Brainscape's Knowledge GenomeTM

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


See full index

Phy Ed > Effortless Exercise > Flashcards

Effortless Exercise Flashcards

1
Q

The minimum amount of exercise you should get is…

A

20-30 minutes per day in parts, for 5-6 days per week.

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

The four key concepts are to…

A

… develop muscle memory
… avoid fatigue
… do few reps for many sets, with short rest times
… do high-intensity exercises.

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

One way to remember what muscle memory is:

A

Cells that fire together wire together.

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

Why do few reps with many sets?

A

To keep your nervous system fresh and able to recover.

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

How often can you workout using the same muscles?

A

Every day, because this method doesn’t over stress your muscles.

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

What happens when you exercise more often with this method?

A

You lift more total weight per week, month, and year.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What do short rests do for you?

A

They produce growth hormone.

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

In what way should you never exercise?

A

Never exercise to muscle failure.

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

How do you build muscle mass?

A

By having short rest times between sets of exercises. This increases growth hormones.

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

What can you use this system with?

A

You can use this system with any exercise.

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

Instead of doing sit-ups, do…

A

… crunches, 1/4 or 1/3 the way up to focus on your abs.

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

To start this exercise method, you should…

A

… exercise daily for at least 30 days.

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

If one set mixes exercises for different body parts, …

A

… you can rest for less than 30 seconds or do 3 sets before resting.

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

If you stop feeling like working out, …

A

… make the exercises easier in some way; fewer reps or sets, longer rest time, more days off.

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

Compared to the maximum reps you can do, how many reps should you do in a set?

A

Do 1/3 to 1/2 the maximum number of reps you can do.

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

How should you do all exercises?

A

Quickly.

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

Muscle memory occurs in your body when…

A

… your mind learns a new concept and transmits it to your body.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Muscles remember…

A

… how to stand up, ride a bike, catch a football, and sit down on furniture when you know where it always is.

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

The two stages of muscle memory:

A

Practice an exercise that trains the muscle correctly.

Then reinforce this usage throughout the day.

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

When you train your muscles to take over with muscle memory…

A

… exercise becomes easier.

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

How is your body like a bank account?

A

You have to keep making deposits if you want to make withdrawals.

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

The Muscle Memory Daily Ten exercises are designed to…

A

… gracefully lead into the next movements.

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

Do stretches between some Muscle Memory exercises because…

A

… every contraction requires an opposite relaxation.

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

After doing the ten Muscle Memory exercises for a while…

A

… they will become second nature to you.

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

Two places of the body where there should be long spaces:

A

Between ear and shoulder, and between ribs and hips.

26
Q

The back of your head should be…

A

… in line with your upper back.

27
Q

Shoulders should point…

A

… straight to the ceiling.

28
Q

You need to feel the same strength in…

A

… the chest and the upper back.

29
Q

Position your ribs…

A

… down in front and lifted in the back.

30
Q

Your chest should be…

A

… more forward than your belly.

31
Q

For your hips, …

A

… your pelvic front should tilt up and your tailbone should tilt down.

32
Q

Your knee should be…

A

… aligned but not stiff.

33
Q

Feet should be…

A

… balanced with weight over the arches.

34
Q

When standing straight, …

A

… a plumb line should go down straight through the center of each body segment.

35
Q

To remember Set 1 - Ex 3

A

Ma sets up two candles for relaxation and rubs your forehead on the floor, as you hold and roll your knees and then raise and shake your legs in joy.

36
Q

To remember Set 2 - Ex 3

A

Ma falls over laughing and holds her foot on her knee, curling up like a pair of swans curving their necks into their wings.

37
Q

To remember Set 1 - Ex 2

A

Diamond Sit-ups: Noah defends himself from a giant caterpillar with two candles. The caterpillar rolls up and down. Then it hits its heavy head on Noah by bending its body forward.

38
Q

To remember Set 2 - Ex 2

A

Noah leaning back and rubbing a swan’s belly with one leg straight and knees even - first to the bottom, then small rubs in the center; then bending knee to push the swan over the top and then back to the floor. Then sit and spread knees to look down on swan and then squeeze the swan between your knees. Then other swan.

39
Q

To remember Set 3 - Ex 3

A

Push ma into a wave. Flatten her on the beach. Then push her boobs together. Shake her up in front of you and then push and shake her on each side.

