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  1. How can one tell if they are physicall fit?
    Depends upon the level of activity
  2. What are the levels of activity based upon?
    • Intensity
    • Duration (15min - 1 hour)
    • Frequency (3-5x a week)
  3. intensity
    how hard
  4. duration
    • how long
    • 15 min - 1 hour
  5. Frequency
    • how often
    • 3-5 times a week
  6. What are the five components of fitness?
    • Flexibility
    • Muscular strength
    • Cardi Respiratory Endurance
    • Muscular Endurance
    • body Composition
  7. Flexibility
    the ability to move a joint through a normal range of motion
  8. Muscular Strength
    • Ability of you muscles to exert a maximum force
    • one time
  9. Cardio Respiratory Endurance
    ability of the heart and lungs to supply the body increase need of oxygen during activity
  10. CRE
    • cardio
    • respiratory
    • endurance
  11. Muscular Endurance
    ability to repeat an action over and over and to hold a position
  12. Body Composition
    • Percentage of body fat
    • portion of fat to bone and muscle
  13. Positive benefits of CRE
    • increase aerobic capacity - max. amount of oxygen
    • increase size and strenght of heart muscle by training
    • Stroke volume increases - volume of blood pumped with each heart beat
    • Blood volume will increase
    • Reduces you resting heart rate
  14. How do you know if you are getting positive benefits?
    exercise benefit zone
  15. EBZ
    exercise benefit zone
  16. How to calculate exercise benefit zone?
    • 220-(age)=max. heart rate
    • max. heart rate x .6=_____
    • max. heart rate x .85=_____
    • two 3's are the EBZ
  17. Five things that lower level of CRE
    • Inactivity (most common)
    • Obesity
    • Smoking
    • Aging
    • Illness
  18. Aerobic Exercise
    • any sustained moderately strenous effort that is carried along
    • allows your heart and lungs to supple the oxygen your body and working muscles need
  19. Examples of Aerobic Exercise
    • running
    • walking
    • basketball
    • tennis
    • swimming
    • raquetball
  20. Anaerobic Activity
    • sudden rigorous activity
    • sprinting
    • weight-lifting

Card Set Information

2011-03-02 01:46:25

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