2NDQ MASTERY TEST 2 Flashcards
combination of different exercises to work the different parts of the body
cross-training
spice up the work-out routine for a whole body fitness
cross-training
benefits of cross-training
lose weight, build muscle, prevent certain medical conditions, key part in treating diabetes, lowering
blood cholesterol, high blood pressure and heart disease
areas of target of cross training activity
core, arms, legs, back
types of cross training activity
flexibility, aerobic, strength
starts with stretching activity and ends with a cool-down stretch
flexibility
ideal for yoga
flexibility
includes biking, stair climbing or dancing activities
aerobic
lifting weights, body weight exercises such as push ups, planking etc
strength
plyo for short
plyometrics
used to be called as jump training
plyometrics
exercises in which the muscles exert maximum force in short interval of time with the goal of increasing power (speed-strength)
plyometrics
stimulate several muscle groups at the same time
plyometrics
plyometric generally used to improve athletic performance such as
improve fat loss, strength, and endurance great for challenging your fast-twitch muscle fibers, coordination, and agility fantastic cardio workout and a great way to burn calories
regular participation in a plyometric training program may help to strengthen — and facilitate — in children
bone; weight control
are plyometrics a complete workout program
no
should be incorporated into an overall conditioning program that includes strength, aerobic, flexibility, and agility training
plyometrics
factors one consider when planning a
meal or snacks
personal preference, culture, peer pressure, economic situation
what are the consequences of poor nutrition?
poor performance, long recovery, immune suppression, weight changes
ways to improve eating habits
reflect, replace, reinforce
— on all specific eating habits, both bad and good; and identify common triggers for unhealthy eating
reflect
— unhealthy eating habits with healthier ones
replace
— it with new, healthier eating habits
reinforce
guideline for safe and nutritious diet
eat a variety of food, balance the food you eat with physical activity, choose a diet with plenty of grain products, vegetables and fruits, choose a diet moderate in sugars, choose a diets moderate in salt and sodium, substitute milk or orange juice for shakes and soft drinks, select salad bar in place of fries and onion rings, if you must have a burger, choose a lean variety without cheese
principles of exercise training
principle of overload principle of progression principle of specificity principle of individuality principle of reversibility
fitt principles stand for
frequency, intensity, time, type
the body must work harder than what it is used to in
order for it to adapt on certain exercise or sport
principle of overload
the person must start slowly and should experience a gradual increase in workload
principle of progression
specific kinds of exercises must be done to develop specific aspects of the body and specific aspects of fitness
principle of specificity
if your goal is to run a 5k, you should train by running not by cycling
principle of specificity
no two individuals will benefit from exercise exactly the same way physically or psychologically
principle of individuality
if you don’t maintain a regular exercise program,
your state of physical fitness will regress
principle of reversibility
use it or lose it
principle of reversibility
key factors in designing an exercise program that will address the current fitness level, provide means to overload the body and trigger positive adaptations
fitt principles
helps the body from preventing injuries and overtraining
fitt principles
