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
exercise program depends on the current fitness level
frequency
daily moderate exercise is ideal (t/f)
true
how many times a week should you exercise
3-5 times
ideal number of stations in cross-training
7 stations
refers to the difficulty level of the workout
intensity
what intensity level is recommended for adults
moderate to vigorous
aka duration of an exercise session is influenced by the intensity and the type of performance
time
if one is a volleyball player, they will give more time to stretch rather than on training the skill level (t/f)
false
should be other way around
the specific physical activity chosen to improve a component of health-related fitness
type
there is no single best exercise for a specific goal, but one can choose from various alternatives or activities that will provide enjoyment to him/her (t/f)
true
substances found in food to function properly
nutrients
6 types of nutrients
carbohydrates, protein, water, fats, minerals, vitamins
uses of nutrients
provide energy
regulate metabolism
build and repair tissues
classification of nutrients
macronutrients and micronutrients
required by the body in large amounts
macronutrients
carbohydrates, fats, and proteins
macronutrients
needed for growth, building and repair body tissues
protein
main source of energy
carbohydrates
maintains the blood glucose level during exercise and replaces glycogen stores after an exercise
carbohydrates
needed by the body in small amounts
micronutrients
vitamins and minerals
micronutrients
helps the use of carbohydrates, protein and fats
vitamin a
needed to break down glycogen that carries oxygen in the blood
vitamin b
aids maintenance of red blood cells
vitamin b12
what are the types of minerals
iron, calcium, zinc
helps in energy metabolism
iron
helps build and maintain bones and teeth
calcium
helps carry out body processes; plays a role in immune function
zinc
other nutrients
glucose, glycogen, sucrose
a simple form of sugar that the body converts into energy
glucose
sugar stored in liver and muscle cells, which can be broken down to glucose for energy
glycogen
common table sugar
sucrose
produced naturally in plants from which table sugar is refined
sucrose
the food eaten after exercise serves as the energy source and will define one’s performance (t/f)
false
should be the food eaten before exercise
strategy used by runners to maximize carbohydrate intake for muscle energy storage
carbo loading
rest and sleep are very important in the repair and regeneration of tissues (t/f)
true
experts recommend around 5-7 hours of sleep for grownups while 6 hour sleep is enough average sleep (t/f)
false
experts recommend around 7 – 9 hours of sleep for grownups while 8 hour sleep is enough average sleep
after exercise, you should just wait for a meal time to eat (t/f)
false
it is very important to eat after exercise to reload the body’s glycogen supply
kind of injury that occur during sport or exercise
sports injury
damaged tissues or organs which occur when it encounters trauma or physical force that is greater than what it can resist or absorb
sports injury
types of injuries
acute and chronic/overuse
have signs and symptoms that manifest immediately
acute injury
types of acute injury
sprain, strain, fracture, dislocation, wound
result of micro injuries
chronic/overuse
types of chronic/overuse injury
stress fractures, tendinopathy, osteoarthritis, bursitis
classified as mild, moderate or severe injury
sprain
caused by excessive stretching
strain
are breaks in the continuity of the bone
fractures
are bones pushed out from their joints
dislocation
Individuals who engage in various types of physical activities such as sports or exercise have a higher risk of getting injured (t/f)
true
directions of forces applied to musculoskeletal structures
tensile force
compressive force
shear force
are those that act away from the center of the structure, causing a pull or stretch
tensile force
impact the center causing it to bend or fold
compressive force
are opposing forces toward the different ends of the structure causing it to twist
shear force
