Personal Fitness I

1. Personal Fitness I

2. Language of Lifting

3. Abduction • Movement of a limb from middle of the body

4. Adduction • Movement of a limb toward the middle of the body

5. Agonist • Muscle directly engaged in contraction, primarily responsible for the movement of a body part

6. Antagonist • Muscle that counteracts the agonist, Lengthening when agonist muscle contracts

7. Atrophy • Withering away-decrease in size

8. Barbell (bench bar) • A steel bar five to six feet long with an average weight of 45 lbs

9. Cheating • Too much weight used on an exercise therefore relying on surrounding muscle groups for assistance in the movement

10. Body Composition • The proportions of lean tissue as compared to fat tissue in the body

11. Concentric Contraction • When muscle contracts of shortens

12. Eccentric Contraction • Muscle lengthens while maintaining tension

13. Curl Bar • A steel bar designed with bends for ease with curling exercises, weighs an average of 25 lbs.

14. Dumbbell • A short barbell 10-12 inches in length

15. Endurance • Ability of a muscle to produce force continually over a period of time

16. Frequency Number of sessions per week for each muscle group

17. Hypertrophy • Increase in size of muscle fiber

18. Isokinetic Exercise • Isotonic exercise in which there is a accommodating resistance. Nautilus and Cybex are two types of isotonic machines

19. Isometric Exercise • Muscular contraction where muscle maintains a constant length and joints no not move

20. Isotonic exercise • Muscular action in which there is a change in length of muscle and weight. Lifting free weight is a classic isotonic

21. Muscle balance • Balance the program to include opposing muscle groups

22. Negative reps • When you lower the weight

23. Progressive overload principle • Duration-the length of time spent exercising • Intensity-the degree of exertion put forth by the body during exercise • Frequency-the number of days per week an individual exercises. (at least 3-4 days is recommended

24. Range of motion • Movement allowed by the body’s joints and body position in a particular exercise

25. Repetitions • The specific number of times you repeat weight training exercise

26. Set A group of repetitions that make up a unit • Example 3 set of 5 reps

27. Spotter • Person responsible for the safety of the one who is performing the lift.

28. Maximal strength testing(Max) • Lifting as much weight as possible for one repetition

29. Elements of Fitness

30. Elements of Fitness

31. Elements of Fitness

32. Elements of Fitness

33. How many reps • In the beginning program stick to 10 reps

34. How much weight • Rule of thumb • Use as much weight as is comfortable for 10 reps • The last rep should be fairly hard to perform

35. When to Increase weight? • Once you’re able to do more than 10 reps, increase the weight

36. Two types of lifting • Low reps/high weight= strength • High reps/low weights=endurance • It takes approximately 8-12 weeks to achieve gains in strength

37. Weight training programs

38. Order of exercise • Start with large or multiple muscle groups(chest) followed by small muscle groups (triceps)

39. An Ideal exercise program • Incorporate aerobic activity • Resistance training • Flexibility exercises

40. When you are physically fit • More likely to be at your ideal weight • More energy • Cope with stress • Less likely to be depressed • Have stronger bones • Relax and sleep well