Chapter 13 - Comprehensive Program Design Flashcards

1
Q

Warm-up

A

At least 5-10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities

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2
Q

Conditioning

A

At least 20-60 minutes of aerobic, resistance, neuromotor, andlor sports activities

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3
Q

Cool-down

A

At least 5 - 10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities

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4
Q

Flexibility

A

At least 10 minutes of stretching exercises performed after the warm-up or cool-down phase

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5
Q

Morbidity

A

The amount of disease in a given population.

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6
Q

Mortality

A

The amount of death in a population.

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7
Q

Metabolism

A

The rate at which body tissues break down and utilize energy consumed.

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8
Q

Depression

A

Marked by feelings of sadness and unhappiness along with being self-critical and having low self-esteem.

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9
Q

Anxiety

A

An emotional state marked by excessive anticipatory worry and tension.

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10
Q

Fear

A

A reaction to a present danger.

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11
Q

Anxiety-related worry

A

Related to upcoming events, real or imagined, over which the person has little control over.

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12
Q

F in FITT-VP

A

Frequency

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13
Q

I in FITT-VP

A

Intensity

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14
Q

1st T in FITT-VP

A

Time

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15
Q

2nd T in FITT-VP

A

Type

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16
Q

V in FITT-VP

17
Q

P in FITT-VP

A

Progression

18
Q

Frequency

A

The amount of sessions per week of working out.

19
Q

Intensity

A

How hard a workout is for someone.

20
Q

Time

A

The amount of time in which the exercise is done.

21
Q

Recommendations for moderate activity

A

At least 30 minutes on 5 days a week for a total of 150 minutes in a week.

22
Q

Recommendations for Vigorous activity

A

20-25 minutes a day for at least 3 days a week for a total of 75 minutes per week.

23
Q

Type (mode)

A

The activity that you will be doing.

24
Q

Volume

A

The amount of work being done.

25
MET
Metabolic equivalent. The ratio of the rate of energy expended during an activity to the rate of energy expended at rest.
26
Kilocalorie
The energy needed to increase the temperature of 1 kg of water by 1 degree Celsius.
27
MET-min
An index of energy expenditure that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities.
28
Frequency
How often the workouts are taking place in a week.
29
Flexibility training
Flexibility exercises have the potential to improve joint range of motion and physical function.
30
Muscular fitness
Muscular fitness includes both muscular strength and muscular endurance.
31
Muscle strength
The ability of a muscle or muscle group to exert force.
32
Muscular endurance
The ability of a muscle or muscle group to continue to perform without fatigue.
33
Neuromotor Exercise
Involves motor skills including balance, coordination, agility, and proprioceptive training.
34
Coordination
The ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately.
35
Balance
The maintenance of equilibrium while stationary or moving.
36
Power
The rate at which one can perform work.
37
Reaction time
The time elapsed between stimulation and the beginning of the response.
38
Plyometrics
Exercises that link strength | with speed of movement to produce power.