2NDQ MASTERY TEST 2

Question 1

combination of different exercises to work the different parts of the body

Answer 1

cross-training

Question 2

spice up the work-out routine for a whole body fitness

Answer 2

cross-training

Question 3

benefits of cross-training

Answer 3

lose weight, build muscle, prevent certain medical conditions, key part in treating diabetes, lowering
blood cholesterol, high blood pressure and heart disease

Question 4

areas of target of cross training activity

Answer 4

core, arms, legs, back

Question 5

types of cross training activity

Answer 5

flexibility, aerobic, strength

Question 6

starts with stretching activity and ends with a cool-down stretch

Answer 6

flexibility

Question 7

ideal for yoga

Answer 7

flexibility

Question 8

includes biking, stair climbing or dancing activities

Answer 8

aerobic

Question 9

lifting weights, body weight exercises such as push ups, planking etc

Answer 9

strength

Question 10

plyo for short

Answer 10

plyometrics

Question 11

used to be called as jump training

Answer 11

plyometrics

Question 12

exercises in which the muscles exert maximum force in short interval of time with the goal of increasing power (speed-strength)

Answer 12

plyometrics

Question 13

stimulate several muscle groups at the same time

Answer 13

plyometrics

Question 14

plyometric generally used to improve athletic performance such as

Answer 14

improve fat loss, strength, and endurance great for challenging your fast-twitch muscle fibers, coordination, and agility fantastic cardio workout and a great way to burn calories

Question 15

regular participation in a plyometric training program may help to strengthen — and facilitate — in children

Answer 15

bone; weight control

Question 16

are plyometrics a complete workout program

Answer 16

no

Question 17

should be incorporated into an overall conditioning program that includes strength, aerobic, flexibility, and agility training

Answer 17

plyometrics

Question 18

factors one consider when planning a

meal or snacks

Answer 18

personal preference, culture, peer pressure, economic situation

Question 19

what are the consequences of poor nutrition?

Answer 19

poor performance, long recovery, immune suppression, weight changes

Question 20

ways to improve eating habits

Answer 20

reflect, replace, reinforce

Question 21

— on all specific eating habits, both bad and good; and identify common triggers for unhealthy eating

Answer 21

reflect

Question 22

— unhealthy eating habits with healthier ones

Answer 22

replace

Question 23

— it with new, healthier eating habits

Answer 23

reinforce

Question 24

guideline for safe and nutritious diet

Answer 24

eat a variety of food, balance the food you eat with physical activity, choose a diet with plenty of grain products, vegetables and fruits, choose a diet moderate in sugars, choose a diets moderate in salt and sodium, substitute milk or orange juice for shakes and soft drinks, select salad bar in place of fries and onion rings, if you must have a burger, choose a lean variety without cheese

