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KPAC 290 > Final Exam > Flashcards

Final Exam Flashcards

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1
Q

5 health related components of physical fitness

A 
Cardiovascular fitness 
Muscle strength
Muscle endurance
Flexibility
Body composition
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2
Q

6 skill related components of physical activity

A 
Speed
power
agility
balance
coordination
reaction time
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3
Q

Body composition fitness assessment

A

Hydrostatic (underwater) weighing, Bioelectric Impedance

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4
Q

Cardiovascular endurance fitness assessment

A

3 minute step test, beep test

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5
Q

Muscular endurance fitness assessment

A

1 min sit up test

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6
Q

Muscular strength fitness assessment

A

Grip strength (dynamometer)

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7
Q

Flexibility fitness assessment

A

sit and reach, back scracth

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8
Q

What is metabolic conditioning

A

High intensity, large muscle groups/full-body exercises that induce the “burn” in muscles & lungs in order to utilize maximum number of calories during & after (“afterburn”)

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9
Q

What you need to design your own exercise program:

A

Medical clearance
PAR-Q (ages 15-69), physicians approval, etc.

Assessment
VO2 max, 1 R.M., anthropometric measurements, etc.

Goal Setting
SMARTER goals, 5-step process, etc

Choosing activities for a balanced program

Train regularly, warm up & cool down, exercise safely, etc

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10
Q

5 step process to set any goal. For the goal to be effective it will include these five things

A
  1. Identify your goal by writing it down
  2. Set a deadline for the achievement.
  3. List the obstacles to overcome in accomplishing your goal.
  4. List the skills and knowledge required to reach your goal. What do you need to know?
  5. Develop a plan of action to reach your goal.
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11
Q

SMARTER acronym stands for?

A

Is an acronym to help people remember the important points that make personal goal setting effective

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12
Q

SMART stands for?

A

Specific, Measurable, Ambitious, Realistic, Timely, Effective & Recorded.

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13
Q

Approximately ____ of the individuals who start a self-monitored exercise program will drop out of that program within six months (Dishman, 1991).

A

50%

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14
Q

____ of adults are completely sedentary

A

50%

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15
Q

___ of Canadians were over weight in 2008 (34% in 2005)

A

37%

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16
Q

Physical activity levels start decreasing at what age?

A

6

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17
Q

VARIABLES INFLUENCING EXERCISE ADHERENCE - PERSONAL

A

Demographic Variables
Education
Income
Socioeconomic status

Cognitive and Personality Variables
Self-efficacy – individual’s belief to perform a desired behavior
Self-motivation

Behaviors
Past participation
Childhood Exercise Habits

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18
Q

VARIABLES INFLUENCING EXERCISE ADHERENCE – ENVIRONMENTAL

A

Social Environment

Physical Environment

Physical Activity Characteristics

  • Exercise Intensity and Duration
  • Group versus Individual Programs
  • Leadership Qualities
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19
Q

Guidelines for Improving

Exercise Adherence

A

Match the intervention to the participant’s stage of change.

Provide cues for exercises (signs, posters, cartoons).

Make the exercise enjoyable.

Tailor the intensity, duration, and frequency of the exercises.
Find a convenient place for exercising.

Have participants reward themselves for achieving certain goals.

Encourage goals to be self-set, flexible, and time based (rather than distance based).

Remind participants to focus on environmental cues (not bodily cues) when exercising.

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20
Q 
Guidelines for Improving
Exercise Adherence (continued)
A

Promote exercising with a group or friend.

Have participants sign a contract or statement of intent to comply with the exercise program.

Offer a choice of activities.

Provide rewards for attendance and participation.

Give individualized feedback.

Use small-group discussions.

Have participants complete a decision balance sheet before starting the exercise program.

Obtain social support from the participant’s spouse, family members, and peers.

Suggest keeping daily exercise logs.

Practice time management skills.

