Fitness Foundations Test 1
Terms
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- FITT Prescription For Flexibility
- Frequency- 2-3x a week for maintenance Intensity- point of mild discomfort, no pain Time- 20-30 Sec. Static Type- static, active, ballistic (bouncing), Foam
- Benefits of Flexibility
- Improved Joint mobility reduce tension reduced risk of injury joint stability
- Concentric Muscle Action
- Muscle shortens and joints move closer to each other
- Eccentric Contractions
- Muscle applies force as it lengthens and joints usually move apart
- Isometric Exercises
- No change in muscle length Ex. Pushing against a wall Often used in rehabilitation Not a full body workout
- Isokinetic Exercises
- Same Speed Used for measuring strength and power
- Isotonic
- Same Tension -Improves strength across entire range of motion -Coordination -Helps improve joint flexibility
- Plyometric
- Improves power (strength relative to speed) -Targets fast twtich
- Power
- Strength relative to speed
- Weight Training Exercise Sequence
- Beginner- Multi Joint exercise first Advanced- Single joint first challenges supporting muscles
- FITT Prescription for Muscular Enducrance
- F- 2-3x for beginners 4-6x for experience I- weight no more then 15x 40-70% 1RM T- 30-60s Rest Period T- Machines, free weights, body weight
- FITT Prescription Muscular Strength
- F- 2-3x a week for Beg. 4-6x a week for Exper. I- weight no more then 8 times 85-100$ 1RM T- 120Sec Rest Period T- Free weights, machines, body weight
- 5 Stages of Behavior Change
- 1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance
- Karvonen Formula
- HRMAX (220-age) HRReserve(HRmax-HRrest) HRreserve x Lower intensity + HRrest HRreserve x Higher intensity + HRrest
- FITT Guidelines CardioRespiratory Endurance
- 1. 30 Min. physical activity most days of the week 2. 20 Min. moderate-vigorous exercise 3-5x/wk 3. Muscular strength/endurance training at least twice a week 4. Flexibility 7 days a week
- Dimensions of Health and Wellness
- -Social -Occupational -Spiritual -Emotional -Intellectual -Physical
- Health
- Max potential for health
- Five areas of Health
- -Cardio -Muscular Strength -Muscular Endurance -BMI -Flexibility