HSC 261 Lecture Notes - Lecture 10: Cardiorespiratory Fitness, Body Composition, Mental Chronometry
18 Nov 2016
School
Department
Course
Professor
Document Summary
Physical activity: any body movement that works your muscles. Exercise: planned, structured, and repetitive bodily movement done to improve one or more components. Physical activity for health: regular physical activities prevent chronic diseases. Physical activity for fitness: cardiorespiratory, muscular strength, muscular endurance, flexibility, body composition. Physical activity for performance: athletics, agility, balance, coordination, power, speed, reaction time. Id goals: consider obstacles, create an exercise program. Cardiorespiratory endurance: 3-5 days per week, 20-60 minutes, rhythmic + continuous. Muscular fitness: 2-3 days per week, 8-10 exercises, 2-4 sets, 8-12 reps, resistance training. Flexibility: 2-3 days per week minimum, 10-30 seconds per stretch, dance + yoga, stretching. Talk test: able to sing or laugh, conversational, talks in fragments, talking is difficult. Muscular strength + endurance + frequency: 8-10 exercises that train the major muscle groups 2-3 days a week. Intensity: max amount of weight you can lift in one contraction, overload the muscle to become stronger. Higher intensity + fewer reps + sets.
