Wellness
Maximum Heart Rate
220-age
The brain relies on this as its primary source of energy
Glucose or Carbohydrates
How many hours of sleep is recommended
7-9
What is the minimum days a week does the CDC and ACSM recommend for strength training?
2
What does the I in the FITT formula stand for?
Intensity
Routine of behavior that is repeated regularly and tends to occur subconsciously
Habit
This many calories makes us 1 lb of body weight
3500
What is considered a normal blood pressure
120/80
This component of fitness is typically measured by a 1 rep max
Muscular Strength
What is target heart rate?
65%-80% of max heart rate
How many minutes of moderate intensity exercise does the CDC and ACSM recommend?
150
Inorganic nutrients that serve various critical functions in the body
Minerals
_____ is the number 1 way to recover
Sleep
Gradually increasing the work that is normally required of the body to reach new levels of adaptation or improvement
progressive overload
The aerobic system uses _________ to produce ATP
oxygen
What are the 5 Components of Physical Fitness
Cardiorespiratory Endurance
Flexibility
Muscular Strength
Muscular Endurance
Body Composition
Daily fluid intake should be _____
Individualized
Optimal or Good stress
Eustress
3 x 20 reps is a good set & rep range for this type of muscular fitness
muscular endurance
A type of stretching that is typically not recommended for most individuals due to a high risk of injury
Ballistic
The inner drive that propels a person to pursue an activity, not for external rewards
Intrinsic motivation
Name the 3 Macronutrients
Carbohydrates
Protein
Fat
Low-intensity exercises and light stretching after a strenuous workout to flush out lactic acid, minimize muscle soreness and promote overall physical wellness
Active Recovery
A proper warm up before strength training should include 5 minutes of slow aerobic activity followed by
Dynamic stretching
Name the principle of physical activity: "if you don't use it you will loose it"
Principle of Reversibility