Help participants choose purposeful physical

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21
Q

Guidelines for training

A

Train the Way You Want Your Body to Change

Train regularly

Start Slowly, and Get in Shape Gradually

Warm Up Before Exercise

Cool Down After exercise

Exercise Safely

Listen to Your Body, and Get Adequate Rest

Cycle the Volume and Intensity of Your Workouts

Try Training With a Partner

Vary your activities

Train Your Mind

Fuel Your Activity Appropriately

Have Fun

Track Your Progress

Keep Your Exercise Program in Perspective

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22
Q

Biogenetics

A

Flow of energy in biological system

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23
Q

Metabolism (metabolic)

A

Reactions and processes in the body that result in energy production

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24
Q

Catabolic

A

Breaking down (of molecules, tissue, etc)

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25
Anabolic
Building up (of molecules, tissue, etc)
26
How is exercise fuelled?
ATP (adenosine triphosphate) is the “fuel” required for muscles to contract / do work It is produced when the body breaks down “food” (carbohydrates, fat, protein)
27
Ways to produce ATP
Anaerobic – Without Oxygen ATP-PC (Anaerobic Alactic) – no lactic acid is produced Glycolytic (Anaerobic Lactic) – lactic acid is a by-product Aerobic – With Oxygen Oxidative - (H20 & C02 are by-products)
28
ATP-PC system
Short duration up to 10 seconds No Oxygen/No Lactic Acid causes it to be known as Alactic Powerlifting or a golf swing
29
Anaerobic system (Lactic Acid system)
Up to 2 minutes Glycolytic system 400m sprint
30
Aerobic system
Main system after 2 min- 5 min of exercise Uses Oxygen 1km run or Marathon
31
FITT principle?
Frequency – How often? Intensity – How hard? Time – How long? Type – What type of exercise?
32
Principle of Progressive Overload
When the amount of exercise stress is always increasing, the fitness level of the athlete continues to improve Your body responds to a hard workout by getting stronger, so it is ready for the next workout If do not get enough rest or do not build enough recovery time between workout sessions it can lead to chronic fatigue and/or injury.
33
Principle of Individual Variability
Individual response (adaptation) to physical activity is highly heterogeneous No 2 individuals will respond in exactly the same way to a similar dose of physical activity Factors Pre-training status Genetics Gender
34
SAID principle
Specific Adaptation Imposed Demands
35
Principle of Diminishing Return
As fitness improves rate of fitness improvement diminishes Genetic levels act as a ceiling “You receive less bang for your buck”
36
Ways to avoid diminishing results
As a person increases his/her physical fitness the rate of improvement gets smaller until they reach a point of no improvement (Plateau) Minimize the ceiling effect by: Temp. layoff from the workout schedule Change routine Change intensity Cross-train (variety of exercises)
37
Principle of Reversibility
"Use it or Lose it” Improvements to physical fitness are reversible Important to continue to maintain and improve fitness
38
Program Design for Resistance Training for types of strength
Absolute Strength is a measure of the amount of weight a person can lift Relative Strength is a measure of the amount of weight a person can lift in relation to their body weight Functional Strength is real world strength. In the athletics world it is based on the transfer of weight room strength to the playing field
39
Program Design for Resistance Training for types of exercise (Structural Exercises or Core Lifts, multi-joint , single joint)
Structural Exercises or Core Lifts are total-body exercises that combine upper body, core and lower body. They are characterized by the Olympic lifts. They are the best for developing Functional Strength Most Important – These lifts should be completed first in a workout! Multi-Joint Exercises are exercises that use more than 1 joint. Some multi-joint exercises that are not structural exercises. Single Joint Exercises
40
Individual Resistance Program Design Components (needs analysis and acute program variables)
