Chapter 4: Exercise Principles and Pre-participation Screening

Question 1

Health Related Components of Physical Fitness: Cardiorespiratory Endurance

need to know

Answer 1

the ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity

Question 2

Health Related Components of Physical Fitness: Muscular Endurance

need to know

Answer 2

The ability of a muscle to resist fatigue

Question 3

Health Related Components of Physical Fitness: Muscular strength

need to know

Answer 3

the ability of a muscle to exert maximal force

Question 4

Health Related Components of Physical Fitness: Flexibility

need to know

Answer 4

the range of motion at a joint

Question 5

Health Related Components of Physical Fitness: Body Composition

need to know

Answer 5

The relative amounts of fat mass and fat free mass in the body

Question 6

Skill Related Components of Physical Fitness: Agility

need to know

Answer 6

The ability to rapidly and accurately change the position of the body in space

Question 7

Skill Related Components of Physical Fitness: Coordination

NEED TO KNOW

Answer 7

The ability to smoothly and accurately perform complex movements

Question 8

Skill Related Components of Physical Fitness: Balance

need to know

Answer 8

The ability to maintain equilibrium while stationary or moving

Question 9

Skill Related Components of Physical Fitness: Power

need to know

Answer 9

The rate of performing work, the product of force and velocity

Question 10

Skill Related Components of Physical Fitness: Reaction Time

need to know

Answer 10

The amount of time elapsed between the stimulus for movement and the beginning of the movement

Question 11

Skill Related Components of Physical Fitness: Speed

need to know

Answer 11

The ability to perform a movement within a short period of time

Question 12

Aerobic (Cardiovascular Endurance) Exercise Recommendations: frequency

need to know

Answer 12

at least 3 days/week.

Question 13

Aerobic (Cardiovascular Endurance) Exercise Recommendations: Intensity

need to know

Answer 13

Moderate and/or vigorous

Question 14

Aerobic (Cardiovascular Endurance) Exercise Recommendations: Time

need to know

Answer 14

30-60 minutes/day or 150 minutes/week

Question 15

Aerobic (Cardiovascular Endurance) Exercise Recommendations: Type

need to know

Answer 15

continuous or intermittent manner that involves major muscle groups is recommended for most adults

Question 16

Resistance Training Exercise Recommendations: Frequency

need to know

Answer 16

each major muscle group should be trained at least 2 days/week.

Question 17

Resistance Training Exercise Recommendations: Intensity

need

Answer 17

8-12 repetitions

Question 18

Resistance Training Exercise Recommendations: Type

need

Answer 18

Multijoint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for all adults.

Question 19

Flexibility Exercise Recommendations: Frequency

need

Answer 19

2-3 days/week with daily being most effective

Question 20

Flexibility Exercise Recommendations: Intensity

need

Answer 20

Stretch to the point of feeling tightness or slight discomfort

Question 21

Flexibility Exercise Recommendations: Time

need

Answer 21

Holding a static stretch for 10-30 seconds is recommended for most adults.

Question 22

Flexibility Exercise Recommendations: Type

need

Answer 22

each of the major muscle-tendon

Question 23

Principles of Training

need

Answer 23

Specificity, Overload, Reversability

Question 24

ACE IFT Model- Muscular Training: Functional Training

need

Answer 24

establishing postural stability and kinetic chain mobility

Question 25

ACE IFT Model- Muscular Training: Movement Training ## Footnote need

Answer 25

developing good movement patterns without compromising postural or joint stability

Question 26

ACE IFT Model- Muscular Training: Load/Speed Training ## Footnote need

Answer 26

applying external loads to movements that create a need for increased force production

Question 27

ACE IFT Model- Cardiorespiratory Training: Base Training ## Footnote need

Answer 27

developing an initial aerobic base

Question 28

ACE IFT Model- Cardiorespiratory Training: Fitness Training ## Footnote need

Answer 28

progressing the program through increased duration of sessions, increased frequency of sessions when possible, and the integration of more intense exercise.

Question 29

Carotid Pulse ## Footnote need

Answer 29

This pulse is taken from the carotid artery

Question 30

Radial pulse ## Footnote need

Answer 30

this pulse is taken from the radial artery

Question 31

Temporal pulse ## Footnote need

Answer 31

pulse obtained from the left or right temple

Question 32

Zone 1 ## Footnote need

Answer 32

Light to moderate intensity exercise

Question 33

Zone 2 ## Footnote need

Answer 33

vigorous intensity aerobic exercise

Question 34

Zone 3 ## Footnote need

Answer 34

near maximal to maximal exercise