Reviewer Flashcards by Kyle Hernandez

described as a condition that helps us
look, feel and do our best

Fitness

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it is the foundation for health and well-
being

Fitness

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planned, structure, repetitive movement of body designed to improve or maintain physical fitness

Exercise

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describes many of the
diseases and conditions associated with inactivity and poor fitness

Hypokinetic

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First originated in the book ____

Hypokinetic Disease

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Hypokinetic Disease Includes:

Obesity
High Blood Pressure
High cholesterole
Osteoporosis
Osteoarthritis
Lower Back Pain
Type 2 diabetes mellitus

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Physically active people have __-__% lower risk of developing type 2 diabetes.

33-50%

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inactive people have a high risk of __% in developing type 2 diabetes.

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inactive
people have a high risk of 64% in developing ________.

Type 2 diabetes

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Programs can help reduce the risk of
falling, and therefore fractures, among older people

Physical Activity

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Effective in the treatment of clinical
depression and can be as successful as psychotherapy or medication,
particularly in the longest term.

Physical Activity

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Associated with a reduction in overall
risk of cancer. Active people have 40-
50% lower risk. Women with higher
level of physical activity have about
30% lower risk of breast cancer.

Physical Activity

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Major independent protective factor against coronary heart disease in men and women. Inactive people have almostdouble risk of dying from coronary heart disease.

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Reduces the risk of store and provides effective treatment of peripheral
vascular disease.

Physical Activity

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Low to moderate in intensity
using slow twitch muscle
fibers, these primarily utilize
energy created from aerobic
energy system,

Aerobic/Cardiovascular

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Examples: cycling, swimming
and running

Aerobic/Cardiovascular

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improves the efficiency of
oxygen transfer between the
heat and lungs

Cardiovascular exercises

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the maximum
capacity of an individual’s body
to transport and use oxygen
during exercise.

VO2 max

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Absolute values of VO2 max
are typically ____% higher in
men than women

40-60%

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Form of strength training to a
moderate to high intensity
using fast twitch muscle fibers
to apply effort or force to
overcome a specific load

Anaerobic/Resistance

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movements in
which contracting muscles
stay the same length whilst
applying a force. (plank)

Isometric

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causes muscle
to shorten as they contract
under tension to apply
(upward phase of a bicep
curl)

Concentric

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opposite to
concentric contractions,
muscle lengthen under
tension to apply a force.

Eccentric

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Long Term Benefits of Resistance Training to the Body:

• Increased bone density
• Increased resting metabolic rate
• Decreased body fat percentage
• Increased creatine phosphate and adenosine
triphosphate stores
• Decreased blood pressure
• Decreased blood cholesterol markers
• Muscular hypertrophy
• Improved posture
• Improved core stability
• Decreased risk of injury
• Increased range of movement
• Improved power
• Improved strength
• Increase in number and size of mitochondria
• Improved motor unit firing and ability to recruit
motor units

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• Increased lung capacity/increase in VO2 max • Hypertrophy of cardiac tissue • Increased blood volume and red blood cell count • Increased cardiac output and stroke volume • Increased number of capillaries (capillarization) • Reduction in blood pressure • Increased number of mitochondria • Increase in bone density • Lower blood cholesterol markers (reduction in HDL count) • Reduction in body fat

Long term Benefits of Cardiovascular Training to the Body

Poor posture in both children and adults, which is usually caused by

Muscular Imbalance

a ____ that lacks in quality can lead to fatigue, increased level of adipose tissue, poor bone growth and slow results in a training program.

Diet

FITT of activities will be a large factor to the psychological progressions to the human body.

Activity/Level Type

Physical impairments as factors affecting fitness

Physical Disabilities

Fatigue as a factors for fitness

Illness and Fatigue

can be both social and medical.

Drugs

exercise that gradually builds in intensity at the beginning of a workout. Prepares muscles, heart rate, blood pressure and body temperature for the forthcoming exercises. Prescribed to raised the body temperature to 39/40 degrees.

