isotonic training - during this type of exercise, the muscle contraction includes both shortening and lengthening of the muscles and movement at a joint.Examples: free weights (such as bicep curls with hand weights) Isometric training - during this type of exercise, the muscle is "static" (unmoving) against an immovable resistance. Therefore, tension in the muscle increases but the length of the muscle does not change.Examples: pushing against a wall Circuit training - this is a group of exercise stations that combine weight training with flexibility work and brief aerobic exercises

help isolate and strengthen the hamstrings.

Leg Curls

help isolate and strengthen the quadriceps

Leg Extensions

Heat Cramps

Occurs when a particular muscle starts to contract violently or uncontrollably

How does someone know if they are overweight or obese?

One screening tool is to measure Body Mass Index (BMI). The BMI tool compares a person's height, weight, and gender. A high BMI score MAY be an indicator of high body fatness (someone is considered obese with a BMI of 30 or higher). BMI can be used to screen for weight categories that may lead to health problems, but it is NOT a diagnostic of body fatness. To measure a person's body fat percentage more accurately you would need a different test, which will be discussed in more detail below. Let's first look a little closer at BMI measurements and what they can tell us. First, what is your personal BMI number? Click on the image below to use the CDC's BMI Calculator for Child and Teen, but also read on to see what the number means.

Aerobic fitness is how well the body transports and utilizes _______ for energy.

Oxygen

Which FitnessGram Test measures aerobic capacity?

Pacer Test

Maintaining your Respiratory Health To Help Your Cardiovascular System:

Regular physical activity - increased respiration during exercise improves the capacity of the lungs to pass oxygen into the blood. Exercise also improves the total amount of air that is moved into and out of your body. Avoid tobacco use - reduces lung growth in teens and decreased surface area to take in oxygen. Washing hands frequently - bacteria and viruses can be transmitted to the respiratory system when contaminated hands touch the nose or mouth.

So, how do we measure the amount of fat compared to LEAN BODY MASS?

Skin-fold Measurement (with calipers),bio-electrical impedance, and underwater weighing (most accurate) are a few of the tests a healthcare provider can perform to assess BODY FAT PERCENTAGE.

Cardio-Respiratory Fitness

The ability to do vigorous large muscle exercise over a long period of time (examples include running, swimming, biking, hiking, a game of soccer, dance, etc.). It is a measure of HOW WELL your body is able to transport OXYGEN to your muscles during prolonged exercise, and also how well your muscles absorb and use the oxygen to generate ENERGY!

Muscular Strength

The amount of force that can be exerted by a single contraction (shortening) of the muscle - for example, lifting a heavy weight. A strength training session would include high resistance and low repetitions. A repetition is a repeated lift or movement. A set is a group of successive repetitions performed without resting.

How to Stretch!

The best time to stretch is after you have "warmed up" your major muscle groups. A large muscle group activity is recommended for about 5-10 minutes (jogging, jumping jacks, walking at a brisk pace, skipping, jump rope, etc.). You do not want to try and stretch COLD muscles! Muscles with good blood flow will be much more willing to stretch if WARMED! When flexibility exercises are added to a warm up routine your main goal is to feel loose and ready for harder exercise. The best time to work on IMPROVING flexibility is a the end of workout when your muscles are very warm. OR make flexibility the main component of your session by participating in a Yoga or Pilates session! Here are the some of the different types of stretches: Static stretching is when a muscle is stretched to its farthest point and held for at least 10 seconds, increasing up to 30 seconds as flexibility increases. Click the image below for a slide show of 16 basic static stretches that help keep you healthy and performing your exercise sessions strong!

Select all the key elements your fitness tracking option must include to show in a screenshot:

The date of exercise The amount of time you exercised A measure of intensity: heart rate OR pace

Participating in cardiovascular exercise regularly, and with an intensity level in your target heart rate zone, will result in which of the following

The heart becomes larger, stronger, and more efficient resulting in a reduction in the number of beats per day The number of red blood cells increase resulting in more oxygen delivery and carbon dioxide removal from cells

Warm up

The portion of an exercise intended to generate heat in muscles and joint tissues, increase heart rate, prevention of injury, and allow time to get mentally focused for exercise session.

