Forty Fitness Facts
- The five components of fitness are cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition
- Free weights allow you to move in multiple planes of motion, helping you get stronger quicker.
- Improving your flexibility will help you run faster. Limited range of motion does not allow the muscles to move as efficiently, slowing you down.
- There are 3,500 calories in 1 pound of body fat. You need to cut 500 calories each day to lose 1 pound in a week.
- After exercise your metabolism is slightly higher. Strength training and intervals seem to have the greatest increase in post-exercise metabolism.
- Your resting metabolic rate is the amount of calories your body needs in order to perform the body's basic functions.
- Women should not consume less than 1,200 calories per day and men should not consume less than 1,800 calories per day. Consuming less than this will cause your body to go into starvation mode.
- Over time if you are consuming less than the recommended amount of calories per day, your body will use lean tissue as a form of energy.
- A healthy diet is a diet that does not remove any major food group, including carbohydrates, dairy, protein, or fat.
- There are six categories of nutrients: water, proteins, fats, vitamins, minerals and carbohydrates.
- Resistance exercise refers to a single exercise session, compared to resistance training which is the combination of sessions over time.
- Muscles adapt to the demands that are placed upon them. Meaning if you consistently perform a high number of repetitions, your muscles will increase muscular endurance. But if you consistently perform a low number of repetitions with high weight, your muscles will increase muscular strength.
- As the body adapts to training methods, you must continue to increase the load or volume to continue to see improvements.
- The order of exercise affects the outcome of your exercise program. It is important to exercise the large muscle groups before small muscles in order to increase strength.
- You should perform explosive lifts before your perform strength exercises.
- For a full-body workout, you should alternate between pushing and pulling exercises and alternate between upper and lower body exercises.
- The number of repetitions performed and the amount of weight lifted in a training session will determine muscle strength.
- Lifting free weights will require more balance, muscle control and strength compared to using weight machines.
- The number of sets does not have to be the same amount for each exercise in an exercise session.
- Exercise volume is referred to as the number of sets times the number of repetitions times the amount of resistance. For each exercise, you should determine what your exercise volume will be.
- The amount of rest between each exercise affects exercise volume.
- The heavier the resistance is the more rest between each exercise is recommended. For extreme resistance, three to five minutes of rest is recommended.
- There are three types of muscle force: concentric, isometric and eccentric. Concentric force is when the muscles shortens; isometric force is when there is not change in muscle length; and eccentric force is when the muscle lengthens.
- An example of a concentric movement would be when you are running up a hill. The front of the leg (quadriceps) would be shortening.
- Hanging from a bar would be an example of an isometric movement.
- Eccentric movements cause the most amount of soreness in a muscle and an example would be running down a hill.
- Hypertrophy is defined as the increase in muscle mass.
- The Rating of Perceived Exertion scale is a verbal way of determining how hard you are working. Use a scale 1-10 to define your intensity.
- Exercise duration and intensity are inversely related. Since 30 minutes of aerobic activity is recommended, intensity should be at a level where this time is sustainable.
- Flexibility is affected by joint mobility, muscle temperature, and body composition.
- Even bodybuilders with high levels of muscle mass can be flexible.
- As you get older you have to work harder to maintain flexibility due to an increase in muscle rigidity and the joint being more resistant to bending.
- Due to anatomical differences between males and females, females typically are more flexible than men.
- Static stretching consists of slow movements and holding a position at peak tension for 15 to 30 seconds.
- A good personal trainer does not sit down or lean against the wall when training their clients.
- Individuals with hypertension should perform low to moderate resistance training, with higher repetitions and lower weight to prevent an increase in blood pressure.
- Exercise releases endorphins, giving you a natural mood booster.
- To decrease abdominal fat, you must focus on nutrition, burning calories and building core strength.
- No one is ever to old to exercise. The body is made to move, even in our older years.
- Muscle mass is more efficient at burning calories than fat. Adding one pound of muscle can help you burn up to six more calories at rest.
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