Post by Harley Scarow on May 22, 2007 16:36:03 GMT -5
Study Sheet for the Final
· Pulse is our heart rate.
· Heart rate is how many times our heart beats per minute (BPM)
· Maximum heart rate = 220 – age.
· Target Heart Rate = Maximum heart rate x 0.7. The rate we want our pulse to be when doing aerobic exercise. This ensures that we get the most out of our workout.
· The target rate in this class is between 140 – 150 BPM.
· We take our pulse in our carotid artery in our neck or by our radial bone in our wrist. We cannot use our thumb when finding our pulse.
· Anterior = Front of body
· Posterior = Back of body
· Inferior = Lower
· Superior = Upper
· Inferior muscles = gastrocnemius, hamstrings, quadriceps, groin/adductor.
· Superior muscles = abdominals, spinal erectors and latisimus dorsi (back muscles), pectorals, triceps, biceps, deltoid.
· Warm-up is important before we stretch or exercise because it heats up the muscles. Cold muscles are more likely to get injured.
· Cool down is important to bring our heart rate back down and to prevent soreness and injury.
· Five components of fitness are: Cardiovascular fitness/Muscle strength/Muscle endurance/Flexibility/Body Composition
· Cardiovascular fitness is the most important of the five. Strengthens the heart and lungs. These are essential to living a healthy life. At least 20 minutes of constant exercise at or above your target heart rate.
· Muscle strength is the ability to generate force. We work on this by completing repetitions of various resistances through muscle specific exercise 2 – 3 days a week. 6 – 8 reps.
· Muscle endurance is the ability to repeatedly contract a muscle. We work on these in class by doing repetitions of various muscle specific exercises 3 days a week. At least 15 reps or until fatigue.
· Flexibility is the elasticity of the muscle. Being able to move a joint through its full range of motion. We increase this by stretching specific muscles for 15 – 60 seconds for 3 – 5 days a week.
· Body composition is the proportion of fat compared to the bones and muscles in our body. Cardiovascular fitness is the best exercise to burn fat.
· When we stretch, the muscle lengthens.
· When work on muscle strength, the muscle contracts or shortens.
· Overload is when we do more than our body is used to doing. This is how we get benefits from the 5 components of fitness. Using the overloading 3 processes—Frequency/Intensity/Time, does this.
· Our muscles grow and strengthen when we rest. Rest is a very important part of exercise.
· We should do cardio, strength training, and flexibility 3 – 5 days a week. But we should do some form of exercise everyday.
· Repetition is each time we contract the muscle.
· Set is a group of repetitions.
· Aerobic exercise is when our body uses oxygen to supply the muscles. This is constant exercise for over 1 minute.
· Anaerobic exercise is when we do activity in short, fast bursts in which the heart cannot supply oxygen as fast as the muscles use it.
· Metabolism is the3 use of energy to sustain life, the amount of calories our body burns on a normal day without extra effort.
· RMR is the resting metabolic rate. This is the amount of calories you burn when resting. The more exercise you do the more likely you are to raise your RMR.
· People with slower metabolisms can speed them up by gaining muscle and eating more often, not more calories.
· Fat has 9 calories per gram.
· Protein and carbohydrates have 4 calories per gram.
· There are 3500 calories in one pound.
· In order to lose weight a person needs to burn more calories then they take in each day through eating and drinking. Calories that are not burned off the day are stored in the body as fat.
· Some of the most caloric things one can have are liquids.
· Soda has about 200 calories per can. Water has 0 calories.
· If I eat 10 grams of fat I am eating 90 calories.
· If I eat 10 grams of proteins, I am eating 40 calories.
· Too much fat can raise your cholesterol, clog your arteries and cause you to gain weight.
· Muscles burn more calories than fat. This means that if you have a lot of muscle you are less likely to gain body fat since your body will be burning more calories.
· Pulse is our heart rate.
· Heart rate is how many times our heart beats per minute (BPM)
· Maximum heart rate = 220 – age.
· Target Heart Rate = Maximum heart rate x 0.7. The rate we want our pulse to be when doing aerobic exercise. This ensures that we get the most out of our workout.
· The target rate in this class is between 140 – 150 BPM.
· We take our pulse in our carotid artery in our neck or by our radial bone in our wrist. We cannot use our thumb when finding our pulse.
· Anterior = Front of body
· Posterior = Back of body
· Inferior = Lower
· Superior = Upper
· Inferior muscles = gastrocnemius, hamstrings, quadriceps, groin/adductor.
· Superior muscles = abdominals, spinal erectors and latisimus dorsi (back muscles), pectorals, triceps, biceps, deltoid.
· Warm-up is important before we stretch or exercise because it heats up the muscles. Cold muscles are more likely to get injured.
· Cool down is important to bring our heart rate back down and to prevent soreness and injury.
· Five components of fitness are: Cardiovascular fitness/Muscle strength/Muscle endurance/Flexibility/Body Composition
· Cardiovascular fitness is the most important of the five. Strengthens the heart and lungs. These are essential to living a healthy life. At least 20 minutes of constant exercise at or above your target heart rate.
· Muscle strength is the ability to generate force. We work on this by completing repetitions of various resistances through muscle specific exercise 2 – 3 days a week. 6 – 8 reps.
· Muscle endurance is the ability to repeatedly contract a muscle. We work on these in class by doing repetitions of various muscle specific exercises 3 days a week. At least 15 reps or until fatigue.
· Flexibility is the elasticity of the muscle. Being able to move a joint through its full range of motion. We increase this by stretching specific muscles for 15 – 60 seconds for 3 – 5 days a week.
· Body composition is the proportion of fat compared to the bones and muscles in our body. Cardiovascular fitness is the best exercise to burn fat.
· When we stretch, the muscle lengthens.
· When work on muscle strength, the muscle contracts or shortens.
· Overload is when we do more than our body is used to doing. This is how we get benefits from the 5 components of fitness. Using the overloading 3 processes—Frequency/Intensity/Time, does this.
· Our muscles grow and strengthen when we rest. Rest is a very important part of exercise.
· We should do cardio, strength training, and flexibility 3 – 5 days a week. But we should do some form of exercise everyday.
· Repetition is each time we contract the muscle.
· Set is a group of repetitions.
· Aerobic exercise is when our body uses oxygen to supply the muscles. This is constant exercise for over 1 minute.
· Anaerobic exercise is when we do activity in short, fast bursts in which the heart cannot supply oxygen as fast as the muscles use it.
· Metabolism is the3 use of energy to sustain life, the amount of calories our body burns on a normal day without extra effort.
· RMR is the resting metabolic rate. This is the amount of calories you burn when resting. The more exercise you do the more likely you are to raise your RMR.
· People with slower metabolisms can speed them up by gaining muscle and eating more often, not more calories.
· Fat has 9 calories per gram.
· Protein and carbohydrates have 4 calories per gram.
· There are 3500 calories in one pound.
· In order to lose weight a person needs to burn more calories then they take in each day through eating and drinking. Calories that are not burned off the day are stored in the body as fat.
· Some of the most caloric things one can have are liquids.
· Soda has about 200 calories per can. Water has 0 calories.
· If I eat 10 grams of fat I am eating 90 calories.
· If I eat 10 grams of proteins, I am eating 40 calories.
· Too much fat can raise your cholesterol, clog your arteries and cause you to gain weight.
· Muscles burn more calories than fat. This means that if you have a lot of muscle you are less likely to gain body fat since your body will be burning more calories.
