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91 Cards in this Set
- Front
- Back
The threshold to fitness is
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3 thirty minute periods of endurance running
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The prime indicator for lifestyle disease reduction and life extension is the number of
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calories burned per week
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Running burns ___ as many calories per mile as walking
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twice
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It's better for all of us, even veterans, to include
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walk breaks in our runs
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THREE COMMON MISTAKES THAT LEAD TO INJURY ARE
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1. trying to attain a high mileage level week after week.
2. Running daily runs too fast. 3. Not enough rest. |
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The power plants of muscle cells are the
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mitochondria
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Research has shown that it takes ______ to repair stress-related damage
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48 Hours
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Non-pounding _______ encourages faster recovery than sedentary behavior
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cross-training
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It takes about _____ for the muscles to adapt to the stress when you move into a new and more challenging training program
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21 Days
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You are running _____ when you run slowly and do not exceed the pace or distance for which you have recently trained
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aerobically
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_____ running is when you exceed the pace and/or distance for which you have trained
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Anaerobic
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_______ running is not necessary for improving health, only for improving speed
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Anaerobic
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For the first ____ of aerobic exercise, the exercising muscles will use the most convenient energy source, ____ in the muscle cell, almost exclusively
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10 Minutes
Glycogen |
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After about _____ of exercise, the body will start to transition to ____ as a fuel source
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10 Minutes
Fat |
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As long as you run within the pace and at the distance you've been training for - you will burn mostly ____
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fat
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One important objective of training is to teach us the body to conserve _____ and deal with __________
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1. Glycogen
2. Lactic acid build-up |
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_____,_____ running over several months is the best for competitive running
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1. Steady
2. Relaxed |
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The best training program for you is one that
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meets your particular needs
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The base part of the training pyramid consists of several months of
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steady aerobic running
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______ are the single most important element in a training program
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Long runs
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____ prepare the muscles for faster running without going anaerobic
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Hills
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After about _____ of speedwork your performance will tend to peak
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8 Weeks
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Beginners should stay in the base period of training for the first ______
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1 or 2 years
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The single greatest cause of improvement is
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remaining injury free
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Coaches, Sports physiologists, and top athletes agree that the most effective way to improve strength and endurance is to _____, and then _______
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1. Stress
2. Rest the muscles |
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Even if you don't feel tired, it's best to take _______ easy days after a hard one
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1 or 2
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Research has shown that you need at least _______ of running per week for sustained improvement
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3 Days
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Most runners can reach most of their goals by running _____ days per week
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3-4 Days
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Studies have shown that athletes can cut their workouts by ____ for _____ and not lose significant fitness
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1. 50%
2. 10 Weeks |
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When running in cold weather you wear ____ , not ____
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1. Layers
2. Heavy Coats |
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In cold weather start you run or walk by going _______
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Into the wind
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When the temperature rises above ______ you're going to run more slowly and feel worse than you will at lower temperatures.
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55 Degrees
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As the mercury rises above ______, your body can't get ride of the heat building up
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65 Degrees
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The best time for hot weather running is
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Before sunrise
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The underlying cause of hyponatremia is often ________ compounded by consuming only water in great quantities
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severe dehyrdation
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The primary benefit of speedwork is to teach the body how to run
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anaerobically
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The first component of a speed program is
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long run
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Fartlek is a Swedish word meaning
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speed play
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Two popular Fartlek variations are ______ and ________
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1. Hill
2. Timed Segments |
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_______ Breaks up the race distance into segments, called repetitions or "reps"
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Interval training
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Take at least two days of rest after each speed day: at least ________ and at least _______
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1. One day off
2. One easy running day |
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Speed programs for the 10K or shorter events are intense and should last no more than
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10 Weeks
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You should run _____ speed workout(s) per week for the 5k-10K, and less for the half-marathon (averaging about _______)
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1. One
2. One every other week |
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______ is a training mode in which you're running race pace, or close to it for segments of about 2-5 minutes
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Race rehearsal
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______ is the second most frequent cause of running injuries
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Speedwork
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________ is the most frequent cause of running injuries
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Increasing total mileage
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For races of 10K or less, speedwork should last no more than
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10 Weeks
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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
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1. Second
2. 10 Seconds |
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Your body becomes more efficient as it warms up. The muscles, tendons, and joints work better after _______ of activity
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10-20 Minutes
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Miles with hills should be run ___________ as flat miles
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With the same effort
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By alternating ______ and ______, from the start, there's virtually no limit to the distance you can cover
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1. Walking
2. Running |
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Many runners who were injured during previous training programs have stayed injury-free when they added ______ to long runs
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Walk breaks
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______ 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.
