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1. FINALS > FITT MIDTERM > Flashcards

FITT MIDTERM Flashcards

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1
Q

Exercising without rest intervals

A

Continuous training

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2
Q

Playing around with speeds involves a continuous run in which periods of faster running are mixed with periods of easy-moderate-placed running ( Run 30 seconds hard- 60 seconds easy - repeat 10 times)

A

Fartlek training

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3
Q

Alternating between stenous exercise and rest( jump rope, rest and burpees)

A

Interval training

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4
Q

Perform a number of different activities in a given sequence (push-ups- squats- chin-ups- lunges)

A

Circuit training

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5
Q

To overload our muscles gradually and safely (squat, powerlifting, Olympic lifting)

A

Weight training

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6
Q

Type of exercise training uses speed and force of different movements to build muscle power ( Involves jumping) Jump squats, jump rope

A

Plyometrics

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7
Q

Consist of alternating between high and low intensity exercise and a short period of rest (running upstairs vs walking) Burpees vs jumping jacks

A

High intensity interval training

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8
Q

Strengthen and stabilize core muscles, include abdominals, back, hips and glutes (planks, cruches, leg lifts )

A

Core training

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9
Q

Tabata work out examples

A

Renegade rows
Gobles squats
Butt kicks
Skaters
V-sits

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10
Q

HIITT Workout example

A

Butt kick
Mountain climbers
Skater
Lunge
Bicycle crunch

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11
Q

___ are like magnets that attract us to higher ground and new horizons

A

Goal

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12
Q

___ is possibility that fulfill the dreams

A

Goal

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13
Q

___ direct attention to important elements of the skills being preformed

A

Goal

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14
Q

___ foster the development of new learning strategies

A

Goal

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15
Q

3 types of goal setting

A

Process goals
Performance goals
Outcome goals

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16
Q

___ is the process of identifying something what you want to accomplish

A

Goal setting

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17
Q

___ is management technique that involves developing an action plan with targets for a team or individual

A

Goal setting

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18
Q

___ it is considered both a tool and a strategy implementation and performance management

A

Goal setting

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19
Q

___ Most effective performance enhancement strategy

A

Goal setting

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20
Q

___ part of MST- mental skills training

A

Goal setting

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21
Q

Mission statement

A

Types of goal setting

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22
Q

Vision statement

A

Type of goal setting

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23
Q

Big hairy audacious goal

A

Type of goal setting

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24
Q

Management by objectives

A

Type of goal setting

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25
Balanced score board
Type of goal setting
26
S.M.A.R.T.E.R
Specific Measurable Achievable Realistic Time-bound Exciting Recorded
27
S.P.O.R.T
Specificity Progression Overload Reversibility Tedium
28
Means the special adaptation that is made to the type of demands being imposed
Specificity
29
Take the athlete onto higher level of fitness
Progression
30
Providing progressive heightening of the stressor to oblige the body to seek a higher status of adaptation
Overload
31
Indicates the situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced
Reversibility
32
Enjoyable form of training
Tedium
33
Modalities/supplementary exercise
Warm-up Game based activity Cool down exercise
34
Benefits: Develops cardio vascular capacity
Continuous training
35
Benefits: Develop aerobic capacity
Continuous training
36
Benefits: develop straightforward plan
Continuous training
37
2 types of continous training
Slow but long distance High intensity and short distance
38
Benefits: Improve aerobic and non aerobic exercise
Fartlek training
39
Benefits: Burn calories
Interval training
40
Benefits: Build fitness
Interval training
41
Benefits: Improve running phase
Interval training
42
Benefits: Good for body training
Circuit training
43
No materials needed to perform
Circuit training
44
Benefits: Increase size of the body
Weight training
45
benefits: Strong muscle
Weight training
46
Benefits: Agility
Plyometrics
47
Benefits: Increased speed
Plyometrics
48
Benefits: Improve bone density
Plyometrics
49
Benefits: Improve stamina
H.i.i.T
50
Benefits: Keep heart healthy
HIIT
51
Benefits: Keep you younger
HIIT
52
Benefits: Improve spiral and postural control
Core training
53
Benefits: improve athletic performance
Core training
54
Benefits: Relaxation
Yoga
55
Benefits: Flexibility and circulation
Yoga
56
Benefits: improve stamina
HIIT
57
Any type of exercise that raises your heartbeat (walking, running, cycling, swimming, resisting exercise)
Cardio exercises
58
2 category of cardio vascular exercise
Heart rate Exertion
59
Different ways to perform cardio vascular exercise
Steady state training Circuit training HIIT training
60
Training allows us to develop the fitness we choose in the way that we like
Fartlek training
61
Fusion of cardio and resistance exercise
Circuit training
62
The ability of the muscle to do moderate work over an extended period of time
Muscle endurance
63
___ is not possible; however, adding lean muscle raises the ___ metabolic rate and therefore burns more total body fats
Spot reduction Basal metabolic rate
64
Continuous training benefits; (3)
1. Develops cardio vascular capacity 2. Develops aerobic capacity 3. Develops straightforward plan 4. Progressive overload
65
Fartlek training benefits; (2)
Improve aerobic and anaerobic fitness
66
Interval training benefits; (4)
Burn more calories Build fitness Improve the running phase Time
67
Circuit training benefits; (4)
Suitable for all fitness Good for body Toning Burn higher level of calories No need for special equipment
68
Weight training benefits; (4)
Strong muscle Fight osteoporosis Improve mental health Increased size of skeletal muscle
69
Plyometrics benefits; (3)
Agility Increased speed Improve bone density
70
HIIT benefits; (5)
Improve stamina Increased strength Burn fats Keeps heart healthy Keeps you younger Relieve stress
71
Core training benefits; (5)
Improve spinal and postural control Help stabilize and align spine Improve athletic performance Reduce risk of injury Tone the abs Improve balance and stability
72
Yoga benefits; (5)
Relaxation Increased flexibility Increased respiration Increased circulation Self awareness
73
Tabata workout (same as HIIT) benefits; (5)
Improve stamina Increased strength Burn fats Keep heart healthy Keeps you younger
74
Types of goal setting (6)
1. Mission statement 2. Vision statement 3. Big hairy audacious goal 4. Management by objectives 5. Balanced score card 6. SMARTER
75
Major category of cardiovascular exercise (3)
High-impact cardio No-impact cardio Low-impact cardio
76
2 types of cardio training
Aerobic and anaerobic training
77
Permits the athlete to train at intensities close to V02 max for a greater amount of time than woud be possible in a single exercise season at a continuous high intensity
Interval training
78
Employed to develop power and explosive responsiveness uses the stretch shorten cycle (SSC)
Plyometrics
79
Designed to afford the body an Efficient workout with maximum benefits in a short amount of time, uses high intensity interval training to provide full workout
Tabata
80
Examples of Plyometrics
Split squat jump Tuck jump Jump squats Burpee Box jump
81
Cardio activity examples
Running Jogging Swimming Cycling Dancing Brisk walking
82
Core training activity examples;
Planks Leg lifts Russian twist Side bridge Reverse crunches

1. FINALS (18 decks)

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