Cool down

The portion of an exercise session intended to allow heart rate to return to 100 beats per minute or less, allow time for stretching, and help prevent soreness by prevent blood from pooling in lower body.

Flexibility exercises can be done everyday.

True

Hypothermia is an excessive decline in a body temperature.

True

I have made copies of my Fitness Portfolio documents and organized these documents in a folder that is helpful to me.

True

I need to pay attention to the course calendar to know when an assignment is due. If an assignment is listed under as specific day that means that assignment is due by 10PM of that day.

True

BUT, this component must also incorporate HEALTHY EATING HABITS to maintain a healthy level or to improve!

Truly you can improve each component with better eating habits, but it directly affects your body composition measurements. Healthy eating habits are of highest importance if you want to actually reduce fat AND keep it off! In summary, remember body composition refers to the ratio of lean body mass to body-fat tissue. The bathroom scale does not assess how much of your weight is LEAN MASS. ruly you can improve each component with better eating habits, but it directly affects your body composition measurements. Healthy eating habits are of highest importance if you want to actually reduce fat AND keep it off! In summary, remember body composition refers to the ratio of lean body mass to body-fat tissue. The bathroom scale does not assess how much of your weight is LEAN MASS.ruly you can improve each component with better eating habits, but it directly affects your body composition measurements. Healthy eating habits are of highest importance if you want to actually reduce fat AND keep it off! In summary, remember body composition refers to the ratio of lean body mass to body-fat tissue. The bathroom scale does not assess how much of your weight is LEAN MASS.

Let's turn that around!

You can't control your heredity - but if you are aware of your genetic make up you can take action to prevent the same things happening to you that may have happened to parents/grandparents! Increase your metabolism by getting plenty of exercise - add in a strength training program to add muscle! Muscle burns more calories at rest than any tissue! Assess your Diet - add FRESH, HIGH FIBER foods! Move more - plan at least 30 minutes (preferably 60 minutes) of moderate to vigorous activity! Control the amount of time spent watching TV, on the computer, playing video games - play outside more! You work your body composition component every time you are exercising, burning calories, and building muscle (so be sure to plan these types of exercise sessions into your weekly routines.

Which training zone is considered the "healthy heart zone" for improving health related issues like high blood pressure and cholesterol?

Zone 1

Participating in cardiovascular exercise will result in

a lower resting heart rate

Fallacies

a mistaken belief, especially one based on unsound argument

If you work hard and achieve more than minimal results you will experience:

a reduced risk of muscle injury an increased capacity to perform daily tasks and activity by reducing fatigue reduced bone and muscle loss as you age.

Flexibility training is a great form of ___

active relaxation that can improve both MENTAL and PHYSICAL recovery! As with every component part of personal fitness, flexibility requires time and an attitude of dedication in order to measure personal improvement.

High blood pressure can lead to all of the following except:

aerobic fitness

Curl ups

and planks help work the rectus abdominis and obliques

Stage one of the general adaptation syndrome is the ALARM stage. The sympathetic nervous system is activated during this stage to help the body prepare for the stress. What type of physical changes occur in the body at this point? (click all that apply)

breathing rate increases blood flow to skeletal muscles increase blood flow increases

Prior to beginning a personal fitness program, it is important to

evaluate your current level of fitness set goals get a medical exam

Arm curls

exercises done with dumbbells help strengthen the biceps.

This type of carbohydrate cannot be digested, therefore helps move waste through the digestive system:

fiber

Which of the following is not one of the six basic nutrients?

fiber

Sit and reach

flexibility

Which of the following is a health-related fitness component?

flexibility

the ability of a joint and muscle group to move through a range of motion is called

flexibility

Participating in cardiovascular activities at least 3 times per week is an example of which part of the FIT principle?

frequency

Three ways you can apply the overload principle are

frequency, intensity, and time

The 3 general ways to overload your body through exercise are

frequency, intensity, time

Ballistic Stretching

involves bouncing or bobbing against the muscle and can be harmful, can cause pain and muscle soreness and damage soft tissue (this was done YEARS ago in PE classes!). This use to be recommended for athletes, but even now most experts agree that athletes should do more dynamic stretching than ballistic.

