Kines 198 - Galloway Exam

Front 1

The threshold to fitness is

Back 1

3 thirty minute periods of endurance running

Front 2

The prime indicator for lifestyle disease reduction and life extension is the number of

Back 2

calories burned per week

Front 3

Running burns ___ as many calories per mile as walking

Back 3

twice

Front 4

It's better for all of us, even veterans, to include

Back 4

walk breaks in our runs

Front 5

THREE COMMON MISTAKES THAT LEAD TO INJURY ARE

Back 5

1. trying to attain a high mileage level week after week.
2. Running daily runs too fast.
3. Not enough rest.

Front 6

The power plants of muscle cells are the

Back 6

mitochondria

Front 7

Research has shown that it takes ______ to repair stress-related damage

Back 7

48 Hours

Front 8

Non-pounding _______ encourages faster recovery than sedentary behavior

Back 8

cross-training

Front 9

It takes about _____ for the muscles to adapt to the stress when you move into a new and more challenging training program

Back 9

21 Days

Front 10

You are running _____ when you run slowly and do not exceed the pace or distance for which you have recently trained

Back 10

aerobically

Front 11

_____ running is when you exceed the pace and/or distance for which you have trained

Back 11

Anaerobic

Front 12

_______ running is not necessary for improving health, only for improving speed

Back 12

Anaerobic

Front 13

For the first ____ of aerobic exercise, the exercising muscles will use the most convenient energy source, ____ in the muscle cell, almost exclusively

Back 13

10 Minutes
Glycogen

Front 14

After about _____ of exercise, the body will start to transition to ____ as a fuel source

Back 14

10 Minutes
Fat

Front 15

As long as you run within the pace and at the distance you've been training for - you will burn mostly ____

Back 15

fat

Front 16

One important objective of training is to teach us the body to conserve _____ and deal with __________

Back 16

1. Glycogen
2. Lactic acid build-up

Front 17

_____,_____ running over several months is the best for competitive running

Back 17

1. Steady
2. Relaxed

Front 18

The best training program for you is one that

Back 18

meets your particular needs

Front 19

The base part of the training pyramid consists of several months of

Back 19

steady aerobic running

Front 20

______ are the single most important element in a training program

Back 20

Long runs

Front 21

____ prepare the muscles for faster running without going anaerobic

Back 21

Hills

Front 22

After about _____ of speedwork your performance will tend to peak

Back 22

8 Weeks

Front 23

Beginners should stay in the base period of training for the first ______

Back 23

1 or 2 years

Front 24

The single greatest cause of improvement is

Back 24

remaining injury free

Front 25

Coaches, Sports physiologists, and top athletes agree that the most effective way to improve strength and endurance is to _____, and then _______

Back 25

1. Stress
2. Rest the muscles

Front 26

Even if you don't feel tired, it's best to take _______ easy days after a hard one

Back 26

1 or 2

Front 27

Research has shown that you need at least _______ of running per week for sustained improvement

Back 27

3 Days

Front 28

Most runners can reach most of their goals by running _____ days per week

Back 28

3-4 Days

Front 29

Studies have shown that athletes can cut their workouts by ____ for _____ and not lose significant fitness

Back 29

1. 50%
2. 10 Weeks

Front 30

When running in cold weather you wear ____ , not ____

Back 30

1. Layers
2. Heavy Coats

Front 31

In cold weather start you run or walk by going _______

Back 31

Into the wind

Front 32

When the temperature rises above ______ you're going to run more slowly and feel worse than you will at lower temperatures.

Back 32

55 Degrees

Front 33

As the mercury rises above ______, your body can't get ride of the heat building up

Back 33

65 Degrees

Front 34

The best time for hot weather running is

Back 34

Before sunrise

Front 35

The underlying cause of hyponatremia is often ________ compounded by consuming only water in great quantities

Back 35

severe dehyrdation

Front 36

The primary benefit of speedwork is to teach the body how to run

Back 36

anaerobically

Front 37

The first component of a speed program is

Back 37

long run

Front 38

Fartlek is a Swedish word meaning

Back 38

speed play

Front 39

Two popular Fartlek variations are ______ and ________

Back 39

1. Hill
2. Timed Segments

Front 40

_______ Breaks up the race distance into segments, called repetitions or "reps"

Back 40

Interval training

Front 41

Take at least two days of rest after each speed day: at least ________ and at least _______

Back 41

1. One day off
2. One easy running day

Front 42

Speed programs for the 10K or shorter events are intense and should last no more than

Back 42

10 Weeks

Front 43

You should run _____ speed workout(s) per week for the 5k-10K, and less for the half-marathon (averaging about _______)

Back 43

1. One
2. One every other week

Front 44

______ is a training mode in which you're running race pace, or close to it for segments of about 2-5 minutes

Back 44

Race rehearsal

Front 45

______ is the second most frequent cause of running injuries

Back 45

Speedwork

Front 46

________ is the most frequent cause of running injuries

Back 46

Increasing total mileage

Front 47

For races of 10K or less, speedwork should last no more than

Back 47

10 Weeks

Front 48

For every _____ too fast per mile in the first 2-3 miles of a race, you can be as much as _____ secods slower at the end

