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Fitness Final Flash Cards
Fitness with Gladwell at Lehi High School
About this deck
By: Addison Beck
Created: 2011-01-13
Size: 72 flashcards
Views: 18
Created: 2011-01-13
Size: 72 flashcards
Views: 18
About StudyBlue
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What does FITT stand for?
F- Frequency
I- Intensity
T- Time
T- Type
I- Intensity
T- Time
T- Type
How can we apply the FITT to the Active Aerobic Guidelines?
F- 3-6 days a week
I- Moderate to Vigorous
T- 20 minutes or more
T- Jogging
I- Moderate to Vigorous
T- 20 minutes or more
T- Jogging
What are the 5 components for Good Health?
S- Social
P- Physical
I- Intellectual
E- Emotional
S- Spiritual
P- Physical
I- Intellectual
E- Emotional
S- Spiritual
List the 5 Health Related Terms:
C- Cardiovascular Fitness
M- Muscular Endurance
S- Strength
F- Flexibility
B- Body Fatness
M- Muscular Endurance
S- Strength
F- Flexibility
B- Body Fatness
List the 5 components for Skill Related Fitness Terms:
A- Agility
P- Power
C- Coordination
B- Balance
S- Speed
R- Reaction Time
P- Power
C- Coordination
B- Balance
S- Speed
R- Reaction Time
What is the most recent Max Heart Rate Formula?
220 - your age
ex. 220 - 15 =
MHR = 205
ex. 220 - 15 =
MHR = 205
How do you find the Threshold?
MHR x .65 =
ex. 203 x .65
Threshold = 131.95
ex. 203 x .65
Threshold = 131.95
How do you find the Target Ceiling?
MHR x .90
ex. 203 x .90
Target Ceiling = 182.7
ex. 203 x .90
Target Ceiling = 182.7
What are the 6 Food Groups and how many servings a day should you have of each?
Grains: 6-11
Vegetables: 3-5
Fruits: 2-4
Oils: Consume Sparingly
Milk/Dairy: 2-3
Meats: 2-3
Vegetables: 3-5
Fruits: 2-4
Oils: Consume Sparingly
Milk/Dairy: 2-3
Meats: 2-3
Definition of Flexibility:
the ability to move the joints through a full range of motions.
Definition of Body Composition:
the makeup of body tissues, including muscle, bone, body fat, and all other body tissues.
Definition of Balance:
the ability to keep and upright posture while standing still or moving.
Definition of power:
the ability to strengthen quickly
Definition of Anorexia Nervosa:
an eating disorder in which a person severely restricts food intake in an attempt to be extremely low in body-fat and weight.
Definition of Speed:
the ability to perform a movement or cover a distance in a short time.
Definition of Anaerobic Activity:
physical activity done in short, fast bursts in which the hear can't supply oxygen as fast as the muscles use it.
Definition of Agility:
the ability quickly change the position of the body and to control the body's movements.
Definition of Resistance:
a force that acts against the muscles
Definition of Obesity:
the condition of being very over-fat or having a very high percentage of body-fat.
Definition of Stress:
the body's reaction to demanding situations
Definition of Distress:
Negative or unpleasant stress.
Definition of Strength:
the amunt of force a muscle can produce.
Definition of Muscular Endurance:
The ability to contract the muscles many times without tiring, or to hold one contraction for a long time.
Definition of Wellness:
a state of being tha enables a person to reach his or her highest potential, includes intellectual, social, emotional, physical, and spiritual health.
Definition of Metabolism:
the amount of energy required ro sustain life when you are resting -- no physical activity
Definition of Isometric Exercise:
an exercise tha involves isometric contractions in which body parts don't move.
Definition of Isotonic Exercise:
an exercise that involves iotonic contractions and which body parts move.
Definition of Isokenetic Exercise:
an exersice for muscle fitness that regulates the resistance and/or speed of movement through a full range of joint movement.
Definition of Aerobic Activity:
steady activity in which the hear can supply all the oxygen the muscle needs.
Definition of Hypertension:
a health condition where the blood pressure is too high for good health.
Definition of Bulimia:
an eating disorder in which a person binge eats, then purges.
Definition of Cardiovascular Endurance:
ability of the heart, lungs, an d blood vessels to function efficiently when a person exercises. (aka: the cardiovascular system)
Definition of Physical Fitness:
the ability of the body systems to work together efficiently
Definition of Coordination:
the ability to use the senses together with the body parts or to use two or more body parts together.
Definition of Reaction Time:
the amount of time it takes a person to move once he or she realizes the need to act.
