FRHD 1100 Chapter Notes - Chapter 4: Quadriceps Femoris Muscle, Trapezius Muscle, Deltoid Muscle

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Jogging and Running
- The difference is speed; you should be able to carry on a conversation with someone, if
you are extremely breathless you are pushing to hard.
- To improve aerobic condition long slow running is the best, for speed interval training is
the best.
- If you have been sedentary begin with walking, 10 -20 minutes three times a week.
When you can handle a brisk 20 minute, alternate fast walking and slow jogging until you
can jog for 10 minutes without stopping.
Other Aerobic Activities
Aerobic dance or fitness class: Begins with a warm up stretching exercise, followed by
choreographed movements, often done to music. Some floor exercises such as sit-ups are
also included.
Cardio kick boxing: a hybrid of boxing, martial arts and aerobics offers an intense total
body workout. An hour of kick boxing burns an average of 500 to800 calories.
Cycling: bicycling indoors or out can be excellent for cardio conditioning, as well for
weight control. Flat and not flat surfaces should be included.
Inline Skating: can increase endurance and muscular strength with little stress put on
joints. Protective gear should be worn.
Spinning: Full body cardio workout that utilizes a special stationary bike, the pace is set
by the rhythm of music, and the instructor.
Step training or bench aerobics: stepping combines step or bench climbing with music
and choreographed movements. The fitter you are the higher the bench.
Stair Climbing: Exercisers push a pair of pedals up and down, which is much easier on
the feet and legs than many other activities. Normal stairs can be used as well.
Swimming: For aerobic conditioning, try to keep a good pace for 20 minutes that is fast
enough to make you relatively tired.
Nintendo Wii: A Wii fit trainer walks you through demonstrations, the games become
more challenging with time.
Muscular Strength and Endurance
- Fit muscles work much more efficiently and reliably, move more smoothly, and contract
more vigorously with less effort. Without exercise muscles become firm and are more
likely to tear.
- Muscular strength is the maximal force a muscle can exert for one movement, muscular
endurance is the capacity to sustain repeated muscle actions. Adding both to your
workouts will burn the most fat.
Muscles at Work
- Muscles that are not worked will atrophy, weaken or break down, if they are used they
will grow stronger.
- By demanding more from muscles then normal, you are overloading them, this is how
muscle is built.
- For strength do four to eight reps with heavy loads, for endurance complete 8-12 reps
with a lighter weight.
- Muscles can contract or relax, as they do so muscles either pull on bones or stop pulling
on bones.
- All exercise involves muscle pulling on a bone across a joint.
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