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KINS 1103 > Basic Principles of Physical Fitness > Flashcards

Basic Principles of Physical Fitness Flashcards

1
Q

what is physical activity?

A

any movement carried out by the skeletal muscles increasing energy expenditure above rest

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2
Q

what is exercise?

A

planned, structured, repetitive movement intended to improve or maintain physical fitness

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3
Q

what are 3 things that may influence physical activity and exercise?

A
  1. sex/gender
  2. income
  3. age
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4
Q

what is cardiorespiratory endurance?

A

ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity

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5
Q

what are 3 things cardiorespiratory endurance is dependent on?

A
  1. ability of lungs to deliver oxygen into blood stream
  2. ability of nervous system and blood vessels to regulate blood flow
  3. capability of cell’s chemical systems to use oxygen and process fuels for exercise and rest
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6
Q

how can you improve your cardiorespiratory endurance?

A

activity that involves continuous, rhythmic movements of large-muscle groups

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7
Q

what is muscular strength?

A

amount of force a muscle can produce with a single maximal effort

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8
Q

what does muscular strength depend on?

A
  1. size of muscle cells

2. ability of nerves to activate muscle cells

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9
Q

what is sarcopenia?

A

a decrease in number and size of muscle cells

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10
Q

what is muscular endurance?

A

ability to resist fatigue and sustain a given level of muscle tension

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11
Q

what are 4 things muscular endurance depends on?

A
  1. ability of muscles to store fuel
  2. size of muscle cells
  3. blood supply
  4. metabolic capacity of muscles
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12
Q

what is flexibility?

A

ability of a joint to move through full range of motion

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13
Q

what are 3 things flexibility depends on?

A
  1. joint structure
  2. length and elasticity of connective tissue
  3. nervous system activity
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14
Q

what is body composition?

A

proportion of fat and fat-free mass

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15
Q

what is a healthy body composition?

A
  • high proportion of fat-free mass

- acceptably low fat-mass

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16
Q

what are 6 physical capacities that contribute to performance in a sport or activity?

A
  1. agility
  2. balance
  3. coordination
  4. power
  5. reaction and movement time
  6. speed
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17
Q

what is speed?

A

the ability to perform a movement in a short period of time

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18
Q

what is power?

A

rate of force production (strength and speed)

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19
Q

what is agility?

A

ability to change body position quickly and accurately while maintaining speed

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20
Q

what is balance?

A

ability to maintain equilibrium while moving or while stationary

21
Q

what is coordination?

A

ability to perform motor tasks accurately and smoothly using body movements and senses

22
Q

what is reaction and movement time?

A

ability to respond or react quickly to a stimulus

23
Q

what are the 6 principles of physical training?

A
  1. specificity
  2. progressive overload
  3. reversibility
  4. recuperation
  5. individual differences
  6. diminishing returns
24
Q

what is specificity?

A

when body adapts to the type and amount of stress

25
Q

what is progressive overload?

A

placing increasing amount of stress on body causing adaptations that improve fitness

26
Q

what is the FITT principle?

A

frequency
intensity
time
type

27
Q

how do you improve fitness intensity?

A

it must be greater than what the body is used to

28
Q

give an example of activity for flexibility.

A
  • stretching

- yoga

29
Q

give an example of activity for strength.

A
  • weight machines
  • free weights
  • body weight exercises
  • exercise bands
30
Q

give an example of activity for cardiorespiratory fitness.

A
  • running
  • swimming
  • biking
  • walking
31
Q

what is recuperation?

A

needed rest period between training sessions to achieve maximal benefits from training

32
Q

what can a lack of recovery lead to?

A

chronic fatigue/injuries

33
Q

how do you get medical clearance?

A
  • PAR-Q+

- at risk individual may undergo an exercise stress test or graded exercise test

34
Q

what are 3 guidelines for training?

A
  1. train regularly
  2. warm up and cool down
  3. cycle the volume and intensity of your workouts
35
Q

what is the goal of physical training?

A

to produce long-term changes and improvements in body’s functioning and fitness

36
Q

what is the progression principle?

A
  • includes phases that occur in blocks (1 block = 3 to 4 weeks)
  • 10% rule, limit increases in load by <10% weekly
37
Q

what does diminishing returns mean?

A

the fitter/stronger you get, your room for improvement diminishes

38
Q

when completing a HIT workout, what is the minimum days that should be taken for recovery?

A

3 days

39
Q

what are 4 steps when designing your own exercise program?

A
  1. getting medical clearance
  2. assess yourself
  3. set goals
  4. choose activities for a balanced program
40
Q

what are the 3 warm up types?

A
  1. passive
  2. general
  3. specific
41
Q

what is a passive warm-up?

A
  • warm pads on muscles

- saves energy

42
Q

what is a general warm up? give an example.

A

gross motor activities

ex) jog, cycle

43
Q

what is a specific warm up? give an example.

A

movements that are part of the subsequent activity

ex) jog before running, moving arms before lifting

44
Q

what is the purpose of a warm up?

A

elevate T and increase blood flow

45
Q

what are the 2 components of a warm up?

A
  1. cardiovascular component

2. flexibility component

46
Q

what are 4 benefits of a warm up?

A
  1. prepare cardiovascular system
  2. prepare metabolic system
  3. prepare musculoskeletal system
  4. psychological preparation
47
Q

how do you conduct a cool-down?

A
  • aim for 5-15 minutes

- slowly decrease intensity to reduce cardiovascular stress and elicit mental decompression

48
Q

what are 3 benefits of a cool-down?

A
  1. reduces blood pooling
  2. promotes recovery
  3. may minimize muscle soreness

KINS 1103 (8 decks)

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