Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

reviewers > COR 017 > Flashcards

COR 017 Flashcards

1
Q

-Pick the right kind of activities to affect each component

A

Specificity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

-Strength training results in specific strength changes

A

Specificity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

-Work hard enough, at levels that are vigorous and long enough to overload your body.

A

Overload

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

You can’t hoard physical fitness

A

Regularity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

-At least three balanced workouts a week

A

Regularity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

-Increase the intensity, frequency, and or duration of activity over periods of time in order to improve.

A

PROGRESSION

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q
  • stands for Frequency, Intensity, Time, and Type of exercise.
A

The FITT principles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

These are the four components that we can consider when creating a training program

A

FITT PRINCIPLES

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

-How often you train?

A

FREQUENCY

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

-How hard you work during a training session

A

INTENSITY

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

-he duration of the training session

A

TIME

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

-The form of exercise you undertake.

A

TYPE

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

We covered FITT principles is and learned about each elements it’s now time to put this theory into practice and explore how we might use this information within a training program

A

HOW TO USE THE FITT PRINCIPLE

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

-is a physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body used to improve mental health.

A

Exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

-The World Health Organization (WHO) and American health association (AHA) recommend 150 minutes of moderate intensity of physical activity or 75 minutes of vigorous physical activity weekly.

A

Exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

-is designed to prepare the body for exercise by increasing heart rate circulation.

A

Warm up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

-Jogging, jumping jacks

A

Warm up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q
  • is the main focused on improving cardiovascular fitness, muscular strength or a combination.
A

Conditioning

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

-helps the body gradually return to a state of rest, reducing heart rate and body temperature. It’s aids in preventing muscles soreness and stiffness.

A

COOL DOWN

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

-improves flexibility, maintains joints range of motion and reduces muscle tension.

A

Stretching

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

-Squats, lunge, inchworm and arm circle

A

WARM UP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

-Squat jump, push-up, burpee and lunge

A

CONDITIONING

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

-Shoulder strength, hamstring stretch and standing quad stretch

A

COOL DOWN

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

-Standing quad stretch and shoulder stretch

A

STRETCHING

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

-Strength testing measures the maximal amount of force a muscle group can exert art one time.

A

MUSCULAR ENDURANCE AND MUSCULAR STRENGTH

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

-Muscle endurance testing by comparison measures the length of time a muscle group can contact and release before it fatigues.

A

MUSCULAR ENDURANCE AND MUSCULAR STRENGTH

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

-The exercises used include the push up test and core strength and stability test. Sometimes, a trainer will use a MATRONOME to see how long you can keep up with the rhythm. The results are then compared to people of the same age group sex to establish your baseline levels.

A

MUSCULAR ENDURANCE AND MUSCULAR STRENGTH

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

-Strength and endurance test are valuable as they help the trainer pinpoints with muscle groups are stronger and which are vulnerable and in need of focused attention.

A

MUSCULAR ENDURANCE AND MUSCULAR STRENGTH

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Purpose: to measure the explosive power of the legs

A

STANDING LONG JUMP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Equipment Required: tape measure to measure distance jump, non-slip floor for takeoff, and soft landing area preferred.

A

STANDING LONG JUMP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Procedure: the athlete stands behind a line marked on the ground with feet slightly apart.

A

STANDING LONG JUMP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Purpose: the plank test measures the control and endurance of the back/core stabilizing muscle.

A

PLANK

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Equipment Required: flat and clean surface, stopwatch, recording sheets, and pen

A

PLANK

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Procedure: the aim of this is to hold an elevated position for as long as possible.

A

PLANK

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Purpose: the test for the upper body strength

A

PUSH UP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Procedure: men should use the standard “MILITARY-STYLE” push up position with only the hands and the toes touching the floor in the standing position.

A

PUSH UP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Scoring: do as many push ups as possible until exhaustion. Count the total number of pushups performed.

A

PUSH UP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

1.What does the strength testing measure?

A

-The maximal amount of force a muscle group can exert at one time.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q
  • is a physical action that propels an individual from one place to another. This is mean moving forward, backward, or even upwards using certain skills.
A

LOCOMOTOR MOVEMENTS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

-Why are locomotor movements so important? The obvious answer is that we all need to move one location to another throughout our daily lives.