Dynamic Stretching

is used to warm up for practice or competition by mimicking sport-specific types of activities to increase the range of motion of a joint. So, it isn't about holding a stretch (like in static stretches); rather taking your body through a range of motion that better prepares your body for a workout or an athletic event. Click below for a video demonstration of several great dynamic movements that can help you warm up properly for sports like running, basketball, soccer, etc.

Cardio-respiratory fitness is absolutely

key in the prevention of cardiovascular diseases (the NUMBER ONE killer in the US) and also helps with the management of a person's weight and stress while offering him/her more energy and higher self esteem at the same time - WOW that's a lot of benefits!

Contract and Relax Stretching

occurs when a muscle is contracted before it is stretched and the person performs an isometric contraction while a partner provides resistance (With this type of stretching, it's imperative that you partner with someone you trust and who will not make you stretch further than you're comfortable doing). This is done a lot in physical therapy sessions. An example of contract and relax stretch for the hamstring is given below.

Factor(s) you should consider before starting a training program include:

past medical history present health previous involvement in training programs

You should evaluate your fitness program to evaluate the improvements you are making

periodically after starting your program

Which fitness test measures flexibility?

sit and reach

Which set of exercises would best help you increase your flexibility?

sit and reach, slow jogging, yoga

The ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise is called

skill-related fitness

fad

something that is very popular for a short time, then forgotten

Which following set of exercises would best help you develop muscular strength?

squats, isotonic exercises, bicep curls

An ideal aerobic activity for older adults that may have joint issues is?

swimming

220 - Age - resting pulse x 60% + resting pulse is used to determine your

target heart rate

A good lifetime sport for young people to learn would be

tennis

The primary difference between muscular strength and muscular endurance training is

the amount of weight lifted the number of repetitions performed

Body Composition

the make up of body tissues including muscles, bones, body fat and all other tissues! It is the comparison of lean body mass and fat mass. You need to understand more about your percentage of fat measurements, and be aware how height/weight charts (BMI measurements) are just a piece of a larger body composition puzzle. This lesson will teach you how to better identify ways to reach and maintain a healthy body composition level by having a higher percentage of LEAN BODY MASS (muscle, bone, skin, body organs, ligaments and tendons - makes up 75-85% of our weight) and less of FAT MASS (the amount of fat in our body - this makes up 15-25% of our weight).

The Basal Metabolic Rate (BMR) is

the rate at which the body burns calories at rest

When a person exercises,

their heart becomes stronger and more efficient in pumping blood with each heart beat (thus a person's resting heart rate will decrease - more on this later).

More capillaries are formed in the person

they produce more red blood cells, and their blood volume increases, all of which help the person while exercising but also when they are recovering after exercising, too.

A cardiovascular fitness workout lasting 60 minutes applies which part of the FIT principle?

time

Skin-fold measurement techniques include

using a specialized caliper to measure different areas of the body and comparing it to a skin-fold measurement chart to assess the percentage. It is recommended to have a well-trained healthcare provider perform this, or you could have a high error rate. Bio-electric Impedance works by sending a low level, imperceptible electrical current through the body. The flow of current is affected by the amount of water in the body. The device measures how the signal is impeded through different tissues. Tissues that contain a large amount of fluid and electrolytes (such as blood and muscle) have high conductivity (signal travels fast). But, fat slow the signal down. This provides an estimate of body fat. It's not 100% accurate, but it does give a general idea of the amount of body fat a person may have. Hydro-static weighing (or underwater weighing) is a technique used for measuring the mass per unit volume in a body. It is the gold standard of fat analysis, and is based on Archimedes' Principle of displacement (the buoyant force on a submerged object is equal to the weight of the fluid that is displaced by the object). The principle can be used because the density of fat mass and fat-free mas are constant. Lean tissue, such as muscle and bone, is denser than water. Fat tissue is less dense than water. More easily understood is: a person with more body fat will weigh less underwater and be more buoyant. and someone with more muscle will weigh more underwater!