Final KIN Flashcards
(64 cards)
Explain the FITT principle or exercise
an acronym used to recall the 4 important elements of a training program
Explain the important of the overload and progression principles in any training program
The overload principle demands stress load must increase over time in order to achieve change in the targeted system
The progression principle tells us that as the body adapts to exercise stress a new stress must be applied at the new normal has been established
What happens when you take a break from training?
The rest phase allow for recovery from muscle fatigue
What is agonist-antagonist training? why is it important to incorporate this approach to training into a strength training schedule
Because training should include exercises that stimulate both agonists (working muscles) and the antagonist (counter-acting muscles) it is important because focusing on only the agonist strength tends to shorten the agonist muscles and weaken the antagonist muscles
Identify the training principles for cardiorespiratory
biiuyj
Difference between the three flexibility methods?
Static stretching: holding a fully stretched position
Dynamic Stretching: Rapidly moving a joint through its full range of motion
PNF Proprioceptive Neuromuscular Facilitation: Exploits the muscle spindles and the Golgi tendons organs (the stretch reflex)
Distinguish between static and dynamic balance. How can an athlete train for balance?
Static balance is balancing on a steady/stable surface with no locomotion required
Dynamic balance encompasses a wider range of of activities including the ability to balance on a moving surface.
Balance can be developed by holding a static “stroke stand” and focusing on body awareness
Define interval training and state its benefits. What variables must be considered when developing an interval training program?
Interval training is when training involves a timed, systematic alternation of exertion and recovery (a series of exercises interspersed with rest periods) Variables: 1. Distance or length 2. Speed or rate 3. Rest period 4. Number of rest repetitions
Discuss some important features of functional fitness
The fitness training principle of specificity is key in designing the most effective exercises
Define Nutrition. What are the important components of a healthy diet?
The science of food and how the body uses in health and disease
What is really important is the nutrients. The nutrients are obtained when foods that we eat get digested (broken down) into compounds that get absorbed into the body and are used to provide energy
What are the Essential nutrients?
Proteins Fats Carbohydrates Vitamins Minerals Water
Three nutrients provide with energy?
Carbohydrates
Fats
Proteins
- Food Usually contains more than one the of fat
- Solid at room temperature
Saturated Fats
- Liquid at room temperature
More desirable, not linked to cardiovascular disease
Unsaturated fats
Hydrogenation?
Processed plant oils can be high in saturated fat tropical oils (palm oil and coconut oil) used in processed foods are high in saturated fats
HDL function?
Delivers cholesterol back to the liver to be removed from the blood, therefore HDL is the “good” cholesterol
LDL function?
To carry cholesterol to the body’s cells. However any excess cholesterol in the blood stream is deposited into the blood vessels, eventually causing blood clots and hardening arteries, therefore LDL is the “bad” cholesterol
Glycemic index (GI)
Looks at carbs according to their effect on blood glucose levels
_____ includes plant substances that cannot be digested by the body
Adds bulk to feces to facilitate elimination
A large intake of fibre can lease to intestinal gas
Fibre
Carbohydrates Loading: Side effects
- Sluggishness
- Increased body weight
- Gastrointestinal discomfort
_____ extract of Chinese plant Ma Huang
- Found in weight-loss, energy-boosting and bodybuilding products
- Banned by most sports bodies
Ephedra
What are some negative effects of Ephedra?
- Elevated BP
- Cardiac arrhythmias
- Heart palpitations
- Heart attacks >DEATH
- Psychosis
- Seizures > DEATH
Blood Doping and how is it done?
Blood doping is removing 1,200 ml of blood in advance and then replacing just the red cells to increase oxygen-carrying capacity of the blood
- Removing and storing bodys RBC
- Re-establishment of normal RBC count
OR - Administering EPO
- Stimulation of bone marrow
Fitness includes…?
- Cardiorespiratory endurance
- Flexibility
- Body composition
- Muscular strength
- Muscular power and
- Muscular endurance