A

IMPORTANCE OF LOCOMOTOR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

-CARDIOVASCULAR HEALTH

A

LOCOMOTOR SKILLS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

-ENDURANCE

A

LOCOMOTOR SKILLS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

-BALANCE
-COORDINATION

A

LOCOMOTOR SKILLS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

-Use sooth, straight steps with arms swinging gently in opposition of feet. Practice different kind of walks low with bents legs.

A

WALKING

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

-One foot is the leader, and the other foot follows behind

A

GALLOPING

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

-With feet close together, push off with both feet and land on both feet.

A

JUMPING

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

-With one foot on the ground, push with your toes.

A

HOPPING

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

-Move sideways with one – foot leading (a sideways gallop)

A

SIDE-SLIDING

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

-Go over an object leading with one foot and landing on the other.

A

LEEPING

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

March with knees high each time one knees is the air hop on the other foot.

A

SKIPPING

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

-s are fundamental body movements that do not incorporate travelling. They are stability skills that includes movements of limbs or body parts and sometime even the whole body. They are occasionally referred to as axial movements as in revolving around axis.

A

NON-LOCOMOTOR MOVEMENTS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

-HELPS KEEP THE BODY HEALTHY
-HELP KEEP YOUR BONES HEALTHY
-IT HELP TO KEEP STRENGTH FOR A LONGER PERIOD

A

NON-LOCOMOTOR SKILLS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

-Move or cause a move in a circular direction wholly or partially around an axis or point.

A

TURN

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

-Straighten or exert ones body or a oart of ones body to its full length.

A

SWAY

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

-Incline the body downward from the vertical

A

STRETCH

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

-Move sideways with one-foot leading (a sideways gallop)

A

BEND

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

-Exert force on (someone or something) to cause movements toward oneself

A

PUSH

58
Q

Moving a body part side to side or forward and back like a pendulum

A

PULL

59
Q

-To form your body into a curved shape )ex. Fitness rowing)

A

SWINGING

60
Q

-An even distribution of weight enabling you to remain upright and steady (ex. Gymnastics, gold)

A

CURLING

61
Q

-Refers to rotating body parts around an axis while the base stays stationary.

A

BALANCING

62
Q
  • one of the four types of exercise along with strength, balance and flexibility. Also called aerobic exercise, endurance exercise includes activities that increase your breathing and heart rate such as walking, jogging, swimming, biking and jumping rope.
A

TWISTING

63
Q
  • keeps your heart, lungs and circulatory system healthy and improves your overall fitness. As a result, people who get the recommended regular physical activity can reduce the risk of many disease such as diabetes, heart disease, and stroke.
A

ENDURANCE TRAINING EXCERCISE

64
Q

-BIKING
-BRISK WALKING
-BURPEES
-CYCLING
-RUNNING
-DANCING

A

CARDIOVASCULAR ENDURANCE

65
Q

-INCHWORMS
-PUS-UPS
-WALKING LUNGES
-SQUAT
-DIPS
-PLANK

A

MUSCULAR ENDURANCE

66
Q

-(also known as resistance training) is a type of exercise that causes your muscles to contract against an outside resistance.

A

Strength training

67
Q

-helps to maintain muscle strength and function and improve general physical function.

A

Increased Muscle Mass

68
Q

-\ helps reduce the risk of bone fractures

A

Stronger Bones

69
Q

-Joint Flexibility: can reduce symptoms of stiffness and arthritis

A

-Joint Flexibility

70
Q

-by giving the ability to do more.

A

Enhances overall quality life

71
Q

-: can help to manage your weight

A

Weight control

72
Q

-Helps to control your blood sugar

A

Benefits of Strength Training

73
Q

-Can help prevent reoccurrence or secondary cancer

A

Benefits of Strength Training

74
Q

-can help reduce falls

A

Balance

75
Q

-Reduction in cancer-related fatigue and anxiety and depression.

