Fitness for life

A cardiovascular system that works well consists of...

*A heart that pumps efficiently (e.g., more blood pumped with each heart beat). *Blood that carries oxygen to tissues effectively. *Unclogged blood vessels that allow for effective delivery of oxygen.

your heart rate should drop less than __ bpm in 5 minutes

120

Normal blood pressure

120/110

High blood pressure

140/90 or more

Low blood pressure

90/60 or less

static muscular edurance

A muscle's ability to remain contracted for a long period

Recovery Heart Rate

After you exercise, your heart should recover to about 120 beats per minute within five to six minutes, and should be below 100 beats per minute after 10 minutes.

Capillaries

Are tiny blood vessels that serve as bridges between arteries and veins. This is where food and oxygen are transported from the blood to the cells.

Ligaments

Attach bones to bones

Tendons

Attach muscle to bone

recommendations for stretching:

Avoid Stretching swollen joints, stretch what you strengthen and strength what you stretch, Don't force the stretch past the point of pain

BMI

Body mass index

Fast Twitch (muscle fibers)

Contract at a fast rate and have great strength but very little endurance

Slow Twitch (muscle fibers)

Contract at a slow rate and have great endurance. Needed for endurance runners, cyclists, cross country ski racers

Muscle vs. Fat

Five pounds of muscle is half the size of five pounds of fat

Principle of Progression

Gradually increase the intensity - stretch farther and hold longer as you progress.

10 minute rule

If you don't feel like exercising, then exercise for ten minutes and see if you change your mind

PNF Stretching

It involves contracting the muscle before you stretch it so that you can stretch it farther

Why is cardiovascular fitness important?

It will increase your energy level,Help you feel and look good,Creates body fat loss,Helps with stress reduction ,Improves health,Can extend your lifespan,Forms more arteries in the heart,,Clears fats from the bloodstream Lowers chance of atherosclerosis,Strengthens the heart muscle,Decreases chance of heart disease or stroke Improves self concept

diastolic

Lower #. this is your heart refilling or relaxing between beats.

a method of stretching based on the principle that paired muscle groups (agonists and antagonists such as quadriceps and hamstrings) should be worked together so the stretch reflex is lessened and flexibility is more easily improved.

PNF stretching

RICE Principles

Rest, Ice, compression, elevation

10% rule

States that you should increase your workout no more than 10% per week

When a muscle is suddenly stretch, what is called to action?

Stretch reflex

avoid injuries

Stretching can help

Muscles

Surround, protect, and move bones

The right side of the heart

The VEINS carry deoxygenated blood back into

Resting Heart Rate

The number of times your heart beats per minute while at rest. Take in bed, before getting up.

Heart Rate or Pulse

The pressure of blood on the artery wall due to heartbeat.

Movement of oxygen

The right side of the heart is responsible for sending blood to the lungs, where the red blood cells pick up fresh oxygen. This OXYGENATED blood is then returned to the left side of the heart. From here the oxygenated blood is pumped to the whole body supplying the fuel that the body cells need to function.

body fat below 5%

Too little body fat

stretch reflex

When a muscle is called into action

Cardiac cycle

When you breath in, oxygen is absorbed from the lungs and by the blood stream, and oxygenated blood is sent to the left side of the heart .

Cardiovascular System

Your cardiovascular system consists of your heart (cardio), blood, and blood vessels (veins, arteries and capillaries).

Diabetes

a condition in which a person's body cannot regulate sugar levels (due to the inability of the pancreas to produce sufficient levels of insulin.)

Isometric

a muscle contraction in which no movement occurs.

Isotonic

a muscle contraction that pulls on the bones and produces movement.

joint

a place in the body where bones come together.

Pyramid training

a system of adding more and more to the workout

Ballistic stretching

a technique that uses "bouncing" to the desired position to increase flexibility

Physical Fitness

ability to carry out the demands of everyday life without getting tired

Aerobic

activities are characterized by rhythmic, and continuous activity that can be maintained over long periods of time

Anaerobic

activities are characterized by short, intense bursts of activity that can seldom be maintained for longer than 1 minute at a time without rest

factors that influence physical fitness

age, heredity, and maturation

factors that increase the risk of cardiovascular disease

age, obesity, stress, blood pressure

Isokinetic

an exercise that regulates the resistance and/or speed of movement through a full range of joint movement.

typical sports related injuries

ankle sprain, ligament tear, tennis elbow, ligament tear, Achilles tendinitis,

Examples of joints

ankles, knees, hips, wrist, elbows, shoulders

Physical Activity

any bodily movement designed to increase your energy expenditure above what you normally do

Low-density lipoproteins

are often called the "bad cholesterol" because they contribute to plaque build up in the blood vessels (atherosclerosis).

examples of a dynamic stretch

arm circle, swinging legs from side to side, rotating head in circle in front of body

Normal blood pressure

around 120/80

Normal blood pressure

around 130/85

Skill-Related Fitness

aspects of fitness that are related to sport performance

Optimal values for total cholesterol

below 200 mg/dl

Core strength

consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso

lordosis

excessive curvature in the lower back

kyphosis

excessive curvature in the upper back

The left side of the heart

forces oxygenated blood away from the heart and into the body through ARTERIES.