Back 48

1. Second
2. 10 Seconds

Front 49

Your body becomes more efficient as it warms up. The muscles, tendons, and joints work better after _______ of activity

Back 49

10-20 Minutes

Front 50

Miles with hills should be run ___________ as flat miles

Back 50

With the same effort

Front 51

By alternating ______ and ______, from the start, there's virtually no limit to the distance you can cover

Back 51

1. Walking
2. Running

Front 52

Many runners who were injured during previous training programs have stayed injury-free when they added ______ to long runs

Back 52

Walk breaks

Front 53

______ refers to a careful scheduling of key workouts at the end of the speed phase that can raise your performance potential to its highest level.

Back 53

Peaking

Front 54

A ______ is the best insurance against nutrition collapse

Back 54

balanced diet

Front 55

Anything you eat _____ before the race won't be processed in time to help you

Back 55

12-18 hours

Front 56

Whatever your fitness level, you'' have a faster time if you

Back 56

Run steady

Front 57

You running will be most efficient if your posture is

Back 57

Erect, perpendicular to the ground

Front 58

If your body is ________ by being ______, you won't have to spend energy keeping your head, neck, shoulders, etc., aligned

Back 58

1. Relaxed and balanced
2. Erect

Front 59

The main function of the arms is

Back 59

coordination with the legs

Front 60

Most of the arm movement should be in the

Back 60

lower arms

Front 61

Increasing speed in long runs comes from a quicker turnover of legs due to

Back 61

ankle action

Front 62

Experienced competitive runners find that their stride length _____ as they run faster

Back 62

shortens

Front 63

You should touch ______ with each step

Back 63

Lightly

Front 64

Deep breathing or _________ makes running easier

Back 64

belly breathing

Front 65

THE THREE KEY POINTS OF CORRECT RUNNING FORM ARE

Back 65

1. Chest Up
2. Hips Forward
3. Push Off

Front 66

If you feel _________ after a run, you're probably leaning too far forward or back with your head or your shoulders; you're not balanced

Back 66

shoulder tension

Front 67

If, during a run, you experience tight hamstrings, you should _____ to shift the major effort to the calves and give the hamstrings a break

Back 67

shorten stride

Front 68

If you experience a tight neck as a result of running, your head may not be

Back 68

directly over your shoulders

Front 69

_____________ is actually the third leading cause of runners' injuries

Back 69

Wrong type of stretching

Front 70

The best time to stretch is ______

Back 70

after the body is warmed up, relaxed, and when the blood is moving

Front 71

________ may develop when the quadriceps muscles are not strong enough

Back 71

Knee problems

Front 72

SHIN PROBLEMS OR "SHIN SPLINTS" RESULT FROM

Back 72

1. Increasing mileage too suddenly
2. Running on a hard surface or downhill
3. New Shoes

Front 73

On long or hard runs, those with __________ will lose their form more quickly

Back 73

weak postural muscles

Front 74

___________ can often be avoided by having stronger stomach muscles

Back 74

Lower back problems

Front 75

___________ simulates running better than other exercise

Back 75

Running in a swimming pool

Front 76

It's better for fat control and your energy level if you eat ever _____

Back 76

1-2 Hours

Front 77

The best time for reloading after exercise is within _______ after finishing your run

Back 77

30 minutes

Front 78

______ when you begin an exercise program may be a good sign

Back 78

Weight gain

Front 79

One of the very best and proven ways of readjusting ______ is by doing regular ______

Back 79

1. Set point
2. Endurance exercise

Front 80

If you continue exercising longer than about _______ at a pace that is within your capacity, you start shifting into fat burning.

Back 80

15 Minutes

Front 81

There is recent evidence that ________ will cause the dieter to actually gain weight in the long run

Back 81

dieting without exercise

Front 82

The single most important factor in shoe selection is your ______

Back 82

foot type

Front 83

Regular fluid intake throughout the _________ is your prime re-hydrating time

Back 83

non running parts of the day

Front 84

Only ______ is used as fuel, not the fat in your diet

Back 84

Body fat

Front 85

A principle called the _______ determines how much fat we store.

Back 85

set-point

Front 86

After running ______ you'd be burning mostly fat

Back 86

45 Minutes

Front 87

A _______ moves predominantly forward and back, with a strong push off. This type of foot needs ________ and good forefoot and rearfoot cushion in a running shoe

Back 87

1. Rigid foot
2. Good flexibility

Front 88

A _________ acts as if it's hinged from side to side. This type of foot needs ______

Back 88

1. Floppy foot
2. Support

Front 89

The two basic shoe shapes are ______ and _______

Back 89

1. Straight
2. Curved

Front 90

Generally, ________ is sufficient to avoid toe blisters and black toenails.

Back 90

1/2 inch of toe rim

Front 91

________ should beware of soft shoes

Back 91

Over pronators