A

Benefits of Strength Training

76
Q

-Hip-Dominant (deadlifts, hinges, and swings)

A

Basic Strength Exercise

77
Q

-Knee-dominant (squats and lunges)

A

Basic Strength Exercise

78
Q

-Pushing movements (push-ups, dips, and presses)

A

Basic Strength Exercise

79
Q

-Pulling Movements (rows and pull-ups)

A

Basic Strength Exercise

80
Q

-Gait Patterns (such as walking and running)

A

Basic Strength Exercise

81
Q
  • the range of motion in a joint or group of joints or the ability to move joints effectively through a complete range motion.
A

Flexibility Training

82
Q

-are activity that improve the ability to maintain the movement necessary for carrying out daily task an physical activity.

A

Flexibility Training

83
Q
  • stretch your muscles and help your body move and bend more easily.
A

Flexibility Training

84
Q

-the hamstring muscles by sitting on the ground with your legs straight, and leaning forward

A

Static Stretches

85
Q

-the calves by stepping forward with one leg, and shifting your weight toward the front leg

A

Static Stretches

86
Q
  • your thigh muscle by bending one leg back toward, your buttock, and holding on to your foot
A

Static Stretches

87
Q

High Steps: Raise your knee toward your chest, hold on to your shin and then bring your leg back down. Then, do this with opposite leg. You can do this while standing in one place or while walking.

A

Dynamic Stretches

88
Q

ankle Stretch: Raise one foot up slightly off the ground, keep your leg straight and flex your foot with your toes pointed up. Repeat with the opposite foot.

A

Dynamic Stretches

89
Q

Arm swings: Start with your arms straight in front of you, with your palms facing down. Walk forward, and swing your arms together to the right so that your left arms goes across your chest.

A

Dynamic Stretches

90
Q

-Arm Circles: hold your arms straight at your sides, parallel to the floor. Do arm circles in each direction, making bigger circles as you get more flexible.

A

Dynamic Stretches

91
Q

-Fewer Injuries
-Less pain
-Improve posture and balance
-A positive state of mind
-Greater strength
-Improved physical performance

A

Benefits of Flexibility

92
Q
  • the study of food an how it affects the health and growth of the body. Nutrients are substances found in foods that our bodies use to grow, reproduce and survive.
A

NUTRITION

93
Q
  • important for growth and development. They also help your body repair tissue, carry oxygen digest foods, and regulate hormones.
A

PROTEINS

94
Q

re used for energy. When you eat foods containing carbs, your body breaks these into “glucose” (blood sugar) which your cells use for energy.

A

CARBOHYDRATES

95
Q

-from pasta, bread, rice, potatoes, cereals, fruit, milk, and sugar.

A

CARBOHYDRATES

96
Q

from meat, legumes (beans, peas, lentils), nuts, seafood, and eggs.

A

PROTEINS

97
Q

Fats are used to store energy, protect organs, support cell growth, and help your body absorb nutrients.

A

LIPID

98
Q

2 types of fats: saturated (the “bad” kind) and unsaturated (the “good” kind).

A

LIPIDS

99
Q

-Get unsaturated fats from oil, nuts, seeds, avocados, salmon.

A

LIPIDS

100
Q

-is important for vision, growth, cell division, reproduction, and immunity.

A

VITAMIN A

101
Q

-is needed to form blood vessels, cartilage, muscle, and collagen. It is also important for healing and helps your body absorb and store iron.

A

VITAMIN C

102
Q
  • is needed for building bones and keeping them healthy.
A

VITAMIN D

103
Q

-helps to make proteins that are needed for blood clotting and building bones.

A

VITAMIN K

104
Q

-is used to help the kidneys, heart, muscles, and nervous systems work properly.

A

POTASSIUM

105
Q
  • helps nerves and muscles to function and helps your body regulate fluid levels (so that you don’t swell).
A

SODIUM

106
Q
  • is used to form bones and teeth.
A

CALCIUM

107
Q
  • contributes to healthy bones and teeth plays a role in forming DNA and RNA
A

PHOSPHORUS

108
Q
  • supports muscle and nerve function and is used in energy production.
A

MAGNESIUM

109
Q
  • helps your immune system and metabolism function
A

ZINC

110
Q

is needed to form red blood cells, which carry oxygen throughout the body.

