FITT

37問 • 1年前

問題一覧

Physical activity that MAKES YOU SWEAT, causes you to BREATHE HARDER, and gets your HEART BEATING FASTER compared to when you are at rest

Aerobic Exercise

STRENGTHENS YOUR HEART AND LUNGS and trains your CARDIOVASCULAR SYSTEM to manage and deliver oxygen more quickly and efficiently throughout your body

Aerobic Exercise

Rhythmic in nature Uses your large muscle groups and can be maintained continuously at least 10 minutes

Aerobic Exercise

: taken at the APEX OF THE HEART; can sometimes be felt VERY CLEARLY by placing the heel of the hand over the left side of the chest

Apical Site

: taken from the CAROTID ARTERY just beside the larynx using light pressure from the tips of the pointer and middle fingers; never check both carotid arteries at the same time

Carotid pulse site

: taken from the RADIAL ARTERY AT THE WRIST; in line with thumb, using tips of the pointer and middle finger

Radial pulse site

: can be obtained from the left or right TEMPLE with light pressure from the tips of the pointer and middle finger

Temporal pulse site

best to use

Carotid and Radial

Aerobic Fitness Ability of the body’s cardiovascular system to — during continuous physical activities such as biking and running

SUPPLY ENERGY

Decreases risk for heart disease, stroke, high blood pressure, type II diabetes, and some cancers

Aerobic Fitness

Ability of the muscles to EXERT A FORCE during an activity

Muscular Strength

Any weight-bearing activity that produces a FORCE ON THE BONE

Bone Strengthening Exercise

Important to OVERALL HEALTH for children and adults

Bone Strengthening Exercise

The FORCE is is usually PRODUCED by impact with the — and RESULTS in BONE GROWTH in children and healthy maintenance of bone density in adults

ground

Some exercises such as —2 serve a DUAL PURPOSE of strengthening our bones and aerobic system Examples: jumping, walking, jogging, and weightlifting exercises

walking or jogging

How many times you can LIFT a certain amount of WEIGHT

Muscular Endurance

helps increase muscular strength and endurance

Resistance training (weight training or strength training):

Strength exercises

Resistance Training

Work your muscles by using — (like a dumbbell or your own body weight)

resistance

Resistance Training Increases —, which is particularly important for weight loss because lean muscle burns more calorie than other types of tissues Example: push-ups, crunches

lean muscle mass

When you alternate between several exercise (usually 5-10) that TARGET different MUSCLE GROUP

Circuit Training

Stretch your muscles and may improve your range of motion at your joints

Flexibility Exercises

Can improve your flexibility and reduce your risk of injury during sports and other activities

Flexibility Exercises

Most often recommended for GENERAL FITNESS

Static Stretching

Static Stretching You slowly ease into the position and hold for — seconds before slowly releasing the stretch

10 to 30

Should be performed with WARM MUSCLES, such as after a warm-up or at the end of a work up

Static Stretching

Has two forms:

active and passive

: used in YOGA and MARTIAL ARTS; stretch is held by the strength of agonist muscles (muscles responsible for movement); your arms are extended as your back, chest, and shoulders are stretched; the muscles of the arms and shoulders are the agonist muscles that allow you to hold this stretch

Active Static

: you hold the limb to perform the stretch WITHOUT ANY ASSISTANCE such as a bar or bands; think of standing quadriceps stretch in which you bend your leg behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the upper thigh

Passive Static

Stretching with movement

Dynamic Stretching

Body transition gradually into a position and this MOVEMENT IS REPEATED as you increase your reach and range of motion

Dynamic Stretching

Dynamic Stretching Less beneficial than — for increasing RANGE OF MOTION but it is ideal during the — because it gently warms muscle while also stretching them

static stretching, pre-workout phase

RATE at which the activity is BEING PERFORMED or the magnitude of the effort required to perform an activity or exercise

Intensity

How hard a person works to perform the activity

Intensity

Approximate 3-6 METs Requires a moderate amount of effort and noticeably accelerates the heart rate

Moderate-intensity Physical Activity

Brisk walking Dancing Gardening Housework and domestic chores Traditional hunting and gathering

Moderate-intensity Physical Activity

Approximately >6 METs Requires a large amount of effort and causes rapid breathing and a substantial increase in heart rate

Vigorous-intensity Physical Activity

ALERTNESS

Trix Soriano · 24問 · 2年前

ALERTNESS