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84 Cards in this Set
- Front
- Back
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Aerobic Fitness |
measure of how well your blood transports oxygen around the body. Ability to sustain moderate-intensity activity for an extended period of time. |
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Anaerobic |
occur in the cells of the body without the presence of oxygen. Anaerobic training is of high intensity and short duration, with the aim of the efficiency of the body's anaerobic energy-producing systems. |
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Basal metabolic rate (BMR) |
Lowest rate of energy use an organism can use without dying, relaxation level |
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Body composition |
two components: the amount of fat mass (weight) and the amount of fat-free mass (muscle, bone, skin and organs) |
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Body mass index (BMI) |
Calculated from height and mass, which gives a indication of total body fat content. |
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How much water does one person lose in sweat during one hour of exercise? |
8 ounces every 15-20 minutes |
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What are the 5 components of fitness? |
1. Body Composition 2. cardio-respiratory endurance 3. Flexibility 4. Muscular Strength 5. Muscular Endurance cardio-respiratory endurance, |
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Flexibility |
Range of motion of several joints |
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Muscular Strength |
Maximum amount of force you can perform with a single contraction |
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Muscular Endurance |
ability to repeat high-intensity muscle contractions |
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When should you warm-up? |
Before aerobic, strength and flexibility exercise. |
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How often should you strength train each major muscle group every week? |
2-3 days per week |
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Why is variety important in workouts? |
Is much more challenging to your muscles and promotes faster strength increase. |
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How many minutes of cardio should you do every day? |
20 minutes |
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What factors affect your flexibility level? |
1. Age (muscle connective tissues shorten with age) 2. Gender (females are more flexible than males) 3. Level of activity (more=more) 4. Temperature(Increase temperature=decrease in muscle resistance) |
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How high should you elevate your heart rate during a cardio/aerobic exercise? |
60-85% of your maximum heart rate |
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What can happen if you don't cool down after a workout? |
Dizziness, fainting, blood pooling, or muscle soreness |
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How long does a proper warm up last? |
5-10 minutes |
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Cardio-respiratory endurance |
Body's ability to transport oxygen and nutrients to tissues, and to remove wastes. You could do long runs, swims, and bicycle rides to improve this component. |
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When should you get clearance from your doctor to start working out? |
overweight, chronic condition, middle-aged or older and have never exercised before, pregnant or nursing, or have smoked in the past |
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How much weight of muscle will someone lose if they do not strength train, per year? |
1/2 pound |
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What type of rhythmic exercises use large muscle groups continuously? |
Aerobic exercises and cardiovascular exercises |
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When should you do a warm-up? |
Before stretching before a workout |
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How many cardio exercises should you do per week? |
At least 3 |
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What does the FITT acronym stand for? |
Frequency- The number of days each week you are working out. Intensity- The difficulty of the work out. Time- The amount of minutes in the work out. Type- The activity you are doing. |
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How does a warmup mentally and physically prepare you for a workout? |
Warming up will increase your body's temperature and heart rate. This will properly prepare the heart, muscles, ligaments, and tendons for exertion, which decreases the probability for injury and maximizes your performance. Mentally, doing a warm up will prepare you for the hard work coming ahead, allowing you to ease into the exercise to maximize your performance throughout. |
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Define cooling down, describe the purpose of cooling down, and how to know when you have successfully finished cooling down. |
Cooling down is the slower exercise after an intense workout allowing the body to gradually return to its normal heart rate or physiological level. The purpose of a cool down isto gradually lower the heart rate and help prevent pooling of the blood in the legs and feet that occurs once the muscles relax and no longer squeeze blood through the veins to the heart. Once your heart rate is back to less than 100 bpm and you have stopped sweating heavily, you have successfully finished cooling down. |
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Difference between dynamic and static stretching? |
Dynamic: continuous range of motion static: sit and hold positions |
