Fitness Study Guide
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You should know what a repetition (rep) and a set is.
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You should be able to list at least 3 benefits of weight training.
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Know the five components of fitness and how to assess each component.
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Understand the concept and definition of the following terms:
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Aerobic exercise-exercise with oxygen, exercise that can continue for a long period of time(ex. Jogging, swimming, biking)
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Anaerobic exercise- exercise without oxygen, short, powerful bursts of exercise. (ex.sprinting)
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Circuit training – exercises performed in sequence from station to station, usually done at a rapid pace. (ex. Crossfit).
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Duration- how long one exercises to improve fitness.
5. Dynamic stretching – stretching done in motion. (ex. Butt kicks)
6. Fat – used as an energy source, stored when excess calories are ingested.
7. F.I.T. – the three ways to improve fitness: frequency, intensity, time
8. Frequency – how often one should exercise to improve a component of fitness.
9. Intensity – how hard one should exercise to improve fitness. This include sets,reps, weight, etc.
10. Lactic Acid – the product of incomplete metabolism that occurs when insufficient oxygen is supplied to the muscle, believed to be a contributing factor in fatigue.
11. Overload Principle – training guideline in which muscular and cardiovascular systems are stressed progressively to bring about improvements in strength and endurance.
12. Plateau – a time when progress stops; indicates that some aspect of the program should be changed to stimulate the desired change.
13. Progression – the gradual improvement of levels of strength, endurance, and flexibility due to a fitness program.
14. Spot Reducing – a myth that fat can be specifically reduced from one body area through exercise.
15. Specificity – doing specific exercises to improve specific components of physical fitness in specific body parts.
16. Static stretch - stretching without movement. “Old School Stretching”.
17. Target heart zone – the heart rate range within which an individual needs to work for cardiovascular training to occur, usually 60-85% of maximum heart rate.
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