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Fall 2020, Wellness 101 > final exam > Flashcards

final exam Flashcards

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1
Q

Should someone who wants to be in a better shape workout every day?

A

No, it is unnecessary. Also, the body needs to relax

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2
Q

How many minutes of workout per week is ideal?

A

150min

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3
Q

How much time per week of physical activity is necessary for someone to improve?

A

60min

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4
Q

What are the five principles of exercise?

A 
Specificity 
Overload
Progressive overload 
Individuality 
Maintenance
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5
Q

Explain briefly the concept of specificity.

A

The body adapts to the demand, so with given exercise the body will go through given adaptation.

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6
Q

How to improve cardio?

A

run long distance/duration

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7
Q

How to improve arm muscle endurance?

A

bicept curl low loads 13-25x

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8
Q

How to improve legs muscle strenght?

A

Squats high load 1-6x

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9
Q

How to improve glycogen energie system?

A

Sprint max speed 30-45 s

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10
Q

How to improve ATP-CP energie system?

A

Squats high load 1-6x

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11
Q

What is the concept behing the overload principle of exercise?

A

To improve physical health, need to challenge the body to do more pa

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12
Q

What are the 4 main overload components of fitness?

A 
FITT
1- Frequency 
2- intensity 
3- time 
4- type of exercise
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13
Q

Name the three other overload components of fitness?

A

tempo, density, rest time

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14
Q

What is the frequency of an exercise?

A

number of time you workout per week

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15
Q

what is the intensity of an exercise?

A

number of reps, the weight, the lenght of the run or pace

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16
Q

What is the time of an exercise?

A

time you do each exercise

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17
Q

What is the type of exercise when talking about the components of fitness?

A

concentric, isometric, stretch,, etc

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18
Q

What is the concept of progressive overload?

A

As you workout, the initial workout plan gets easier and have to gradually increase workload

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19
Q

We should increase every components exept one we should change completely and one we shoudl decrease, what are they?

A

Type of exercise

rest time

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20
Q

Explain the concept of individuality

A

everyone is unique and adapts at different paces

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21
Q

What are the 4 points that can affect individuality?

A

Heredity (body type, muscle type)
nutrition
motivation
environment influences

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22
Q

Explain the concept of maintenance

A

once you have attained your goals, you can do less to maintain

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23
Q

Once you start doing maintenance, what should you change or not change in your components of fitness?

A

down frequency
down duration
down density
NOT CHANGE intensity

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24
Q

What are the 7 types of exercises?

A 
Aerobic
anaerobic
concentric 
eccentric
 isometric 
pylometric 
streching
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25
Q

What does the aeorbic system works in the body and which energie system?

A

heart
lungs
large muscle groups
oxygen energie system

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26
Q

What type of activity would fall into aerobic? give an example

A

low to moderate intensity for long period of time

run, bike, team sport

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27
Q

What type of exercise would fall into the anaerobic category? give an example

A

high to maximum intensity for short period

sprint

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28
Q

What energie systems are sollicitated in anaerobic exercises?

A

glycogen and ATP-CP

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29
Q

The anaerobic system is necessary to build those three things?

A

speed, strenght and power

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30
Q

Anaerobic can help another system, which one is it?

A

Aerobic

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31
Q

What are the two points that describe concentric exercises?

A

muscle shortens

going up against gravity

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32
Q

What are the two points that describe eccentric exercises?

A

mucle lengten

going with gravity

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33
Q

Explain what are the isometric exercises ?

A

muscle contractions against resisance

hold a contraction

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34
Q

example of isometric exercises

A

plank anc chair

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35
Q

What are the three point of pylometric exercises?

A

quick eccentrick and explosive concentric

elastic properties

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36
Q

What does streching help with (4)

A

range of motions
performance
strength and power
decrease risk of injury

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37
Q

How can we describe physical fitness?

A

body’s ability to adapt to different physical effort

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38
Q

What are the 6 aspects of physical fitness that you can work on?

A 
cardio endurance
muscular strenght and endurance 
body composition
flexibility
posture 
ability to relax
39
Q

what are the 3 aspects of physical fitness that you can’t control?

A

age
heredity
gender

40
Q

Cardiovascular endurance is the body’s ability to perform… (3)

A
  • activity includint most of the body’s large muscles
  • moderate to high intensity activities
  • activities for a certain period of time
41
Q

Why does cardio produces a lot of sweat?

A

because it uses most of bid muscles, that muscles produce 70% of body heat, and that sweat regulates body temperature

42
Q

What are the effects of cardio activity on the brain (4)

A

stress relief, better mood, helps with concentration, decrease chances of stroke

43
Q

What are the effects of cardio activity on the heart (5)

A

better oxygenation, slower resting heart rate, decrease the risk of heart decease, increase heart strenght, help recover faster from heart attack

44
Q

What are the effects of cardio activity on the muscles (3)

A

decrease tension, increase oxygen usage, slows lactic acid

45
Q

What are the effects of cardio activity on the lungs (3)

A

increase capacity and O2 extraction, decrease risks of lung cancer

46
Q

What are the effects of cardio activity on the body metabolism and the blood circulation (4)

A

regulates blood pressure, increase good cholesterol, decrease chances of atherosclerosis, increase basal metabolism rate

47
Q

What are the effects of cardio activity on the fat tissues

A

decrease quantity

48
Q

what are the 4 ways to test health of our cardio?

A
  • resting heart rate
  • lung capacity
  • VO2… max O2 consumption
  • blood pressure
49
Q

What are the five characteristic that a cardio programm should have?

A

SMART

  • specific
  • measurable
  • attainable
  • relevant
  • time-bound
50
Q

What should you also apply to your programm?

A

5 principles of training

51
Q

In overload and when building a cardio training programm, if the exercise is continuous, what should be the frequency?

