Fitness S2 Final

Since blood is flowing to the muscles, it decreases muscle stiffness and causes a decreased risk of injury.

Begin slowly, Consider your climate, Drink water, Listen to your body, Use proper form and equipment

Because the body temperature, heart rate, and breathing rate are transitioning back to normal levels, it will make the muscles have a fast recovery.

Since your body sweats during exercise, you sweat and your body loses electrolytes, which cause you to become tired sooner. Water prevents this dehydration by replacing the lost fluids.

A test where you have to run for 12 minutes, the average miles covered should be 1.5 miles.

60-80%

80-90%

220-your age

60 to 100 beats per minute

50-85%

15 to 25 beats per minute

Frequency (how often) Intensity (how hard) Time (how long) Type (what method)

In order to make improvements, you must add more stress on the body (to make it adapt).

The body's response to physical activity is specific to the activity.

Adaptations are lost when athletes take breaks. 4-6 weeks for aerobic athletes and 1-2 weeks for anaerobic atheletes.

Aerobic: "with oxygen," repetitive, longer duration Anaerobic: "without oxygen," short bursts of high intensity

How well the lungs and heart supply oxygen in intense exercises.

The amount of force your muscles can put out/lift

The ability of muscles to continue contracting against resistance over time.

The ability to move the muscles through a wide range of motion.

The percentages of water, muscle, bone, and fat in the body.

The ability to move quickly and easily.

The ability to distribute weight evenly to prevent falling.

The ability to use different body parts efficiently.

The ability to overcome resistance in short periods of time with a load.

The ability to move the body in one direction as fast as possible.

The ability of the body to respond to something quickly.

A measure of health based on height and weight.

A measure of health based on what percent of the body fat makes up.

Body fat

Higher risks of heart related illnesses.

Higher risks of problems in the reproductive, circulatory, and immune systems, which leads to early deaths.

pectorals

trapezlus

deltoids

biceps

triceps

quadriceps

hamstrings

gluteals

gastrocnemius

rectus abdominis

external oblique

latissimus dorsi

Quadriceps

The muscles you are using during exercise.

Increase bone density, reduced risk of diseases, increase muscular strength, improved mobility, and better quality of life.

2000

2500

for glucose, but too much can be dangerous

High intensity interval training that burns a lot of fat, should be done no more than 3 times a week, and may strain your heart/disturb metabolism.

Warm up: 5-10 minutes Exercise: atleast 30 minutes Cool down: 5-10 minutes

7-9 hours

you wake up energized

you lose focus, strength, and have a higher risk of health problems