Yoga And Pilates Final

Front 1

a basic philosophy of what is necessary to gain a training effect from an exercise program.

Back 1

FITT principle

Front 2

what does FITT stand for?

Back 2

Frequency
Intensity
Type
Time

Front 3

a set of rules that must be adhered to in order to benefit from any form of fitness training program.

Back 3

FITT principle

Front 4

what is the frequency of an exercise per week?

Back 4

three to five times

Front 5

the amount of effort that should be invested in a training program or any one session

Back 5

intensity

Front 6

what is the second rule of the FITT principle?

Back 6

intensity

Front 7

what is the third rule of the FITT principle?

Back 7

Type

Front 8

the third component dictates what _____ of exercise yo should choose to achieve the appropriate training response.

Back 8

type

Front 9

how long you should be exercising for

Back 9

time

Front 10

how long should you exercise according to the FITT principle?

Back 10

20-60 minutes

Front 11

what are the common elements the form the foundation of pilates?

Back 11

centering and correct breathing

Front 12

what muscles form the "center", "girdle of strength", or "powerhouse"?

Back 12

abdomen, buttocks, inner thighs, and lower back

Front 13

the fulcrum of control for all the movements in pilates

Back 13

strong center

Front 14

what area should you concentrate on, if you do pilates with control?

Back 14

center

Front 15

what will deep breathing help?

Back 15

your blood fills with oxygen and eliminates toxins. and well helps your muscles work effectively and clears you mind. and help you perform exercises with control.

Front 16

it is important to breathe how during pilates?

Back 16

deep and constant. dont hold your breath

Front 17

refers to the degree to which a joint is passively moved to its maximun range of motion.

Back 17

static stretching

Front 18

refers to a technique which elongates the muscle to a position that is sustained for a period of time.

Back 18

static stretching

Front 19

how long should a postition be held when useing static stretching?

Back 19

30 seconds.

Front 20

most preferred method of increasing flexibility

Back 20

static stretching

Front 21

stretching where the risk of injury is low, requires minimal time and assistance and it is effective in achieving the goal of flexibility

Back 21

static stretching

Front 22

a bouncing approach to stretch that has the potential for injury if this stretching technique is done forcefully and rapidly.

Back 22

ballistic

Front 23

stretching the involves bouncing or rhythmical motion that uses momentum to vigorously lengthen or stretch the muscle.

Back 23

ballistic

Front 24

stretch that creates a "stretch reflex" which causes a protective contraction there by prohibiting the muscle from being properly stretched.

Back 24

ballistic

Front 25

type of stretch that can most easily result in muscle sorness or injury if the force applies is too great.

Back 25

ballistic

Front 26

stretch that involves a contract-relax-contract method to develop flexibility.

Back 26

PNF

Front 27

stretching technique that utilizes the nervous and muscular sstem together to iporve flexibility.

Back 27

PNF

Front 28

stretching that requires the assistance of another person.

Back 28

PNF

Front 29

PNF stretching uses a __ second contracted postion followed by a ___ to ____ second assited stretch position.

Back 29

6;10-30

Front 30

stretching method the is typically used to rehabilitate injuries and generally requires training to perform safely and effectively.

Back 30

PNF

Front 31

what does PNF stretching stand for?

Back 31

proprioceptive neuromuscular facilitation

Front 32

___ help to releive soreness during and after a workout

Back 32

stretching

Front 33

what are the two types of muscle soreness related to exercise?

Back 33

one experiences immediately after exercising and the other that occurs 24 to 48 hours after the workout.

Front 34

___ stretching helps releive the pain of tight, contracted over-extended muscles.

Back 34

static

Front 35

to minimize discomfort in the lower back stretch ___ and ___ area.

Back 35

pelvic and hip area

Front 36

research suggests that stretching about __% beyond the normal range of motion and to stretch ____ for greater relaxation and less tension on the tendon

Back 36

10%; slowly

Front 37

___ muscles stretch easier than ___ muscles.

Back 37

warm; cold

Front 38

from about age ___, flexibility declines unless you engages in a regular program of stretching

Back 38

20

Front 39

___ situations may contribute to tight muscles

Back 39

stressfull

Front 40

muscles tend to be tighter in the ____ than in the ____ or ____.

Back 40

morning than in the afternoon or night.

Front 41

___ may prohibit some movements such as ___.

Back 41

disease; such as arthritic joint disease

Front 42

___ may cause some inflexibility in muscle and joints.

Back 42

injury

Front 43

being ___ makes it difficult to stretch properly

Back 43

overweight

Front 44

those who are ____ tend to be more flexible than their ____.

Back 44

physically active ; sedentary counterparts.

Front 45

how long should you hold a postions?

Back 45

10-30 seconds

Front 46

stretch each muscle group about ___ times.

Back 46

four

Front 47

How long will it take for acheive you goal when stretching everyday?

Back 47

about 4-5 weeks.

Front 48

what are the 5 health related fitness components?

Back 48

cardiorespiratory endurance
flexibility
body composition
muscular strength
muscular endurance

Front 49

what is the most important element of physical fitness?

Back 49

cardiorespiratory endurance

Front 50

the measure of the ability of the heart, lungs, and blood vessels to function effectively

Back 50

cardiorespiratory endurance

Front 51

the capacity of a joint to move through its entire range of motion

Back 51

flexibility

Front 52

refers to the percentage of body weight that is fat in relation to that which is lean muscle mass.

Back 52

body compostion

Front 53

refers to the ablity of a muscle to exert force against resistance

Back 53

muscular strength

Front 54

the ability of a muscle to exert froce continuously over a period of time

Back 54

muscular endurance

Front 55

because of their greater muscle bulk, ___ often have more difficulty developing and maintaining flexibility

Back 55

men