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Midterm 1 Flashcards

1
Q

What are the dimensions of wellness?

A
  • Physical Health
  • Social Health
  • Intellectual health
  • Spiritual Health
  • Emotional Health
  • Environmental Health
  • Financial Health

( Fuck Everyone and Everything In Society, Sorry no Pity)

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2
Q

What is Physical Activity

A

Any movement of the body that produces energy and is produced by skeletal muscles.

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3
Q

The W.H.O developed “ Global Recommendation on Physical Activity for Health”. What did they recommend?

A
  • 18 - 64 : 150 minutes of moderate - intensity cardio in a week, or 75min at vigorous - intensity or an equivalent of both.

-Cardio should be in 10min chunks

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4
Q

What is another word for Cardio?

A

Aerobic

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5
Q

For additional health benefits, what can you do per week according to the WHO?

A

Add 300min of moderate-intensity
Add 150min of vigorous-intensity

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6
Q

How many days should muscle-strengthening activities be performed?

A

2 days minimum / week

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7
Q

What are the 5 Health Related Components of Fitness?

A
  1. Cardiovascular Endurance
  2. Muscular Endurance
  3. Muscular Strength
  4. Flexibility
  5. Body Composition

( Muscular Men are Feminine Bitches that don’t Care.)

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8
Q

What is the FITT Principle?

A

F : frequency (how often)
I : Intensity (How hard)
T: Time ( How Long)
T: Type Of activity ( the type)

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9
Q

What is cardiovascular endurance?

A

It is the ability to sustain physical activity of the large muscles of the body for a long period of time

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10
Q

name 4 benefits of developing your CVE

A
  1. Imrpoves circulation
  2. Lowers resting heart rate
  3. helps to lower body fat
  4. improves brain function
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11
Q

Name 4 (other) benefits of developing your CVE

A
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12
Q

What is exercise?

A

Subset of physical activity Planned, Structured, Repetitive, With objective to improve or maintain physical fitness.

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13
Q

What is physical fitness

A

Ability to complete daily tasks and routine phys activities without undue fatigue

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14
Q

How much time should you exercise per week according to the WHO?

A

150 min moderate-intensity aerobic

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15
Q

In how many bouts should aerobic activity be in?

A

10 min

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16
Q

How many times per week should muscle strengthening be done?

A

2 or +

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17
Q

What are the 3 phases of a workout?

A

Warm-up

Workout

Cool down

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18
Q

What are the Principles of training?

A
  • Progressive Overload
  • Specificity
    -Reversibility
  • Individual difference
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19
Q

What is CVE or Cardiovascular endurance?

A

Ability to perform using the large muscles of my body moderate-hard intensity exercises for a long time

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20
Q

What are some benefits of improving your CVE?

A

circulation, low resting heart rate, muscular endurance, metabolic state, sleep, recovery rate, stress, brain function, body fat

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21
Q

Explain how to calculate your target heart rate zone for aerobic training

A

Step 1: count pulse 15 x 4 rest.
2: maximum hr: 220-age
3: training zone is : maximum hr x 60 percent to maximum hr to 85 percent. divide by 4 to get per 15 seconds.

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22
Q

FITT : CVE?

A

F: 3-5 times
I: 60-85 %
T: 30 min +
T: Aerobic

23
Q

Wha are the 3 different energies?

A

-Anaerobic alactic

-anaerobic lactic acid

-aerobic

24
Q

Is Anaerobic with or without oxygen?

25
Anaerobic lactic
NO OXYGEN LACTIC FAST PRODUCTION OF ATP, BUT LIMITED time : LESS 10S energy source: Glycogen
26
Anaerobic alactic
NO OXYGEN no LACTIC ACID FAST PRODUCTION OF ATP LIMITED less than 10s atp/cp high intensity
27
Aerobic energy describe
needs OXYGEN NO LACTIC ACID SLOW PRODUCTION OF ATP duration of activity : 2MIN + energy source: GLYCOGEN & FATTY ACIDS
28
What causes soreness
Lactic Acid
29
Name one activity that uses anaerobic alactic as an energy source
jumping, golf swinging, 100m dash
30
Name one activity that uses anaerobic alactic energy
jumping, golf swing, baseball throw , 100m dash
31
Name one exercise that uses aerobic energy
marathon, bike race, soccer game
32
What is muscular strength?
ability of your muscles to contract maximally over a very short period of time
33
What is muscle endurance?
ability for your muscles to contract repetitively over a long period of time.
34
How many skeletal muscles are there?
650 muscles
35
What do skeletal muscles create
movement
36
Are skeletal muscles voluntary?
Yes
37
Benefits of improving muscular fitness
- helps you maintain your bone density - daily tasks are easier because you are stronger - muscle mass is maintained as you age - enhances your self image because you are hotter - helps manage stress because you can just kick someone in the groin because you are so strong -increases your metabolic rate - improve performance in a sport because your so cool and strong
38
What is resistance training?
Any exercise that forces the body to overcome an oppositional force
39
Intensity of Muscular Strength?
85 - 100 % 1-6 reps, 3-6 sets
40
intensity of muscular endurance?
40-60% 15+ reps, 2-3 sets
41
intensity of both muscular strength and endurance?
70-85% 8-12 reps, 1-3 sets
42
What do muscles do?
They allow you to move
43
What are muscles made of?
Fibers
44
Can muscles push?
no they pull
45
What holds a muscle to a bone?
tendon
46
how many facial muscles do we have?
over 30
47
which factoid muscle is the busiest?
eye muscles
48
what is the largest muscle
gluteus maximus
49
name one exercise for trapezius
shoulder shrugs
50
one exercise for deltoids
lateral raises
51
one exercise for tricep
overhead tricep extensions
52
What is the purpose of a warm up?
- Improves blood circulation in joints and muscles - temperature rises - mentally prepares u for workout -better performance
53
What should a warm up include?
aerobic 5-15min moderate intensity
54
What is the purpose of a cool down
- allows hrt to go down - removes excess lactic acid (which btw is what creates the soreness) - improves flexibility of joints - prevents pooling of bloood

Fitness 101 (2 decks)

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