True or False:
Early definitions of health concentrated on illness, but now they fucus on wellness an disease prevention.
True
True
True or False:
The rules or biology that can be used to prevent injury to the joints is called propioceptive principles.
False
False
True or False:
The best time to get flexibility gains is during the warm-up.
False
False
True or False
Good posture helps you function more efficiently in daily activities.
True
True
True or False:
Type II Diabetes is no longer called adult onset diabetes because it has become more common in youth.
True
True
True or False:
Cardiovascular Disease is the second leading cause of death in the United States.
False
False
True or False
The minimum amount of overload needed to achieve physical fitness is called your target ceiling.
False
False
True or False
Deciding to walk 30 minutes a day for the next two months is an example of a longterm goal.
True
True
True or False
A skill that helps you change you behavior is called self-monitoring
False.
False.
True or False
A planner is someone that is taking steps to start being active.
True
True
True or False
Arteries carry the blood to the heart.
False
False
True or False
The amount of movement you can make at a joint is called your range of motion.
True
True
True or False
The three types of muscle fiver are slow twitch, medium twitch, and fast twitch.
False
False
True or False
Interval Training are the activities in which short burst of high intensity exercises are alternated with rest periods.
True
True
True or False
the minimum amount of body fat needed for good health is called essential body fat.
True
True
True or False
Your metabolism is affected by our heredity and age.
True
True
True or False
Children who are too fat develop extra fat cells that make it more difficult to control fat levels later in life.
True
True
True or False
A combination or diet and exercise are best for maintaining ideal levels of body fat.
True
True
True or False
Nutrients are food substances required for the growth and maintenance of cells.
True
True
True or False
Tow of the six essential nutrient are fiber and calcium.
False
False
True or False
Spot reduction is an effective way to lose weigh in a specific area of the body.
False
False
True or False
and example of a controllable risk factor is obesity.
True
True
True or False
The goal set forth by Healthy People 2010is to help people live free from illness and lead healthy, happy lives.
True
True
True or False
Eating a diet high in protein is one change that you can adopt to promote a healthy lifestyle.
False
False
True or False
Performing physical activities can help you deal effectively with stress.
True
True
True or False
A fitness log hels you keep track of your progress and can be a source of motivation.
True
True
One pound equals __________ calories?
3,500
What is the Normal Blood Pressure Range?
80/120
List the 3 training priciples and apply them to Muscular Strength
1. Overload: 60% or more to increase muscle strength
2. Progression: Gradually increasing muscular strength over time.
3. Specificity: Working on strengthening a specific area of muscles.
2. Progression: Gradually increasing muscular strength over time.
3. Specificity: Working on strengthening a specific area of muscles.
What is Limit Sedentary Living and where is it located on the pyramid?
It is like watching tv, and playing video games.
Top of pyramid.
Less than 2 hours per day.
Top of pyramid.
Less than 2 hours per day.
What is Flexibility , and where is it located on the pyramid?
Such as yoga or stretching.
Second to top on left side, should be done 3-7 days a week.
Second to top on left side, should be done 3-7 days a week.
What is a Muscle Fitness Activity, where is it located on the pyramid?
Wall Climbing or Resistance Training
Found on top on right side, should be done 2-3 days a week.
Found on top on right side, should be done 2-3 days a week.
What is an Active Sports and Rec. Activity and where is it located on the pyramid?
Dancing, canoeing, or tennis.
Found in middle left side of the pyramid, should be done 3-6 days a week.
Found in middle left side of the pyramid, should be done 3-6 days a week.
What is an Active Aerobic Activity, and where is it located on they pyramid?
Biking, Jogging, or Swimming.
Found in middle right side of the pyramid.
Found in middle right side of the pyramid.
What is a Physical Activity?
Walking, taking the stairs, or playing golf.
Located on bottom of pyramid, should be done everyday!!!!
Located on bottom of pyramid, should be done everyday!!!!
About this deck
By: Addison Beck
Created: 2011-01-13
Size: 72 flashcards
Views: 18
Created: 2011-01-13
Size: 72 flashcards
Views: 18
About StudyBlue
STUDYBLUE makes things that make you better at school.
Things like online flashcards with photos and audio.
Things like personalized quizzes and friendly reminders about when (and what) to study next.
Think of it as a digital backpack™: access to all of your study materials online and on your phone.
STUDYBLUE exists to make studying efficient and effective for every student, for free. Join us.
“I have been getting MUCH better grades on all my tests for school. Flash cards, notes, and quizzes are great on here. Thanks!”
Kathy
Kathy