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Peaking
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A ______ is the best insurance against nutrition collapse
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balanced diet
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Anything you eat _____ before the race won't be processed in time to help you
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12-18 hours
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Whatever your fitness level, you'' have a faster time if you
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Run steady
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You running will be most efficient if your posture is
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Erect, perpendicular to the ground
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If your body is ________ by being ______, you won't have to spend energy keeping your head, neck, shoulders, etc., aligned
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1. Relaxed and balanced
2. Erect |
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The main function of the arms is
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coordination with the legs
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Most of the arm movement should be in the
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lower arms
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Increasing speed in long runs comes from a quicker turnover of legs due to
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ankle action
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Experienced competitive runners find that their stride length _____ as they run faster
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shortens
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You should touch ______ with each step
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Lightly
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Deep breathing or _________ makes running easier
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belly breathing
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THE THREE KEY POINTS OF CORRECT RUNNING FORM ARE
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1. Chest Up
2. Hips Forward 3. Push Off |
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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
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shoulder tension
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If, during a run, you experience tight hamstrings, you should _____ to shift the major effort to the calves and give the hamstrings a break
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shorten stride
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If you experience a tight neck as a result of running, your head may not be
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directly over your shoulders
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_____________ is actually the third leading cause of runners' injuries
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Wrong type of stretching
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The best time to stretch is ______
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after the body is warmed up, relaxed, and when the blood is moving
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________ may develop when the quadriceps muscles are not strong enough
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Knee problems
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SHIN PROBLEMS OR "SHIN SPLINTS" RESULT FROM
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1. Increasing mileage too suddenly
2. Running on a hard surface or downhill 3. New Shoes |
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On long or hard runs, those with __________ will lose their form more quickly
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weak postural muscles
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___________ can often be avoided by having stronger stomach muscles
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Lower back problems
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___________ simulates running better than other exercise
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Running in a swimming pool
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It's better for fat control and your energy level if you eat ever _____
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1-2 Hours
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The best time for reloading after exercise is within _______ after finishing your run
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30 minutes
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______ when you begin an exercise program may be a good sign
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Weight gain
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One of the very best and proven ways of readjusting ______ is by doing regular ______
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1. Set point
2. Endurance exercise |
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If you continue exercising longer than about _______ at a pace that is within your capacity, you start shifting into fat burning.
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15 Minutes
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There is recent evidence that ________ will cause the dieter to actually gain weight in the long run
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dieting without exercise
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The single most important factor in shoe selection is your ______
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foot type
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Regular fluid intake throughout the _________ is your prime re-hydrating time
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non running parts of the day
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Only ______ is used as fuel, not the fat in your diet
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Body fat
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A principle called the _______ determines how much fat we store.
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set-point
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After running ______ you'd be burning mostly fat
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45 Minutes
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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
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1. Rigid foot
2. Good flexibility |
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A _________ acts as if it's hinged from side to side. This type of foot needs ______
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1. Floppy foot
2. Support |
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The two basic shoe shapes are ______ and _______
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1. Straight
2. Curved |
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Generally, ________ is sufficient to avoid toe blisters and black toenails.
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1/2 inch of toe rim
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________ should beware of soft shoes
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Over pronators
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