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