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64 Cards in this Set
- Front
- Back
After 4-6 weeks of the same strength program the body becomes accustomed to what you are doing. |
Adaptation |
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The length of the exercise session |
Time |
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How often (# of weeks) an individual works out |
Frequency |
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Gradual increases in strength over time, or overload over time |
Progression |
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Contraction of muscle WITH movement if joint |
Isotonic |
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1 positive phase and 1 negative phase equals 1 |
1 rep |
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Contraction of the muscle WITHOUT movement of joints |
Isometric |
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Training the same muscle two consecutive days |
Overtraining |
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A person that wants to gain muscle strength should complete |
Strength training exercises |
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A person that wants to gain muscular endurance should complete |
Duration of aerobic exercise |
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How hard an individual works out |
Intensity |
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What are some barriers to physical activity and fitness |
Technology, sugary and fatty foods, lazy, no time |
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What is the best way to measure the intensity of aerobic workout |
Heart rate |
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To overcome the barrier lack of motivation an individual should |
Make appointments |
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What are benefits of aerobic exercise |
Improves cardio endurance |
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List an example of a isometric contraction exercise |
Wall sits |
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What does HIT stand for |
High Intensity Training |
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A person should change their workout rountine every |
4-6 weeks |
|
What are strength training benefits for females |
Muscle tone |
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To design fitness program you must have elements of |
F-requency I-ntensity T-ime T-ype |
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How long you should wait before training the same muscle |
24-48 hours |
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Its important to warm up because |
Lubricates joints, more blood flow |
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MMF stands for |
Momentary Muscular Failure |
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Consistent aerobic exercise lowers the |
Max heart rate |
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An example of a dynamic warm up exercise |
Tin soldiers |
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When creating a strength training program it is important to |
Be balanced |
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How to determine max heart rate |
Subtract age from 220 |
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Training same muscle to point its never been trained |
Overload |
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One way to tell if your overtraining |
Fatigue, increase injury |
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To avoid injuries and imbalences a person should train |
All muscle groups |
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Aerobic exercise should be performed at least ___ minutes to strengthen the heart |
20 minutes |
|
Body comp measures the |
% body fat to lean muscle mass |
|
What are the three keys to nutrition? |
Pay attention to -what you eat -when you eat -how much you eat |
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Definition of calorie |
Measure of energy in food and in our body |
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Metabolism is the total of |
Calories burned in the body to sustain life |
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Calories in one pound of muscle |
3,500 |
|
Calories in 1 pound of fat |
3,500 |
|
Fat provides |
9 cals per 1 gram |
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_______ fat has associates with lowering the rish of heart diease |
Unsaturated |
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A normal individual should drink atleast ____ oz of water a day |
64 oz |
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ABC principles |
A-im for fitness B-uild a healthy base C-hoose sensibly |
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Carbs are converted to ______ which is used for energy |
Glucose |
|
Body image is |
A perception a person has of his or her bodys appearance |
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To lose weight you must _____ your ______ |
Decrease, caloric intake |
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To gain muscles you must ________ your ________ |
Increase, caloric intake |
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______ are steps that can be taken to settle a disagreement in a responsible way |
Conflict resolution |
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______ backs off on disagreenents |
Passive behavior |
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Expressing how you feel freely is ______ behavior |
Assertiveness |
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People with ______ behavior are less likely to be victims |
Assertive |
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______ is a mixture that is given to help stimulate the bodys own immune system to produce antibodies to fight a certain diease |
Vaccination |
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_____ a bacterial infection that attacks the cervix and fallopian tubes in females and the urethra in both males and females |
Chlamydia |
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_____ is soft, cauliflower like growths that occur on the genital areas |
Genital warts |
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Hepatitis B is |
A serious diease that attacks liver |
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_________ are parasitic insects that are yellowish-gray in color and about the size of a pinhead |
Pubic lice |
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If you are sexually active you need to get tested every ____ |
6 months |
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Random violence is |
Violence over which a person has no control |
|
Road rage is |
Angry driver who is yelling from their car |
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Healthy friendship is |
Sharing back and forth |
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____ is a verbal exchange of feelings, thoughts, and ideas |
Communication |
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Self confidence is |
Belief in self |
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______ circumstance or place that one puts/finds themself in that threarens health |
Risk situation |
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_____ is an infection thats not curable |
Virus |
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_____ is a microorganism thats curable |
Bacteria |
|
Asymptomatic is |
Infection w/o symtoms |