Question 25

principles of exercise training

Answer 25

``` principle of overload principle of progression principle of specificity principle of individuality principle of reversibility ```

Question 26

fitt principles stand for

Answer 26

frequency, intensity, time, type

Question 27

the body must work harder than what it is used to in | order for it to adapt on certain exercise or sport

Answer 27

principle of overload

Question 28

the person must start slowly and should experience a gradual increase in workload

Answer 28

principle of progression

Question 29

specific kinds of exercises must be done to develop specific aspects of the body and specific aspects of fitness

Answer 29

principle of specificity

Question 30

if your goal is to run a 5k, you should train by running not by cycling

Answer 30

principle of specificity

Question 31

no two individuals will benefit from exercise exactly the same way physically or psychologically

Answer 31

principle of individuality

Question 32

if you don’t maintain a regular exercise program, | your state of physical fitness will regress

Answer 32

principle of reversibility

Question 33

use it or lose it

Answer 33

principle of reversibility

Question 34

key factors in designing an exercise program that will address the current fitness level, provide means to overload the body and trigger positive adaptations

Answer 34

fitt principles

Question 35

helps the body from preventing injuries and overtraining

Answer 35

fitt principles

Question 36

exercise program depends on the current fitness level

Answer 36

frequency

Question 37

daily moderate exercise is ideal (t/f)

Answer 37

true

Question 38

how many times a week should you exercise

Answer 38

3-5 times

Question 39

ideal number of stations in cross-training

Answer 39

7 stations

Question 40

refers to the difficulty level of the workout

Answer 40

intensity

Question 41

what intensity level is recommended for adults

Answer 41

moderate to vigorous

Question 42

aka duration of an exercise session is influenced by the intensity and the type of performance

Answer 42

time

Question 43

if one is a volleyball player, they will give more time to stretch rather than on training the skill level (t/f)

Answer 43

false | should be other way around

Question 44

the specific physical activity chosen to improve a component of health-related fitness

Answer 44

type

Question 45

there is no single best exercise for a specific goal, but one can choose from various alternatives or activities that will provide enjoyment to him/her (t/f)

Answer 45

true

Question 46

substances found in food to function properly

Answer 46

nutrients

Question 47

6 types of nutrients

Answer 47

carbohydrates, protein, water, fats, minerals, vitamins

Question 48

uses of nutrients

Answer 48

provide energy regulate metabolism build and repair tissues

Question 49

classification of nutrients

Answer 49

macronutrients and micronutrients

Question 50

required by the body in large amounts

Answer 50

macronutrients

Question 51

carbohydrates, fats, and proteins

Answer 51

macronutrients

Question 52

needed for growth, building and repair body tissues

Answer 52

protein

Question 53

main source of energy

Answer 53

carbohydrates

Question 54

maintains the blood glucose level during exercise and replaces glycogen stores after an exercise

Answer 54

carbohydrates

Question 55

needed by the body in small amounts

Answer 55

micronutrients

Question 56

vitamins and minerals

Answer 56

micronutrients

Question 57

helps the use of carbohydrates, protein and fats

Answer 57

vitamin a

Question 58

needed to break down glycogen that carries oxygen in the blood

Answer 58

vitamin b

Question 59

aids maintenance of red blood cells

Answer 59

vitamin b12

Question 60

what are the types of minerals

Answer 60

iron, calcium, zinc

Question 61

helps in energy metabolism

Answer 61

iron

Question 62

helps build and maintain bones and teeth

Answer 62

calcium

Question 63

helps carry out body processes; plays a role in immune function

Answer 63

zinc

Question 64

other nutrients

Answer 64

glucose, glycogen, sucrose

Question 65

a simple form of sugar that the body converts into energy

Answer 65

glucose

Question 66

sugar stored in liver and muscle cells, which can be broken down to glucose for energy

Answer 66

glycogen

Question 67

common table sugar

Answer 67

sucrose

Question 68

produced naturally in plants from which table sugar is refined

Answer 68

sucrose

Question 69

the food eaten after exercise serves as the energy source and will define one’s performance (t/f)

Answer 69

false | should be the food eaten before exercise

Question 70

strategy used by runners to maximize carbohydrate intake for muscle energy storage

Answer 70

carbo loading

Question 71

rest and sleep are very important in the repair and regeneration of tissues (t/f)

Answer 71

true

Question 72

experts recommend around 5-7 hours of sleep for grownups while 6 hour sleep is enough average sleep (t/f)

Answer 72

false | experts recommend around 7 – 9 hours of sleep for grownups while 8 hour sleep is enough average sleep

Question 73

after exercise, you should just wait for a meal time to eat (t/f)

Answer 73

false | it is very important to eat after exercise to reload the body’s glycogen supply

Question 74

kind of injury that occur during sport or exercise

Answer 74

sports injury

Question 75

damaged tissues or organs which occur when it encounters trauma or physical force that is greater than what it can resist or absorb

Answer 75

sports injury

Question 76

types of injuries

Answer 76

acute and chronic/overuse

Question 77

have signs and symptoms that manifest immediately

Answer 77

acute injury

Question 78

types of acute injury

Answer 78

sprain, strain, fracture, dislocation, wound

Question 79

result of micro injuries

Answer 79

chronic/overuse

Question 80

types of chronic/overuse injury

Answer 80

stress fractures, tendinopathy, osteoarthritis, bursitis

Question 81

classified as mild, moderate or severe injury

Answer 81

sprain

Question 82

caused by excessive stretching

Answer 82

strain

Question 83

are breaks in the continuity of the bone

Answer 83

fractures

Question 84

are bones pushed out from their joints

Answer 84

dislocation

Question 85

Individuals who engage in various types of physical activities such as sports or exercise have a higher risk of getting injured (t/f)

Answer 85

true

Question 86

directions of forces applied to musculoskeletal structures

Answer 86

tensile force compressive force shear force

Question 87

are those that act away from the center of the structure, causing a pull or stretch

Answer 87

tensile force

Question 88

impact the center causing it to bend or fold

Answer 88

compressive force

Question 89

are opposing forces toward the different ends of the structure causing it to twist

Answer 89

shear force