Chapter 4: Fitness and Conditioning Techniques

Question 1

Principles of Conditioning

Answer 1

Safety
Warm up/Cool down
Motivation
Overload
Consistency
Progression
Intensity
Specificity
Individuality
Minimize Stress

Question 2

What does a warm-up period do

Answer 2

prepare the body physiologically for work
stimulate cardiorespiratory system
increase muscle temperature to increase elasticity and decrease viscosity
2-3 min of whole body increasing intensity - total time 10-15 min

Question 3

What does a cool-down period do

Answer 3

Enables the body to return to a resting state
decreases muscle soreness post-workout

Question 4

Cardiorespiratory endurance

Answer 4

Ability to perform whole body large muscle activities for extended periods of time without excess fatigue

Question 5

Maximum aerobic capacity

Answer 5

greatest rate at which oxygen can be taken and used during exercise
- best indicator of cardiorespiratory endurance
-tested with VO2 max

Question 6

Stroke volume

Answer 6

the volume of blood being pumped out at each beat
-second mechanism that a heart can adapt to meet increasing demands

Question 7

Cardiac output

Answer 7

how much blood the heart can pump in one minute
-primary determinant of maximal rate of consumption possible

Question 8

Training effect

Answer 8

Strove volume increases while heart rate decreases at standard exercise load

Question 9

SAID principle

Answer 9

specific adaptations to imposed demands
- The body will adapt overtime to the demands that are placed on it

Question 10

flexibility

Answer 10

The ability to move in a joint or series of joints through a smooth range of motion

Question 11

aerobic metabolism

Answer 11

The body has to use more complex carbohydrates and fats to generate ATP
The energy system burns lactate using oxygen but takes 20 minutes to clear the lactate
-Long duration, continuous activities

Question 12

Anaerobic Metabolism

Answer 12

Does not need oxygen to generate ATP
Best with short, explosive activities
10 seconds to 2 minutes

Question 13

Training Techniques

Answer 13

F - frequency of activity
I - intensity of the activity
T - Type of activity
T - Time of activity

Question 14

Target heart rate

Question 15

Maximum Heart rate

Question 16

HEart rate reserve

Question 17

muscular strength

Question 18

Muscular power

Question 19

Muscular endurance

Question 20

Hypertrophy

Question 21

Isometric

Question 22

Concentric contraction

Question 23

Eccentric Contraction

Question 24

Isotonic

Question 25

Isokinetic

Question 26

agonist

Question 27

antagonist

Question 28

autogenic inhibition

Question 29

reciprocal inhibition

Question 30

ballistic stretching

Question 31

dynamic stretching

Question 32

static stretching

Question 33

Proprioceptive neuromuscular facilitation

Question 34

Slow twitch fibers

Question 35

Fast twitch - Type II

Question 36

Fast twitch - Type IIa

Question 37

Fast Twitch- Type IIx

Question 38

Fast Twitch- Type IIb