40
Q

To remember Set 3 - Ex 1

A

A tie lies over a table that’s a bridge over a river with big waves. The bottom of the tie bends in; and then kicks out and falls off and folds up. It ends up back on and stretches both ends out straight. Pull it down and try to straighten it. Then wrap it around feet and pull it back to lengthen it.

41
Q

To remember Set 1 - Ex 1

A

Leg Lift: Half of a tie is moving up & down to fan the flames of two candles. Then it twists to each side.

42
Q

To remember Set 3 - Ex 2

A

Noah floats down the river and lands on the table. He tries to get up by passing one straight leg across behind him. Then he falls off the table with his knees close together and his feet apart. He stretches in several directions to try to get up.

43
Q

To remember Set 2 - Ex 1

A

A swan is straightening a tie for another swan. The bent tie straightens up slowly. When it’s up well, shake it back & forth.

44
Q

To remember Set 1 - Ex 4

A

Take the candle out of a bottle and then push the bottle’s neck into your chin.

45
Q

To remember Set 1 - Ex 5

A

Hold a candle on each shoulder and roll your shoulders at a judge.

45
Q

To remember Set 1 - Ex 6

A

Candles in front means pulling up your shoelaces from behind. Then take shoes off and push them open and shake them out behind.

45
Q

To remember Set 1 - Ex 7

A

Use candles to see what you’re doing and push a large pump up & down to milk a cow. Then pull the cow’s ears apart to tease before pulling the tits down. Push the cow’s head away over your head.

45
Q

To remember Set 2 - Ex 5w

A

Hug a swan dressed in a judge’s wig. Circle the swan-judge in all directions then push it away and juggle it on your feet.

45
Q

To remember Set 2 - Ex 6

A

Show off high heels on your shoulders while two swans try to snap them off with their beaks.

45
Q

To remember Set 2 - Ex 7

A

Push a cow off of two swans. Push its hooves up to shoulder height with straight arms. Then try to pull its legs apart. Get under and milk the cow and then run off with a pail of milk over your head.

46
Q

To remember Set 3 - Ex 5

A

Fight a judge who is caught up in a wave. Kick the judge with your leg straight and twist to get away from him. As he gets heavier, twist with bent legs. Then grab him and pull his wig down on each side of you. Then pull it off and shake it at each side.

47
Q

To remember Set 3 - Ex 6

A

Hit your shoulders with flip flops while thinking of walking into the wave.

48
Q

To remember Set 3 - Ex 7

A

A wave has broken a dynamite pump that you’re using to blow up a cow. Pulse it up & down slowly & tensely. Pull the lever out between your legs and then push it in between your knees. Then shake the cow’s bell instead.

49
Q

One way to remember hip placement is …

A

… to think of your hips as a pail of water that you don’t want to spill.

50
Q

To remember Set 2 - Ex 4

A

Swans can’t drink from a bottle of rye. On your back, lift it with a straight leg & swing a straight arm to it. The bottle would break on the floor. Then grab the bottle & hang onto it. Bend the neck of the bottle (heel up) & twirl the lip all around. Point the bottle on way down. Hug the bottle. Hold bottle with feet and pull cap off.

51
Q

To remember Set 3 - Ex 4

A

You fall over a table to grab a bottle of rye floating down a river in the waves. Fall with your knees together and your feet apart and stretch in a few directions to try to get up.

52
Q

To remember Set 3 - Ex 8

A

Pull ivy out of waves and wrap it around your wrists in all directions.

58
Q

To remember Set 1 - Ex 8

A

Ivy is moving away from candles and wrapping itself around your ankles. Pull the ivy up off your feet. Then push the pile together above your head. Celebrate with it turning into a trophy!

60
Q

To remember Set 1 - Ex 8

A

Ivy is moving away from candles and wrapping itself around your ankles. Pull the ivy up off your feet. Then push the pile together above your head. Celebrate with it turning into a trophy!

61
Q

To remember Set 3 - Ex 9

A

Push a bee away from you with your feet while it tries to get out of a wave.

62
Q

To remember Set 3 - Ex 10

A

As waves finally move in on you, move your feet in all directions in the waves.

Phy Ed (1 decks)

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