Gym- study guide FINAL

What is the formula for finding your max heart rate?

220 - your age

If you are looking for the best cardiovascular heart rate, what percentage would you use?

65-85

If you are using the FITT method for intensity, what percentage is used for training?

90%

When you have a (ALC) tear and what to continue a workout, what part of the body should you avoid working out?

Avoid any exercise that involves the leg

What do you use to assess body composition without if you do not have technology?

BMI

What type of stretching do we use in Physical Education class?

Ballistic

What are examples of cardiovascular sports?

Basketball, Tennis, jogging, cycling

What does a cardio workout improve? (such as: basketball, tennis, jogging)

Cardiovascular Fitness

How does a workout program benefit you emotionally?

Decrease Stress Levels

If your weight training routine does not reach your target heart rate, what should you do?

Decrease rest time between sets

You start college and you notice that you are being to gain weight, what is the first thing you should eliminate from your diet?

Eliminate all sugar from your diet, Drinks & Food)

You are starting a fitness goal for personal fitness, what is the first thing you need to do?

Fitness Assessment from a doctor

What is a F.I.T.T. formula?

Frequency, Intensity, Time, Type

progression

Gradually increasing the demands on your body

Intensity

How hard you exercise

How does being physically active and a member of a recreation team benefit you?

Improve Self esteem or Higher Self Esteem

If you are using a stationary bike or treadmill and you find you are under your target heart rate. What can you do to increase your heat rate?

Increase your Incline

What are the benefits of regular exercise?

Increased Energy Levels

How can you maintain a level of endurance & body composition?

Jogging

What would be an example of a cardiovascular enhancing workout?

Jogging, aerobics & static stretching

What type of warm up would you do if you were a softball pitcher or baseball pitcher?

Light jog, dynamic stretching, short distance throwing & live game throwing

If you are working with heavy weights on legs and arms, what type of fitness are you enhancing?

Muscular Strength

If your goal were to gain strength, what method would you use to increase the amount of weights to increase muscles strength?

Progression Principle

Using technology, how do you measure body composition?

Skin Fold Calipers

When you join a YMCA, or Recreational sport team, what type of support does the group give you?

Social & Emotional

If you want to work on a certain part of the body only, what type of principle are you using?

Specificity

Most young men loss their ability to perform the sit & reach. How can they improve their flexibility to master this test?

Start hamstring stretching and add daily workout

How would you preform static stretching?

Stretching each muscle group slowly & easy to mild comfort

What type of cardio exercise would be best for pregnant women?

Walking

Due to Covid-19, what should you do at the gym before & after you use any equipment?

Wipe down equipment and but weights back

If you are using a gym or school weight, after you use the weights, what should you do when you are finished?

Wipe it down and put equipment back in place

ballistic stretching

a series of quick, bouncing-type stretches

isometric stretching

a tensing of the muscles that does not involve joint movement

Frequency

how often you will exercise

After football season, you took 3 weeks off just to relax. You start back to train, and you feel tired and sluggish, what are you experiencing what principle of training?

reversibility

dynamic stretching

stretching done in continuous, slow, and controlled manner, rotating limbs

Time

the amount of time spent during an exercise session

Specificy

the idea that what you do affects how your fitness improves

Reversibility

the training principle that fitness improvements are lost when demands on the body are lowered

Overload

working the body harder than it is normally worked

High Impact Stretching

workouts that move both feet off the ground at the same time