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What is my resting heart rate? Max? |
72, 198 |
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What is target heart zone for a low intensity workout? Medium intensity? High intensity? |
98.75-118.54 118.5-138.255 138.25-167.875 |
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What is the overload principle? |
to further develop your athletic capability, you must push yourself slightly beyond your current limits. Therefore, you overload the last capability and attain a new one that allows a higher athletic performance. |
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Progression |
continuation of the overload principle |
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reversibility principle |
refers to the loss of strength or progress an athlete acquires if he or she stops training. If one commits the act of reversibility, his or her glycogen reserve will diminish due to it’s susceptibility to training. This will set you back where you began, forcing you to work that much harder to reach that level of athleticism once more. |
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specificity principle |
training that focuses on one primary body part, or component of the body to further advance that exact skill or area without effect the others around it. |
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borg scale? |
simple method of rating perceived exertion (RPE) and can be used by anyone to gauge your level of intensity in a sport or activity. Usually a 15 point scale |
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What is the "talk test"? |
if you can speak, you are doing the accurate intensity level for your body type and if you can’t, you should change the difficulty of the workout. |
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What are some benefits of working out? |
Opportunity to clear the mind of stressors. Confidence boost. Spend quality time with friends, bonding over the release of stress. Motivation to attain a healthy appetite. Opportunity to experience new things for your body. Access abilities previously unknown to be accomplished. Opportunity to experience nature. Feeling of accomplishment. Provides a break in the chaos. Way to make new friends |
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Symptoms of dehydration |
extreme thirst and dizziness or lightheadedness |
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Symptoms of heat stroke |
Begin with a fever and irrational behavior, then escalates to rapid breathing and seizures. Can lead to unconsciousness after these previous occurrences. |
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What are two things you can do to prevent sports injuries? |
If you are aware of a previous injury, use wraps or compression bands to prevent the injury from recurring. Staying hydrated every 15 minutes and making sure you eat previous to the workout will keep you energized and less likely to become dizzy and sloppy in movement. When sloppy in movement, one has a much greater chance of receiving an injury. |
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RICE |
1. Rest the injured limb, not allowing any weight to be put on the injury. 2. Ice the area to aid the swelling 3. Compress the area with an elastic wrap or bandaging 4. Elevate the limb above the heart to aid swelling |
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PRICE |
1. Protection 2. Rest 3. Ice 4. Compression 5. Elevation |
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List two behaviors that you do that might be shorten your life expectancy? |
Abuse alcohol and eat unhealthy saturated fats which raise blood pressure and cholesterol. |
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What three psychological benefits of exercise do you think are the most important? |
psychological benefits of exercise are the increase in self-esteem, decrease of depressed and anxious feelings, and the promotion to attain a healthy appetite. |
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Examples of cardio respiratory activities |
Walking, aerobics, swimming, jogging, cycling, and cross country skiing |
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Example of workout for a person who hasn't run for awhile |
First Week: Complete 15 jumping jacks, 15 running butt kicks, and 15 knee highs to warm your muscles up before each activity. Run for 10-15 minutes for three days out of the week. Only bring the intensity level to an 11, may include more fast walking than running. This would be considered a cardiorespiratory activity. When finished, cool down with some calf stretches.Second Week: Before beginning, warm up with 20 jumping jacks, 20 running butt kicks, and 20 knee highs for a warm up. Complete a cardiorespiratory activity, most likely a jog, for five days out of the week. Increase duration of jog to 15-20 minutes for each day. Bring the intensity level to a 13, somewhat hard. In other words you should push to complete the 15 minutes without walking. Cool down with calf stretches and a short straddle sit.Third Week: Warm up with 25 jumping jacks, 25 running butt kicks, and 25 knee highs. Jog as a cardiorespiratory activity for five days out of the week. Increase duration of jog to 25-30 minutes for each day. Bring the intensity level to a 14, where walking is only 2-3 minutes of the workout. Cool down with calf stretches and a short straddle sit.Fourth Week: Warm up with 30 jumping jacks, 30 running butt kicks, and 30 knee highs. Jog as a cardiorespiratory exercise for five days out of the week. Increase duration of the jog to about 40 minutes each day. Bring the intensity level to a 15, where there is no walking whatsoever. Cool down with calf stretches and a short straddle sit after each jog. |
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Why is it important to have good muscular endurance? |
By increasing your muscular endurance, you also increase the level of muscular exertion you complete. With a high muscular endurance, daily motions such as walking and stair climbing become much easier as you can complete the activity without even sweating. This causes less pain and discomfort on a daily basis. |
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How does training for muscular endurance differ from training for muscular strength? Explain the difference in the sets, repetitions and resistance (weight) that you would use for each situation. |
A muscular strength training would include heavier weight with less repetitions and less days of the week. A muscular endurance workout would occur more often with less weight or resistance and more repetitions. You may be working the same muscles, however, in the different methods of training you are either building muscle or building the exertion level of that muscle. |
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How does muscular endurance differ from cardiovascular endurance? |
Muscular endurance is the ability of a group of muscles to complete a continuous exercise without tiring. Cardiovascular endurance is the heart and lungs’ ability to transfer oxygen to the body’s tissues during sustained exercise without stopping. |
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Apply the FITT principle to developing muscular endurance. |
Frequency: 5 days a weekIntensity: Range from a 14-17, personal choiceTime: Same amount of time a strength training, whatever your body can manage yet still be challenged by.Type: Less weight and more repetition in the legs, arms, back, or core areas. It is one’s personal choice as to what he or she would like to increase endurance in. |
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What are five positive results of resistance training? |
1. It builds muscle strength, which decomposes with each passing year. Humans lose 5 pounds of muscle with each passing year, making it important to continue building muscular strength to remain healthy. 2. Research proves that resistance training builds bone, eliminating diseases like Osteoporosis. 3. Lowers moderately high blood pressure. If blood pressure gets too high serious health issues like heart failure, strokes, kidney failure, or peripheral arterial disease. 4. Raises metabolic rate, which is an important factor in maintaining a healthy body weight. 5. Slows down the aging process by building muscle fibers, which increases muscle mass and strength. The body uses muscle mass as a source of energy, if there is little of that then the person will become sluggish in movement and tire easily. |
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Explain how the muscle cell damage and repair that happens when weight training makes the muscle fiber stronger. |
After working out, the body fuses muscle fibers to form new protein strands within the muscle. These protein strands repair the recently ripped muscles, which occurred during the workout. The repaired fibers increase in number to create muscle growth. When the rate of muscle protein synthesis is greater than the rate of protein breakdown, muscular growth occurs. |
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How soon does a muscle start to atrophy? |
If you work out 4 to 5 days a week, atrophy will not occur until two weeks or later. However, if you only workout once a week or a couple times a month, atrophy will occur in under a week. |
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Should you train the same muscle group two days in a row? Why/why not? |
You should not train the same muscle group back to back. While you’re working out, the target muscle group is ripping with each exercise. As explained in #3, the muscle needs time to repair and build up the muscle that was worked on and if you continuously rip it, it will not grow. |
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How many sets and repetitions of an exercise should you do if you are training for strength? |
You should focus on working out with more weight and less reps. In other words, a trainer should complete 3 sets of ten repetitions at minimum. The number of sets can increase depending on the muscular strength of the individual exercising. |
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Plyometric/Calisthenic Exercises |
high-intensity, explosive muscular contractions to build strength and agility |
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order of stretching |
stretch your back (upper and lower) stretch your sides after stretching your back stretch your buttocks before stretching your groin or your hamstrings stretch your calves before stretching your hamstrings stretch your shins before stretching your quadriceps stretch your arms before stretching your chest |
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Warmup process |
The warming up process should literally raise your body temperature a few degrees celsius, activating your muscles to make the possibility of injury less probable. General warm-up first. This includes joint rotation, lubricating the bones with synovial fluid to permit easier movement, and aerobic activity like jogging to raise your body temperature and get your blood flowing. After this, you should continue the warm up with slow and holding static stretches, followed by quick dynamic stretches. Static comes before dynamic due to static being slow and relaxing the muscles and dynamic involving quick rotations reaching maximum ranges of motion. The last part of the warm-up includes similar versions of the movement you will do during the actual activity, just at a lower intensity. |
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What is your BMI? |
24.23, normal weight |
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What are five risk factors that are associated with higher than normal BMI? |