FITT formula

frequency, intensity, time, type

ballistic stretch

gentle bouncing or bobbing movement

For sports performance, it is important for major muscle groups to be flexible:

hamstring, calf muscle, lower back

arteriosclerosis

hardening of the arteries

atherosclerotic

hardening of the arteries

systolic

higher # this is your heart contracting to pump blood.The

causes of over use injures

imbalances between strength and flexibility, body alignment problems, shoes or equipment that doesn't function properly

Overload

in order to improve fitness, you should do more than you normally would on a regular basis

CVD Non-modifiable risk factors (risk factors you cannot change

include your age, gender, and heredity.

Health-related Fitness

includes aspects of fitness that are related to health

Cardiovascular disease

includes diseases that affect the heart

respiratory system

includes your lungs and the air passages that bring air, including oxygen, from outside of the body into the lungs.

Passive stretching

involves holding a stretch for 15 seconds or more as someone pushes or pulls the part of your body that you want stretched

Dynamic stretching

involves movement or swinging motions of joints and/or limbs to reach a stretching point

Static stretching

involves stretching and holding a position for 10-30 seconds

Sport specific training

is a program designed so that the exercises you perform are similar to the movements required in your sport.

Muscular endurance

is the amount of weight that you can lift repeatedly over time.

Muscular Strength

is the maximum amount of weight you can lift one time.

The best way to increase HDL's

is through aerobic exercise and a healthy diet.

truth about flexability

it can be lost with age

scoliosis

lateral curvature of the back, often caused by one leg being slightly longer than the other

range of motion is limited by:

ligaments, tendons, and muscle

Fitness/ health benifits

looking good, feeling good, enjoying life

stretching can avoid

lower back problems

Reversibility

means that you should "use it or lose it

common injures

micro-trauma, overuse injury, side stitch

tendons attach

muscle to bone

overstretching weak muscels

not recommended for stretching

Factors that increase the risk of cardiovascular disease include

obesity, blood pressure, stress, and age

High-density lipoproteins

often referred to as the "good cholesterol," are responsible for carrying excess harmful cholesterol out of the bloodstream and into the liver for disposal

Exercise

planned, structured physical activity designed to improve your physical fitness

atherosclerosis

plaque build-up around the arteries

getting ready for fitness involves:

preparing for environmental conditions, medical readiness, having proper shoes and equipment

ways to prevent muscle soreness:

progressive increases in workload, no bounces or jerky movement, proper warmup

helps manage diabetes symptoms

regular aerobic and strength exercises, eating a healthy, low calorie diet, maintaining a healthy weight

Super slow training

slowly doing sets of an exercise

CVD Modifiable risk factors(things you can change)

smoking, stress, diet and physical inactivity

specificity

specific types of exercise improve specific parts of fitness or muscle

Progression

start off slowly and gradually increase the frequency, intensity, and/or duration of your workouts to ensure a safe and effective training program.

Your friend bends at the waist, reaching toward the floor until the backs of his legs get tight, and then he holds it until he feels the muscles gradually relax. He is most likely applying what type of stretching technique?

static

To lower total cholesterol and LDL's

the AHA recommends lowering your intake of saturated fats and cholesterol and increasing your level of physical activity

Cardiovascular fitness

the ability of the heart, lungs, and blood vessels to function efficiently when a person exercises the body.

Agility

the ability to change directions quickly

Speed

the ability to move from one point to another as quickly as possible

Power

the ability to move something heavy very quickly

Balance

the ability to stay upright while stationary or moving

Coordination

the ability to use your body parts together effectively

Reaction time

the amount of time it takes you to react once you receive a stimulus

Muscular endurance

the amount of weight that you can lift repeatedly over time.

Cardio respiratory endurance

the body's ability to deliver oxygen and nutrients to tissues and organs and the ability to utilize them over sustained periods of time. This component is illustrated during long-distance running or swimming

Body composition

the components of your body (bone, fat, muscle, etc).

range of motion

the degree of movement you have. Gymnasts have a large range of motion around the shoulder joint. Hurdlers have a large range of motion around the hip joint

Muscular strength

the maximum amount of weight you can lift one time.

Osteoporosis

the thinning of bone tissue and loss of bone density over time.

why are muscular strength and endurance important components

they can help you stay "injury-free" and prevent some health problems (example: neck and lower back pain).

A split training routine

this technique enables you to work body parts harder than normal.

body fat about 20%

too much body fat

Hyperkinetic

too much exercise

A heart attack occurs

when the blood supply into or within the heart is cut off or reduced

Specificity

you gain what you train for."

Flexibility

your ability to stretch various muscles and joints

Cardiovascular Fitness(or cardiorespiratory fitness)

your body's ability to use oxygen when demands are placed upon it

you have twice the risk of a heart attack if

your cholesterol is about 240 mg/di

In which flexibility test do you reach your right arm and hand behind your back over your shoulder, and try to touch it with your left arm behind your back?

zipper test