Term
| Moderate-Intensity Physical Activity |
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Definition
| walking, climbing stairs, household chores, yard work |
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Term
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Definition
| Raises your heart rate. Aim for at least 3 20 minute sessions per week of vigorous aerobic activity. |
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| Examples of Aerobic Activities |
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Definition
| team sports, dancing, skating, cross country skiing, running, brisk walking, cyling |
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Term
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Definition
| Develops muscle tone. Aim for at least 2 or 3 sessions per week of 20 to 30 minutes each, with at least one day off between sessions. |
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Term
| Examples of Strength Training |
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Definition
| rowing, pull-up, push-up, cycling, running, skating |
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Definition
| gymnastics, martial arts, ballet, pilates, yoga, stretching |
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Term
| Principles of Building Fitness |
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Definition
| specificity, overload, progression, and regularity |
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Term
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Definition
| Choosing strength traing activities to build muscular strength is an example. |
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Term
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Definition
To increase the demands on your body in order to make it grow stronger.
Ex: Muscle memory |
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Term
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Definition
| Working a little harder or longer during each session, and more often during the week. |
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Term
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Definition
| working out on a regular basis. you need at least 3 balanced workouts per week to maintain fitness level |
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Term
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Definition
| warm-up, work out, cool-down |
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Term
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Definition
| gentle cardiovascular activity that prepares the muscles for a workout. Increases bloood flow, deliving needed oxygen and fuel to your muscles, and increases your pulse rate and body temp. |
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Term
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Definition
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Term
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Definition
| Frequency, Intensity, Type, and Time |
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Term
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Definition
| Schedule at least three exercise sessions a week, but give your body time to rest between workouts. Include other types of physical activity during the week to get *an hour of activity each day* |
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Term
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Definition
| Push yourself hard enough to create overload. For aerobic activities, exercise within your target heart rate (THR). For strength training, you should feel strain on your muscles, but not pain. |
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Term
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Definition
| Vary your activities throughout the week to build different elements of fitness |
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Term
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Definition
*To build cardiovascular fitness, keep your heart rate within your target range for at least 20 minutes*
Strength traing sessions should take 20 to 30 minutes, while flexibity can be increased in just 10 minutes of stretching. |
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Term
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Definition
Low level activity that prepares your body to return to a resting rate
The cool-down allows your heart rate, breathing, and body temperature to return to namal gradually. |
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Term
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Definition
track your progess to see how your fitness level increases over time .
As your fitness level increases, your rasting heart rate will drop. |
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Term
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Definition
| Sit quietly for at least 5 minutes, take your pulse for 15 seconds then multiply the result by four. |
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