Warm ups

increases body temperature by some external means.

Passive warm ups

increases body temperature by using general rhythmical body movements which use large muscle groups. (jogging, cycling, rowing)

General warm ups

increases body temperature using specific muscle groups that are going to be used within the exercise.

Exercise specific warm up

purpose is to return the body to a pre-exercise state. This may involve a cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced by reducing the speed and resistance allowing decrease in temp, heart rate, and blood pressure, back to its resting levels.

Cool down

No movement stretching which are normally held for 8-10 seconds

Static

best way of preparing for exercise. Controlled movements that reflect the exercise performed 8-10 repetitions of each movement.

Dynamic

involve rapid bouncing movements. Not suitable for exercise beginners as they can cause muscle damage and muscle soreness.

Balistic

cool down stretches generally static and held for 15- 30 seconds.

Static maintenance

stretches held for 15 seconds intervals and are repeated as required. Used to develop range of movement of joints.

Static developmental

condition of being physically fit for the performance of an athletic exercise. Act of bringing once such a condition.

Training

there’s already a knowledge in a exercise, hence practicing for familiarization

Practice

goals that are suitable for training related to a sports or activity.

S (Specificity)

Improvements of the athlete onto taking higher level of fitness. Leads to better results.

P (Progression)

gradual increase of stress placed upon the body during exercise training

O (Overload)

one reached the intended goal, enter the maintenance phase of training to maintain current fitness levels.

R (Reversibility)

enjoyable form of trainings.

T (Tedium)

number of exercise sessions (3x a week)

F (Frequency)

level of work performance

I (Intensity)

duration of given session

T (Time)

choice of activity

T (Type)

Meaning of DOMS

DELAYED ONSET MUSCLE SORENESS

Any activity that places an unaccustomed load on muscles

DELAYED ONSET MUSCLE SORENESS

Type of soreness that is different from acute soreness that develops during the actual activity.

DELAYED ONSET MUSCLE SORENESS

Delated soreness develops from 12-24 hours after the exercise was performed.

DELAYED ONSET MUSCLE SORENESS

Produces greatest discomfort between 24-74 hours after exercise.

DELAYED ONSET MUSCLE SORENESS

Most effective way to reduced DOMS is through

Quality Training Habits

Exercising without rest intervals

Continuous Training

Two types of continuous training:

a. Slow but long distance b. High intensity

Alternating between strenuous exercise & rest.

Interval Training

Fusion of cardio and resistance exercises

Circuit Training

Is basically a big cardio session with resistance exercises thrown in. or it is resistance session, but where you would normally rest between your sets, you will be stimulating your cardiovascular system (doing some form of cardio exercise for a short time)

Circuit Training

the ability of the muscle to do maximum work within the shortest amount of time.

Muscle Training

the ability of the muscle to do moderate work over an extended period of time.

Muscle Endurance

trains and develops the muscle for power.

Weight Training

employed to develop power and explosive responsiveness, uses the stretch-shorten cycle (SSC).

Plyometrics

The whole idea is to develop the most amount of force in the shortest possible time. When a muscle is flexed or shortened, it’s under tension and will react with a more powerful and explosive contraction due stored elastic energy.

Plyometrics

Is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity

High Intensity Interval Training

Focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between

Core Training

beyond the scope of this manual. The following information is intended to inform the prospective trainer of the special requirements of this type of client.

Yoga

Benefits of Yoga

Relaxation Increased flexibility Increased Respiration Increased Circulation Self-Awareness

Designed to afford the body an efficient workout with maximum benefits in a short amount of time, the tabata training method uses high intensity interval training to provide a full workout, building strength and improving cardio condition.

Tabata

Allows you to shed fat while maintaining current fitness levels and building more muscles.

Tabata

Poor posture in both children and adults, which is usually caused by

Muscular Imbalance

postural abnormalities can be improved by?

Combination of strengthening and stretching specific muscle groups

position which you hold your body in relation to gravity.

Posture

Reviewer Flashcards

(77 cards)