Flexibility
What does R.O.M. stand for?
What is Range of Motion?
(It is the level of ability to move and stretch your body)
Cardio
How much of your body is made up of water?
60%
* Your fat, muscles, blood, and other bodily fluids contain water
The amount of force you can apply to an object
What is muscular strength?
The ability to complete sustained exercise for a longer period of time before tiring.
What is muscular endurance?
What are the two types of stretching?
Dynamic and Static
When you are exercising for a longer period of time but for a low intensity.
*also known as aerobic exercise
Why can two people weigh the exact same but look different?
Their body composition is different.
One may have more muscle mass than the other.
What is a set?
A set of the same exercise movements.
What is a rep?
*short for repetition. This is the exercise movement that is repeated.
The range of motion in a joint or group of joints OR the ability to move joints effectively through a complete range of motion
OR
your body's ability to move and stretch as effectively as it can
What is flexibility?
List 3 different exercises that are examples of cardio.
bicycling, running, jogging, swimming, sports, jump roping, walking your dog, dancing
Eat healthy foods.
Complete cardio exercise to keep your heart strong.
Get enough sleep.
Drink lots of water.
Stretch to improve flexibility.
Complete muscular strength and endurance exercises.
How do muscles get stronger?
When they are exposed to greater levels of resistance; when they are lifting heavier.
How many reps would you do in total? How do you find the answer?
3 sets of 15
3 x 15 = 45
A part of the body where two bones are joined together to move the body
What is a joint?
How can we find our heart rate?
Heart rate is the speed of your heartbeat, which is measured in beats per minute. (BPM)
Find your pulse and count your beats for 10 seconds and multiply by 6
*remember where you can find your pulse
Body Composition is the breakdown of what you body is made of. These 4 things are...
Fat, Muscle, Bone, Water
- allows muscles to recover
-allows body to intake more oxygen (catch its breath)
-helps prevent injury and overwork the muscles
Name the three types of muscle.
Skeletal (connected to our skeleton and allows us to move around)
Smooth (helps our organs, we cannot control them)
Cardiac (makes up our heart and pumps blood throughout the body)
What is the difference between dynamic and static stretching?
*dynamic is used to warm up, moving in and out of a position, lengthening muscle (high knees, toy soldiers, lunges, high knees)
*static is used to cool down, helps bring our heart rate back down, hold for 20-60 seconds, relaxes muscles (hamstring stretch, flamingo, shoulder stretch)
220-age
*Remember when running/exercising, you want to be at least 50% in your MAX HR
What does BMI stand for?
Body Mass Index
What should you do if you want to build greater muscular strength?
Do LESS reps with more resistance (HEAVIER WEIGHT)
(usually about 8-12 reps per set)
What should you do to build greater muscular endurance?
Do HIGH reps with less resistance (LOW weight)
*usually about 20-25 reps per set