Chapter 9 - Enhancing Health, Study, Work and Play through Physical Fitness Flashcards Preview

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Flashcards in Chapter 9 - Enhancing Health, Study, Work and Play through Physical Fitness Deck (89)
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61

what 2 percentages are at primary interest for body composition?

percentages of lean body mass and fat body mass

62

what 2 things is physical fitness generally associated with?

1) a reduced body fat content
2) increased lean body mass

63

what does psychomotor ability serve to integrate?

serves to integrate the central nervous system with the more physical components of fitness

64

what is psychomotor ability important to?

important to functioning and performance in everyday and fitness environments

65

what is psychomotor ability related to?

related to an athletes ability to adapt and respond to changes in their surroundings

66

state 10 training components to consider

1) training time
2) frequency of exercising
3) intensity of exercising
4) volume of training
5) work-to-rest ratio
6) type of exercise
7) order of exercises
8) number of repetitions per set
9) number of sets
10) recovery periods between exercises

67

training time

refers to the total time devoted to developing fitness

68

what is training time based on?

based on the duration of each training session and frequency of training per week, month, or year

69

what does training frequency depend on?

depends on the goals of the individual

70

how many times may athletes train per week for strength and cardiovascular endurance?

2-10 times per week

71

how many sessions per week may be sufficient to maintain levels of strength and endurance for general fitness training?

2-3 sessions per week

72

how many times per week does someone have to train for weight loss or strength or endurance gains?

4-6 sessions per week

73

training volume

refers to the sum total of work performed during a training session or phase of training

74

how is training volume measured?

measured in various units depending on the type of activity

75

______ movements (walking, running, swimming, etc.) are measured in meters or kilometres as a measure of distance

cyclic movements

76

strength exercises using body weight are measured by _________ and the number of exercises done

by the number of repetitions performed

77

how are strength exercises using weights measured?

strength exercises using weight are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load

78

what is probably the most important component of strength training?

Training intensity

79

what does training intensity characterize

training intensity characterizes the degree of stimulation or intensity of exercise per unit of time

80

how is training intensity measured?

measured in various units depending on the type of activity

81

how is training intensity expressed?

expressed as a percentage of a trainees personal best or 100% performance in the activity

82

______ becomes the benchmark, or starting point, for defining relative intensities to be used to plan workouts

training intensity

83

work-to-rest ratio

refers to the relationship between the phases of work and rest during training

84

true or false: in general, the lower the intensity of exercise per unit of time, the shorter the rest periods required

true

85

true or false: the higher the intensity of exercise per unit of time, the longer the rest periods must be

true

86

warm-up and cool-down

loosening up and relaxation exercises performed before and after training are beneficial

87

list 3 benefits of warm up

1) raising the body temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange
2) increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains
3) increasing central nervous system activity, improving coordination, reducing reaction time

88

list 2 benefits of cool down

1) helps speed recovery from bout of exercise
2) helps physiological systems return to normal levels

89

what is important to do during a cool down?

replenish the fluid complex (will show a deficit the next day if you don't)