Final Exam Concentration Flashcards

Question

Frequency

Answer 1

How often exercises are preformed over. Period of time. Ex. 3–5 days per week

Answer 2

The degree of difficulty at which the exercises are carried out. Ex. moderate to vigorous activity intensity, which equals 40-85% of Heart Rate Reserve, or 55%-90% of percentage of Max heart rate.

Answer 3

The amount of time you are doing the exercise. Ex. 20 - 60 minutes per session or accumulation of (50 minutes per week). Sessions must be continuous for 10 minutes or more.

Answer 4

Specific type of exercise (type matches goals) Ex. Use large muscle groups and exercises specific to cardio respiratory exercise.

Answer 5

a principle of adaptation to stress suggesting the amount of stress applied during exercise must exceed a threshold level to stimulate adaptation.

Answer 6

A principle relating to how much additional stress that can safely be introduced to gradually improve fitness without risking injury or overuse.

Answer 7

The principle of stress, suggesting activities should be closely centered around the primary outcome goal, i.e. train the way you want to adapt.

Answer 8

The principle that adaptations to stress can be lost over time if training is modified or stopped.

Answer 9

Cardiorespiratory endurance is the ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity. This relates to your heart’s ability to pump blood and your lungs’ ability to take in oxygen.

Answer 10

Forms of exercise that depend on cardiorespiratory endurance include vigorous distance running, swimming, and cycling. This fitness component also affects a person's ability to perform, without undue fatigue, less intense, sustained whole-body activities, such as brisk walking, stair climbing, and home chores.

Answer 11

* Frequency: 3–5 days per week for healthy adults. * Intensity: moderate to vigorous intensity, which equals 40–85% of heart rate reserve, or 55–90% of percentage of max heart rate. (More information about intensity will be provided later.) * Time/duration: 20–60 minutes per session, or accumulation of 150 minutes per week. Sessions must be continuous for 10 minutes or more. * Type/mode: Use large muscle groups and exercises specific to cardiorespiratory exercise.

Answer 12

Aerobic training is doing activities that usually involve large muscle groups like walking, jogging, cycling, or swimming. It's a great way to burn calories, help your blood flow, and exercise your heart. Aerobic training makes the heart beat faster, which is a good workout.

Answer 13

Anaerobic exercise is similar to aerobic exercise but uses a different form of energy — quickly and immediately. Anaerobic exercises include high-intensity interval training (HIIT), weight lifting, circuit training, Pilates, yoga, and other forms of strength training. This type of exercise offers many health benefits.

Answer 14

A self-assessment used during exercise used to estimate the intensity of the work being performed. The scale used, called the Borg Scale, ranges from 6 to 20.

Answer 15

Frequency: 2-3 Intensity: 60% - 90% Time: 1-5 sets 2-12 repetitions Type: Weight Machines, Free Weights, Resistance Tubing, Medicine Ball, own body weight

Answer 16

Frequency: 2-3 Intensity: 60% - 90% Time: 1–3 sets 8-20+ repetitions Type: Weight Machines, Free Weights, Resistance Tubing, Medicine Ball, own body weight

Answer 17

the capacity of the muscle to exert force with a single maximum effort.

Answer 18

the capacity of the muscle to exert force repeatedly over a period of time, while resisting fatigue.

Answer 19

Skeletal, Cardiac, and Smooth Muscle

Answer 20

Responsible for body movement

Answer 21

Responsible for the contraction of the heart

Answer 22

Responsible for many tasks, including movement of food along intestines, enlargement and contraction of blood vessels, size of pupils, and many other contractions.

Answer 23

A muscle that contracts, and is the main muscle group responsible for the movement, is called the agonist or prime mover. Contracting.

Answer 24

The muscle that relaxes is called the antagonist. Lengthening.

Answer 25

Slow Oxidative Fibers * Also called slow-twitch or red muscle fibers * Rely on aerobic metabolism to produce long, slow contractions * They are fatigue resistant * Not generally influenced by training (can’t become Type IIb)

Answer 26

Fast Glycolytic Fibers * Also called fast-twitch or white muscle fibers * Rely on anaerobic metabolism to produce rapid, powerful contractions * They fatigue easily * Not generally influenced by training (can’t become Type I)

Answer 27

This is a moving contraction, also known as dynamic contraction. During this contraction, the muscle fattens, and there is movement at the joint. SAME TENSION (Weight) This method demands constant tension, typically with free weights. Though this approach may sound a lot like dynamic constant training, it differs because it does not necessarily redirect the resistance through a range of motion, but rather, keeps tension constant as in the negative portion of an exercise. Complete immobility of the muscle being worked is required

Answer 28

Isometric - Muscle contraction cause no bodily movement. Familiar to most people, isometric training (IMT) is an excellent way to build strength with little adverse effect on joints and tendons commonly associated with strength training and lifting heavy weights. Isometric training is what you see swimmers do when they press their hands against a solid wall, forcing all their bodyweight into the wall. Another common IMT exercise is pressing the hands together to strengthen the pectorals and biceps.

Answer 29

Low time low intensity

Answer 30

The ability to move a joint through its full range of motion (ROM).

Answer 31

the outermost limit of a stretched muscle measured while holding a stretch in place. This can also refer to a technique used to improve the outermost limit of a stretched muscle performed by holding stretches for 15-60 seconds.

Answer 32

the relative degree of ease a muscle can move through a normal range of motion. The can also refer to a technique used to improve static flexibility and ease of motion done by performing exaggerated movements.

Answer 33

a technique used to improve range of motion performed by gently bouncing back and forth to stretch and relax the muscle.

Answer 34

a technique used to improve range of motion performed by a sequence of stretching and contracting muscles. These sequences target the neuromuscular structures to facilitate relaxation of reflexive activity.

Answer 35

* Frequency Stretch a minimum of 2-3 days per week, ideally 5-7 days per week. * Intensity Stretch to the point of tightness or mild discomfort. * Time (duration of each stretch) Stretch for a minimum of 10 seconds for very tight muscles with an emphasis on progressing to 30-90 seconds. Complete two to four repetitions of each stretch. * Type (mode) Select the technique that best suits your circumstances: static, dynamic, ballistic, or proprioceptive neuromuscular facilitation.

Answer 36

Involves slow, gradual, and controlled movements. The muscle group is stretched toward the end of the joint’s ROM until the point of mild discomfort is reached. Once that point is reached, the stretch is held in a “static” position for 30 to 90 seconds. After the prescribed time, the stretch can be repeated.

Answer 37

Common ways in which static stretching is applied would be performing Yoga routines or stretching after a workout or an athletic event.

Answer 38

When referring to dynamic stretching routines, most fitness professionals are referring to dynamic movements that do not involve forceful bouncing motions. Instead, dynamic stretching, in this context, suggests performing exaggerated sports movements in a slower, more controlled manner.

Answer 39

For example, a sprinter may use several exaggerated stride lengths before a race to improve hip ROM.

Answer 40

Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.

Answer 41

A method of organizing workouts into blocks or periods. These cycles consist of work/stress periods and rest periods.

Answer 42

The muscle is contracted at a constant tempo, through the full Range of Motion. SAME SPEED

Final Exam Concentration Flashcards

(69 cards)