FITT Principal for cardio: `F` (`f target`), `I` (`i target`), `T` (`t target`), `T2` (`t2 target`) F: Frequency f target: 3-5 per week I: Intensity i target: 60-85% max hr T: Time t target: 20-30 min T2: Type t2 target: running Muscle of chest pectorals Flat muscle used for pulling latissimus dorsi Triangle muscle under traps going from spine to scapula rhomboids Muscle between shoulder and neck Trapezius Muscle used to rotate shoulder with rotator cuffs Teres Muscle that straightens and rotates back Erector Spinae Muscle for bringing things toward body in arms bicep Muscle for straightening arms tricep Muscle to lift arms deltoids `forward` deltoid, `middle` deltoid, `back` deltoid forward: anterior middle: medial back: posterior Muscle used for rotating body obliques Muscle used to move upper leg gluteus Muscles in rib cage that stabilize shoulder Serratus Muscle used to bend knees on back of leg hamstrings Muscles used to bend knees on front of leg quadriceps Muscle used to bend ankle gastrocnemius Muscle thats primarily moving in an action agonist Muscle that moves against agonist antagonist Set of agonist, then antagonist superset Muscle contraction in which no movement happens, just tension isometric Muscle contraction in which movement occurs isotonic contraction Muscle contraction in which muscle length decreases (e.g. going up in squat) concentric Muscle contraction in which length increases (e.g. going down in squat) eccentric Biceps antagonist triceps Gluteus maximus antagonist hip flexors Muscle used to lift leg up (hip flexor) psoas Quadricep antagonist hamstrings Pectorals antagonist latissimus dorsi Gastrocnemius antagonist tibialis Muscle that moves leg to the side away from body abductor Muscle that moves leg to the side towards body adductor Abductor antagonist adductor Abdominals antagonist erector Spinae Barbell with kinks in the handle ez bar Rep where your partner helps you forced reps Training where you increase weight and then climax and then decrease reps pyramid Training Training where you rotate through exercises that target different parts circuit training Benefit of warming up and cooling down lower soreness What to do to recover from cardio drink water What to do to recover from muscle exercises roll out Recovery where you cool down/walk between sets active Recovery Recovery where you don't do anything passive recovery RICE: `r`, `i`, `c`, `e` r: rest i: ice c: compression e: elevation SMART: `s`, `m`, `a`, `r`, `t` s: specific m: measurable a: achievable r: relevant t: timely Health related components of fitness body composition flexibility muscular strength muscular endurance cardiorespiratory endurance Skill related components of fitness agility speed power balance coordination reaction time Principles of training overload specificity reversibility variance progression Principle for FITT overload Principle where if you don't train you lose fitness reversibility Principle for not running 5k for sprints specificity Principle for doing different exercise when resting variance Principle for increasing work over time progression One minute heart rate after exercise name recovery heart rate Parts of body composition fat bone muscle Amount of energy body uses to survive (maintain base metabolism) caloric expenditure Another name for caloric expenditure metabolic rate Amount of force you can hold isometrically static strength Amount of weight you can move over a distance (e.g. weightlifting) strength Amount of work you can do in a certain time (strength * speed) power Speed vs velocity (what does velocity have) direction