Pre Course #1 Flashcards
(29 cards)
What are the three planes of the body?
Transverse, Frontal, Sagittal
These planes are used to describe the orientation of the body during movement.
What is the definition of the sagittal plane?
Divides the body into left and right halves
It is associated with forward and backward movements.
What is an example of movement in the frontal plane?
Side lunges
The frontal plane divides the body into anterior and posterior parts.
What does the transverse plane do?
Divides the body into upper and lower parts
It is associated with rotational movements.
What is the Overload Principle?
A load greater than that encountered in everyday life must be applied to elicit a conditioning response
This principle is fundamental in exercise training to improve fitness.
True or False ?
Training intensity must continue to increase as fitness improves
True
## Footnote
This ensures ongoing adaptation and improvement.
What is the typical heart rate range for conditioning response?
60-90% maximum HR
This range is important for effective cardiovascular training.
What does the principle of Reversibility state?
Benefits of exercise are transient and reversible
Detraining can occur within 2 weeks of stopping exercise.
Fill in the blank: The duration of exercise to maintain fitness is _______ than the required amount to improve fitness.
less
This highlights the importance of consistent exercise for maintaining fitness.
What is the main focus of conditioning in exercise?
To improve specific fitness components like strength or endurance
For example, to improve swimming efficiency, one must swim.
What are the components of exercise sessions for healthy individuals?
- Warm-Up
- Conditioning
- Cool-Down
- Stretching/Mobility
Each component serves an important role in a balanced exercise routine.
How long should a warm-up last?
5-10 minutes
It should involve light to moderate cardiovascular or muscular endurance activities.
What is the recommended duration for conditioning in exercise sessions?
20-60 minutes or more
This can include aerobic, resistive, neuromotor, and/or sports activities.
What should a cool-down consist of?
5-10 minutes of light to moderate cardiovascular or muscular endurance activities
This helps to gradually lower heart rate and promote recovery.
When is stretching recommended to be performed _____ either the warm-up or cool down for__min.
After, 10min
## Footnote
It is often recommended to perform after the workout.
What does FITT stand for in exercise prescription?
Frequency, Intensity, Time, Type
This framework helps to structure an exercise program effectively.
How does frequency in exercise prescription relate to intensity?
Greater frequency if lower intensity
This allows for more frequent workouts without overwhelming the body.
What is Karvonen’s Formula used for?
To determine target heart rate for exercise intensity
Formula: HRrest + 60-70%(HRmax - HRrest)
What is the general recommendation for time spent exercising at 60-70% intensity?
20-30 minutes
Shorter durations can be effective for deconditioned individuals.
What types of activities are included in the ‘Type’ of exercise?
Swimming, cycling, running, weight training
The selected activity should align with individual needs and goals.
What are the American Heart Association’s recommendations for aerobic exercise frequency?
Most days of the week
Regular aerobic exercise is crucial for cardiovascular health.
How many days per week should strength training be performed according to the recommendations?
2 days/week
Strength training helps improve muscle strength and endurance.
What is the recommended total time for moderate intensity aerobic exercise per week?
150 minutes
This can be broken down into any amount per session.
What is the recommended total time for high intensity aerobic exercise per week?
75 minutes
High intensity workouts can be more time-efficient.