A

IRON

111
Q

is essential for many bodily functions since human bodies are made up of around 60% water. I

A

WATER

112
Q

Helps your body keep a normal temperature, lubricates joints, protects your spinal cord, and helps you get rid of wastes through sweating, urinating, and bowel movements.

A

WATER

113
Q

-Grains

A

EAT MOST

114
Q
  • Vegetables and Fruits
A

EAT MORE

115
Q

-Meat, Fist, Egg, and alternatives (including dry beans) and milk and alternatives

A

EAT MODERATELY

116
Q

-– Fat/Oil, salt and sugar

A

EAT LESS

117
Q

This is the only reason we need to eat because food is fuel. We need it to survive and thrive.

A

FUEL EATING

118
Q

-When we are fuel eating, we choose to eat foods that are nourishing to the body and stop when we are satisfied. This should, ideally, happen consciously and intentionally.

A

FUEL EATING

119
Q

-This is eating foods that don’t have nutritional value for our body (desserts, savory snacks, and the like), but it provides pleasure. Joy eating can and should happen occasionally so that we are satisfying our need for pleasure that we get from food.

A

JOY EATING

120
Q

-Ideally, joy eating should be done minimally and mindfully so that you actually experience the pleasure of that food.

A

JOY EATING

121
Q

This is all mindless eating that occurs during and between meals, whether it’s fuel or joy eating.

A

FOG EATING

122
Q

-It’s the grazing and snacking that you may not be aware of: it’s eating when you are not hungry.

A

FOG EATING

123
Q
  • is overeating. And overeating is the reason we gain weight or not lose extra weight.
A

FOG EATING

124
Q

-This type of eating feels out of control, and always results in negative consequences both physically and emotionally.

A

STORM EATING

125
Q

can look like binge eating where nothing seems enough. It is absolutely an act out of emotional cues and not physical hunger.

A

STORM EATING

126
Q

is a strategy to help you and your family stay on track with healthy eating. Mapping out a weekly menu and writing a grocery list a set you up for a week of healthy, delicious meals.

A

MEAL PLAN

127
Q

-The benefits of menu planning include decreased stress, steady blood sugars, increased energy, fewer skipped meals, saving money, and reducing food waste.

A

MEAL PLANNING

128
Q

Anna Joy feels stressed after a long day at work and decides to indulge in her favorite comfort foods, despite not feeling hungry.

A

STORM EATING

129
Q

Noely and his friends gather for a movie night and enjoy popcorn, chips, and candies together.

A

JOY EATING

130
Q

After a busy morning, Noel finds herself mindlessly snacking on cookies and chips while working at her desk, even though she ate breakfast an hour ago.

A

FOG EATING

131
Q

Mely decides to prepare a weekly meal plan and creates a grocery list to help her stay on track with healthy eating.

A

MEAL PLANNING

132
Q

Eddie wants to improve his eating habits and starts consciously choosing nutrient-rich foods to fuel his body throughout the day.

A

FUEL EATING

133
Q

-A fitness test, also known as a fitness assessment, comprises a series of exercises that help evaluate your overall health and physical statuS

A

PHYSICAL FITNESS TEST

134
Q
  • is the range of motion in a joint or group of joints or the ability to move joints effectively through a complete range of motion.
A

FLEXIBILITY

135
Q

Sit and Reach

A

FLEXIBILITY TEST

136
Q

is how efficiently your heart, blood vessels, and lungs to supply oxygen rich blood to working muscles during physical activity (aerobic activity like walking,

A

CARDIOVASCULAR ENDURANCE

137
Q

-also known as stress testing.

A

CARDIOVASCULAR ENDURANCE

138
Q

3 Minute Step Test

A

CARDIOVASCULAR TEST

139
Q

-Describes the components that comprise your total body weight, including your muscles, bones, and fat. Body Composition in this test refers only to the Body Mass Index (BMI) of the students.

A

BODY COMPOSITIONS

140
Q

It can enhance overall flexibility and main aid in preventing injuries.

A

STRETCHING

reviewers (14 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions