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1st Year Pre-lims > PE_Exercise Variables & Principles > Flashcards

PE_Exercise Variables & Principles Flashcards

1
Q

Dynamic Stretches

A
  • Warm-up
  • Pre-workout

Dynamic Stretches

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2
Q

Dynamic Stretches

A
  • Squats
  • High Knees
  • Leg Swings
  • Lunges
  • Plank Walk-Outs
  • Arm Circles
  • Standing Toe Taps
  • Jumping Jacks
  • Butt Kicks
  • Hip Circles

Dynamic Stretches

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3
Q

Static Stretches

A
  • Cool-Down
  • Post-Workout

Static Stretches

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4
Q

Static Stretches

A
  • Shoulder Stretch
  • Toe Touch
  • Samson Stretch
  • Butterfly Stretch
  • Quadriceps Stretch
  • Cobra Stretch
  • Knee to Chest
  • Cat Stretch/Cow Stretch
  • Side Bend
  • Calf Stretch
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5
Q

Components of Exercise Training Session

A
  • Warm-Up
  • Conditioning
  • Cool Down & Stretching
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6
Q

Warm-Up

A
  • minimum of 5-10 minutes
  • low to moderate intensity
  • cardiovascular and muscular endurance activities
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7
Q

Warm-Up

A

Transitional phase that allows the body to adjust to the changing physiological, biomechanical and bioenergetic demands during the conditioning phase of the exercise session.

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8
Q

Warm-Up

A

Decreases the potential for post-exercise muscle soreness

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9
Q

Conditioning

A
  • minimum of 20-60 minutes
  • aerobic, resistance, neuromuscular, and/or sports activities
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10
Q

Conditioning

A
  • 10 minutes are acceptable
  • accumulates at least 20-60 minutes each day of daily exercise
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11
Q

Cool Down

A
  • minimum of 5-10 minutes
  • low to moderate intensity
  • cardiovascular and muscular endurance activities
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12
Q

Cool Down

A

Allows gradual recovery of heart rate and blood pressure, and removal of metabolic end-products from the muscles used during the more intense conditioning phase

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13
Q

Stretching

A

Minimum of 10 minutes of stretching performed after the warm up or cool down phases

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14
Q

FITT Principle

A

Frequency
Itensity
Time
Type

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15
Q

Frequency

A

refers to the number of times the activity is performed each week. There is a positive dose response relationship between the amounts of exercise performed as the amount (frequency and time or duration) of exercise performed increases, so do the benefits received.

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16
Q

Cardiorespiratory Fitness

Frequency

A

For most individual it is suitable to perform a weekly combination of 3-5 days per week of moderate and vigorous intensity aerobic exercise

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17
Q

Musculoskeletal Fitness

Frequency

A

An individual should resistance train each major muscle group** 2-3 days** per week with at least 48 hours separating the exercise training sessions for the same muscle group

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18
Q

Stretching

Frequency

A

2-3 days per week of flexibility training however, a daily stretching would be most effective.

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19
Q

Intensity

A

is the level of vigor at which the activity is performed

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20
Q

Intensity

A

There are a number of ways in which intensity can be measured. Some methods are easier to use but are generally less objective, while others are more objective but may require additional equipment or simple calculations

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21
Q

Cardiorespiratory Fitness

Intensity

A

A combination of moderate- (40%-59% VO2R) and/or vigorous-intensity (60%-84% VO2R) exercise is recommended for most healthy individuals

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22
Q

Musculoskeletal Fitness

Intensity

A

40-50% of a person 1RM for sedentary individuals
looking to improve strength.
60-70% of 1RM moderate to vigorous to improve
novice to intermediate exercises to improve strength

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23
Q

Stretching

Intensity

A

Stretch to the point of feeling tightness discomfort
and mild level of resistance within the joint’s ROM

24
Q

Time

A

Refers to the length of time that the activity is performed

25
Q

Time

A

Fitness benefits occur when you exercise for an extended period of time

26
Q

Time

A

The length of time you should do physical activity depends on the type of activity and the part of fitness you want to develop

27
Q

Cardiorespiratory Fitness

Time

A

(30-60 mins a day) 150 minutes in a week of moderate-intensity exercise and (20-60 mins a day) 75 minutes in a week of vigorous-intensity exercise or a combination of moderate and vigorous aerobic exercise to attain the volumes of exercise recommended

28
Q

Musculoskeletal Fitness

Time

A

No specific duration of training has been identified for effectiveness

29
Q

Stretching

Time

A

Hold the position for 10-30 seconds

30
Q

Type

A

refers to the kind of activity you do to build a specific part of fitness or to gain a specific benefit

31
Q

Exercise Principles

A

outline the criteria that guide all training

32
Q

Exercise Principles

A

Each principle allows us to critique some element of a person’s training.