A

3-5

52
Q

In overload and when building a cardio training programm, if the exercise is in interval, what should be the frequency?

A

2-3

53
Q

In overload and when building a cardio training programm, if the exercise is continuous, what should be the intensity?

A

moderate

54
Q

In overload and when building a cardio training programm, if the exercise is in interval, what should be the intensity?

A

high to max

55
Q

In overload and when building a cardio training programm, if the exercise is continuous, what should be the duration?

A

minimum 25-30 minutes

56
Q

In overload and when building a cardio training programm, if the exercise is continuous, what should be the rest time?

A

none until the end

57
Q

In overload and when building a cardio training programm, if the exercise is in interval, what should be the rest time?

A

1-3 minutes

58
Q

What is the Karoven formula to calculate the intensity of a cardio exercise?

A

(Hr max - Hr rest ) x intensity (0.7) + Hr rest

Target heart rate

59
Q

What is a isotonic exercise?

A

dynamic movement

60
Q

What is a Isokinetic exercise?

A

constant speed/load for full range of motion

61
Q

Electrical Exercise, what is it?

A

contract muscles by electric shock, injuries

62
Q

What are the benefits on strength to have good muscular strengh and endurance? 2

A

Better performance

Everyday tasks easier

63
Q

What are the benefits on posture to have good muscular strength and endurance?2

A

less lower back pain

less joint pain

64
Q

What are the benefits on balance to have good muscular strength and endurance?

A

improves it

65
Q

What are the benefits on bones and tendons to have good muscular strength and endurance? 2

A

They are stronger

decrease risk of injuries

66
Q

What are the benefits on basal metabolism to have good muscular strength and endurance?2

A

it is faster

burn calories doing nothing

67
Q

What are the benefits of diseases to have good muscular strength and endurance? Explain why 1

A

more resistant to diseases, immune system feeds on muscles

68
Q

What are the benefits of increasing homeostasis to have good muscular strength and endurance? 2

A

Regulates hormones

increase blood circulation

69
Q

What are the benefits of psycological benefits to have good muscular strength and endurance?2

A

self-esteem

confidence

70
Q

How do muscles grow?

A

effort creates tiny tears

body fills them stronger fibers

71
Q

What is the definition of muscular strenght?

A

muscle produces high level of tension when performing contractions under maximum effort

72
Q

How can we evaluate muscular strenght?

A

heavier load we can do once

73
Q

What is muscular endurance and how can we evaluate it?

A

how long can substain or repeat an action

plank test or 1min push up test

74
Q 
If we want to work on our muscular endurance: 
what type of exercise?
What Intensity?
How many reps?
How many sets? 
Frequency?
A 
concentruc-eccentric- isometric 
40-60% of max we can do once
13-25 reps 
2-5 sets
2-5x a week
75
Q 
If we want to work on our muscular strenght: 
what type of exercise?
What Intensity?
How many reps?
How many sets? 
Frequency?
rest?
A 
concentric (eccentric a little) 
80-100% of 1RM
1-6 reps 
3-10 sets 
2-3x a week 
long rests
76
Q 
If we want to work on our hypertrophy: 
what type of exercise?
What Intensity?
How many reps?
How many sets? 
Frequency?
rest
A 
Eccentric (concentric)
60-80% 1RM
7-12 reps 
2-5 sets 
2-4x per week 
long rests between training for eccentric
77
Q

Someone working on muscle developpment should be
eating ___ to ___g of proteins per Kg of body mass.
____ is unnecessary

A

1 - 1.8g

more

78
Q

Carbohydrate are necessary for_____

they are a ____ to activate _____

A

Energie
Stimuli
Hypertrophy

79
Q

Calories should be consumed in a _____

Otherwise body ____ the ____

A

surplus
eats
muscles

80
Q

Cardio should be also important for someone working on muscle developpment beause if muscles dont have ___ they will ____

A

Oxygen

get tired

81
Q

What is the periodization in weight training?

A

Change training to train different functions of muscles.

82
Q

Periodization helps not to get _____
It also helps with muscle _____
To overcome a _____

A

bored
gain
plateau

83
Q

What is the best technique to maintain muscle balance.

A

Using agonist and antagonist

Start with big muscles end with small

84
Q

You should always ___ during the most intense phase of the exercise not to ____ small veins. We call this ____ ____

A

exhale
blow
Valsalva Maneuver

85
Q

What is stress?

A

response to body and mind in any given situation - good or bad

86
Q

Why do we stress?

A

Its the fight or flight. Body prepares to cope or run.

87
Q

When you are stressed the body releases ___ to give you energie and ____ to numb the potential pain.

A

Adrenaline

Endorphine

88
Q

When you are stressed the body will _____ your breathing rate to ____ the 02 in the body

A

increase

increase

89
Q

When you are stressed the body will ____ the pupils, the hearing will be _____ and the ____ gland will stop producing it.

A

dilate
more precise
salvary

90
Q

When you are stressed the body will stop ______, the ____ glands will activate, and the muscles will ____.

A

digestion
sweat gland
tense

91
Q

When you are stressed the blood _____ and will be satrurated with _____ to produce ___ and _____ the bleeding

A

thinckens
glucose
energie
slow

92
Q

What are the 3 things that can cause stress overload?

A

1- too much stress long-term
2- innefficient stress-management
3- state of alarm and stress not resolved

93
Q

What are the symptoms of stress overload. There are 9, name at least 6.

A 
1- racing heartbeat 
2- nervus twitches/habits 
3- loss of [ ]
4- tense muscles 
5- headaches 
6- digestive problems 
7- difficulty sleeping 
8- anxiety 
9- hyperactivity

Fall 2020, Wellness 101 (2 decks)

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