Heart disease, diabetes, high blood pressure, gallbladder disease, and some cancers. |
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2 ways that BMI can be inaccurate. |
BMI is an inaccurate measurement of fat content within the body because it does not take muscle mass, bone density, overall body composition, and racial and sex differences into account. Therefore, BMI is inaccurate because it cannot measure muscle mass either. This is an issue because the BMI calculator is considering some muscular people as obese, which is strongly incorrect with certain people, like my father for example. |
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Does lower intensity workouts make you lose more fat? |
No this does not take in the total amount of fat burned. The proportion of fat burned in low intensity workouts versus high intensity workouts shows low intensity is greater, but again this does not provide the total calculation |
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What will help you maintain a healthy weight? |
1. 60-90 minutes of physical activity most days of the week instead of an hour once a week. 2. Take in less calories than you burn off, if you exercise 60-90 minutes, you can afford to eat large portions. If not, this will only cause weight gain. 3. Get your calories from a selection of food groups, balancing protein with fruits and vegetables instead of getting full from a large intake of carbohydrates. 4. Do not skip breakfast. Some people think that skipping a meal will allow you to have less calories during the day, but that is incorrect. The hunger you will get from skipping breakfast will actually cause you to eat a lunch that is much bigger than what you’re hungry for. The mental strain of not having food will cause you to take in more than your body really needs. Therefore, skipping breakfast will make you gain weight, not lose it. |
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Speed |
The ability to move quickly from one point to another in a straight line |
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Agility |
The ability of the body to change direction quickly |
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Balance |
The ability to maintain an upright posture while still or moving |
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Coordination |
Integration with hand and/or foot movements with the input of the senses. |
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Reaction Time |
Amount of time it takes to get moving. |
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Power |
The ability to do strength work at an explosive pace |
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Tell how you might improve your power |
Complete exercises that will focus on the leg area. This could be cardio bike rides or squats while holding weights. Either one will increase muscular leg strength and improve leg power. |
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Physical therapy after an injury cannot increase strength and range of motion. |
False |
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Knee injuries are often caused by improper technique, lack of conditioning and poor flexibility. |
True |
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If you have flat feet or high arches, you may have more knee pain. |
True |
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Loss of strength and balance in core muscles can lead to poor posture, improper alignment, fatigue and pain. |
True |
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Orthotics do not improve alignment, but can reduce pain levels. |
False |
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What actually causes shin splints? possible complications? |
Shin splints are caused by stress repetitively placed on the shinbone and the tissues that connect the muscles to the bone. Running on uneven terrain, participating in a sport with several short starts and stops, flat feet or high arches, playing sports on concrete surfaces, or excessive running training. Avoid with cross training |
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What are the symptoms of inflammation? |
The first stage is irritation of the skin. Next comes a discharging of pus, called suppuration. Then small, round masses of tissue are created, looking more like a formation of wounds. From the outside, the symptoms look like reddening of the skin, joint swelling, pain, or stiffness, or loss of joint mobility. |
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When is the most beneficial time for the RICE treatment? |
The first 24 to 48 hours of the time the injury happened is when the RICE process should begin. |
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What is the most common reason for runners ‘retiring’ from the sport? |
Injury is the most common reason for runner retirement, especially because many runners try to “run through” the pain without looking for treatment. This makes conditions severely worse over time and treatment is too extravagant for the runner to keep up the exercise. |
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Flexibility Sit and Reach Test: |
Baseline score: Left 17.5 inches, right 17 inches Post score: Left 18.5 inches, right 18 inches ABOVE |
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Flexibility Trunk Lift Test: |
Baseline score: 10 inches Post score: 12 inches ABOVE |
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Cardiorespiratory Fitness Test: |
Baseline score: 50 lengths Post score: 50 lengths ABOVE |
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Muscular Endurance Test: |
Baseline score: 80 curl ups Post score: 80 curl ups above |
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Muscular Strength: |
Baseline score: 15 push ups Post score: 20 push ups ABOVE |
