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Fitness > Components of workout > Flashcards

Components of workout Flashcards

(54 cards)

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1
Q

What is continous training

A

high physical activity in THR without stopping

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2
Q

What is General warmup

A

light physical activities (jogging, fast walking, jumping jacks)

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3
Q

What is Specific warmup

A

practice sport specific movement: lower version of activity you want to do

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4
Q

How much time is a warmup

A

5-10 minutes

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5
Q

What is cardio machine warmup

A

start on machine from slow to hard

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6
Q

Resistance training warmup

A

light physical activities

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7
Q

Sport warmup

A

sport specific exercises like high knees, jogging, etc

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8
Q

Is static streching good for warmup

A

no it’s bad better for cool down

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9
Q

What is Interval training

A

Alternate high and physical activity(ex tabata) improves vo2 max

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10
Q

What are perks of Resistance training with free weights or machine

A

free weights: cheaper, greater range of motions
Machine: beginner friendly, no need for spotter, expensive

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11
Q

What is functional training

A

Exercise that mimics daily or sporting movement

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12
Q

What is circuit training

A

alternate strenght training and cardio with little and no rest.

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13
Q

What is superset training

A

Doing two sets of exercises back to back

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14
Q

Staying safe during muscular fitness

A

Eat well and stay hydrated, sleep well, make sure workout area is safe, Avoid sudden quick movements

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15
Q

What is active recovery

A

part of cool down: 4-5 minutes to gradually slow down

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16
Q

What is static streching

A

Part of cooldown: hold strech for 20-60 sec and tries to target all muscles groups

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17
Q

What cool down does

A

Gradually lower your bpm to < 100bpm

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18
Q

What does FITT stands for

A

Frequency, Intensity, Time, Type

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19
Q

Fitt for Cardio endurance

A

F: 3-5 days a week
I: Moderate Intese
T: 2.5 h/w moderate 1,5h/w intese
T: continous or interval

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20
Q

FITT for body compositions

A

F: 5-7 days / week
I: moderate
T: 60-90 mins / session
T: Cardio with resistance trainings

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21
Q

Fitt for flexibility

A

F: 4-7 days / week
I: to the point of tensions
T: 60sec/ muscles
T: Streching / yoga

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22
Q

Principle of Specificity

Study These Flashcards
A

The particular type of exercise you perform, the particuliar benifit you receive

23
Q

Principile of progressive overload

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A

After you do exercises your body adapts and it gets easier so you should increase one of the 3 first variable of FITT

24
Q

What to do to present too much overloading

Study These Flashcards
A

respect the 10% rule don’t overload the three first variable of FITT more than 10% each weeks

25
principle of reversabilit y
if you don't stay active your fitness level reversability
26
What should you do when you are to busy to work out
follow principle of maintenance: you lower the time but you make the intensity higher
27
Sleep deprivations consequencees
Decrease concentration, alterness , memory and academic performance Cause mood swings Stresses your body weakens immune systems causes weight gains Show your reflexes
28
Causes of sleep deprivation
disruption to your sleep wake cycle: circadian rythmn, artificial light Stimuling your nervous system: coffee, sugar and nicotine, long hours online
29
benefits of sleeping
more alert, more positive, energetic, optimistic, you just feel better
30
Are naps good or bads
They're good only if they don't prevent you from sleeping at night
31
Can i catch up my sleep on weekends
No you can't since one bad night sleep a bad night has consequence on the very next day
32
33
What are example of plant base foods
vegetables/fruits, whole grain food, plant based proteins
34
importent nuitrients in fruit and vegetables
Fiber, carbohydrates, Vitamins and mineral
35
What should you make half your plate off
Vegetables and Fruits
36
What should you replace juice with
Water
37
What are some easy ways to eat more vegetables
Add canned pumpkin or squash purée to soup. Use pre-bagged vegetables serve raw vegetables with your meals add frozen vegetables to soup or chili
38
Name some whole grain produce
quinoa, whole grain pasta, whole grain bread, whole grain oatmeal, whole grain white and brown rice
39
Name some protein foods
Beans, peas and lentils, nuts and seed, fish and shellfish, Lean meat, milk and dairy produce, soy beverage and produce
40
Name some Good ways to eat proteins
Drain extra fat while cooking, remove skin, limit the amount of sauce
41
What is a carbohydrate
Main source of energy in the bodyG
42
Give two types of carbohydrates
Simple Carbohydrate: Taste sweet, digest quickly, quick energy hit, Complex Carbohydrate: longer to digest and rich in fiber Source: whole grains, legumes, certain fruits, nuts and legume
43
What are fats:
twice the energy of carbohydrates, insulate orgarnes, delay hunger
44
Name the types of fat
Unsaturated Fats: liquid at room temperature, good for health Source: olive oil, fish, avocados Saturated Fats: solid at room temperature, bad for health clogged artheries, coconut oil, meat products Trans fats: Super bad
45
What are Proteins
major substance to build and repair, regulate hormones and more. Source of energy if fats and carbohydrates level are low
46
Name some proteins
Complete Proteins who have the 9 amino acids the body needs Source: fish, eggs, dairy, meat Incomplete proteins who don't have the 9 amino acids
47
Name micronutrients
Vitamins, minerals, water
48
What are vitamins
Promotes specifics reaction in the cell. Source: Fruits, vegetables meat and dairy product
49
What are minerals
Comes from earth crust are 25 in the body and helps regulate the body Source: Almost all foods since they're everywhere
50
Why is water essential
carries nutrients to the cells, Carry away waste eg. urine helps regulate body temp provide medium for chemical reactinos
51
What are fibers
complex carbohydrates that body can't digest, source of vitamin E, B
52
Types of Fiber
Soluble fiber: binds with colestherol Insoluble fiber:improve elimination, prevents testinal problems, constipation and hemorrhoid
53
Should you eat in response to your emotions
No that could cause overreating
54

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