33
Q

Exercise Principles

A

When a person’s training follows the principles well it is most likely to be successful

34
Q

Principle of Individuality

Exercise Principles

A

Every individual is unique and will respond differently to the same training stimulus

35
Q

Principle of Individuality

Exercise Principles

A
  • biological age
  • training age
  • gender
  • body size & shape
  • past injuries

differences can be influenced by many characteristics

36
Q

Principle of Individuality

Technical Term

A

Optimal benefits occur when programs meet the individual’s needs & capacities of participants

37
Q

Principle of Individuality

Layman’s Term

A

People are different and their exercise needs vary — a prescription must take this into account

38
Q

Principle of Specifity

Exercise Principles

A

Training adaptations for an individual will occur specifically to the muscle groups trained, the intensity of the exercise, the metabolic demands of the exercise, and/or specific movements and activities.

39
Q

Principle of Specifity

Exercise Principles

A

In an attempt to perfect a specific skill or activity, you must perform that skill or activity with proper body mechanics to have correct technique.

40
Q

Principle of Specifity

Technical Term

A

The training stimulus must be specific to the
clients desired outcomes

41
Q

Principle of Specifity

Layman’s Term

A

Training must be specific to an goals

42
Q

Principle of Overload

Exercise Principles

A

In order for an individual to achieve a certain training adaptation, the body must be stressed by working against a stimulus or load that is greater than that to which it is accustomed

43
Q

Principle of Overload

Exercise Principles

A

Overload, ensures improvement by challenging changes in resistance, terrain, movement complexity, and many others

44
Q

Principle of Overload

Technical Term

A

For adaptation to occur the volume of exercise must overload the body in some way in with the capacity of the individual to with that overload

45
Q

Principle of Overload

Layman’s Term

A

You get improvements by doing a bit more

46
Q

Principle of Progression

Exercise Principles

A

In order to achieve the desired training adaptations for a certain activity or skill consistently, the training stimulus must gradually and constantly increase. This implies that there is an optimal level and time frame for the overload to occur.

47
Q

Principle of Progression

Exercise Principles

A

If overload increases too quickly, poor technique, improper muscle firing patterns, and injury may result. If overload progresses too slowly, improvements will be minimal or non-existent.

48
Q

Principle of Progression

Exercise Principles

A

Rest and recovery must also be included in the progression, as training hard all the time could result in chronic fatigue, a decrease in performance and eventually injury

49
Q

Principle of Progression

Technical Term

A

For continual adaptation overload must be progressive, that is the dose of exercise must increase

50
Q

Principle of Progression

Layman’s Term

A

Get improvements by doing a bit more each time

51
Q

Principle of Diminishing Returns

Exercise Principles

A

Performance gains are related to the level of training (training age) of each individual. Athletes that have never participated in a training program before can see huge initial performance gains in their program.

52
Q

Principle of Diminishing Returns

Exercise Principles

A

On the other hand, athletes that have been lifting for several years will
see smaller gains over longer periods of time. As an athlete nears their genetic potential, the gains in performance will be much harder to obtain.

53
Q

Principle of Diminishing Returns

Exercise Principles

A

The key is to continue to show progress in the areas in which they have weaknesses. Whenever you take a fitness challenge that is relatively extreme compared to your current workouts and fitness level, you are risking injuries that could set you back for months.

54
Q

Principle of Diminishing Returns

Exercise Principles

A

That’s the very definition of the law of diminishing returns: The more you do something to an extreme, the fewer results you get from it,.

55
Q

Principle of Reversibility

Exercise Principles

A

When a training stimulus is taken away from an athlete for an extended period of time, they will not be able to maintain a certain level of performance. Over time, the gains that were achieved will return to the original level.

56
Q

Principle of Reversibility

General Term

A

All beneficial effects of exercise are reversible if exercise ceases

57
Q

Principle of Reversibility

Layman’s Term

A

Use it or lose it

1st Year Pre-lims (9 decks)

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