``` Needs Analysis: What we need to do and why Exercise Movements Metabolism Needs (Energy Systems) Injury Prevention ``` ``` Acute Program Variables: Choice of exercise Order of exercise Sets and Reps Rest Periods Load/Intensity ```
41
Initial gains
1. Development of the motor pathways | 2. Muscle Hypertrophy – fiber changes in the muscle that causes it to expand
42
DOMS
Delayed Onset Muscle Soreness ● microtears are the primary cause of muscle soreness ● lactic acid buildup is a secondary cause ●Burning sensation in a muscle = lack of oxygen = rest to get more oxygen to the muscle
43
Types of sets
Compound, superset, etc
44
Types of routine
Splits (2 day, 3 day, etc)
45
Training techniques
Burn, negatives, etc.
46
4 Components of the C.V. system
Pulmonary gas exchange Cardiac Output Blood & Hemoglobin Aerobic muscle metabolism
47
Heart rate?
The number of times the heart contracts (beats) in one minute (bpm) A number of factors can influence heart rate during: - rest - submaximal exercise - maximal exercise
48
Finding your MHR
220-age=MHR
49
How to determine your training zone?
Lower target HR zone = MHR x low % Upper target HR zone =MHR-RHR x high % Target HR = (HRR x exercise intensity) + resting HR
50
How to calculate heart rate reserve?
HRR = maximal HR - resting HR
51
Factors that can influence HR response to exercise
Environmental temperature Emotional state Previous food intake Body position Muscle groups exercised Continuous vs. discontinuous exercise Muscles act statically or dynamically
52
Resting heart rate
An indicator of fitness Goes down in more fit individuals Goes up if you are getting sick or are over-trained When is the best time to take your RHR?
53
Low intensity heart rate
60-65% aerobic base (120-130bmp)
54
Base aerobic endurance heart rate
65-75% aerobic base (130-150 bpm)
55
Interval/lactase training heart rate
75-85% Improves aerobic fitness (150-170bpm)
56
Intense aerobic training heart rate
85-100% improves VO2 max (170-190bpm)
57
What is VO2 max?
Maximal Oxygen Uptake (VO2 max) The efficiency of the respiratory (lungs), cardiovascular (heart), circulatory (blood) and muscular systems’ abilities to perform under increased work demands. measure of your capacity to generate energy required for endurance activities VO2 max is one of the most important factors determining your ability to exercise for longer than 4-5 minutes VO2 is used as “gold standard” today to measure one’s aerobic fitness
58
VO2 max is how many __ of ______ each kg of body weight is taking in and using per minute.
mL, oxygen
59
relative vs absolute VO2 max?
Relative V02 max = ml/kg/min Absolute V02 max = L/min
60
Your sedentary VO2 max value is primarily determined by ______
genetics 20-50 ml/kg/min
61
VO2 max by gender:
Men: 15-30% higher than women Greater hemoglobin content Lower body fat (higher lean muscle mass) Larger heart Women: 25% lower cardiac output and stroke volume
62
VO2 max decreases about...
1.0 % per year starting age 25
63
What is periodization?
“a logical phasic method of manipulating training variables in order to increase the potential for achieving specific performance goals.”
64
What are the Basic Tenets of Periodization?
Linear or non-linear training that: reduces the potential to overtrain helps the athlete peak at the appropriate time provide maintenance program for sports with without a specific season
65
Yearly training plan
Macrocycle - the entire training plan consists of three phases i. Preparation Phase ii. Competition Phase iii. Transition Phase Mesocycle (~ 4 weeks) - 4-6 microcycles during the prep phase - 2-4 microcycles during competition phase Microcycle - one day to a week
66
Macrocycle
– change in volume and intensity of training over an extended period of time (6 months to a year or more)
67
Mesocycle
change in volume and intensity of training over an intermediate period of time (6-12 weeks)
68
Microcycle
change in volume and intensity of training over a short period of time (1-7 days)
69
Tapering
 recovery from heavy training  part of optimal preparation for competition  marked reduction (50-66%) in training volumes while maintaining sport specific intensity
70
Principle of Specificity
SAID i. Muscles trained ii. Intensity of training iii. Metabolic demands iv. Joint angle

KPAC 290 (1 decks)

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