final exam Flashcards
Should someone who wants to be in a better shape workout every day?
No, it is unnecessary. Also, the body needs to relax
How many minutes of workout per week is ideal?
150min
How much time per week of physical activity is necessary for someone to improve?
60min
What are the five principles of exercise?
Specificity Overload Progressive overload Individuality Maintenance
Explain briefly the concept of specificity.
The body adapts to the demand, so with given exercise the body will go through given adaptation.
How to improve cardio?
run long distance/duration
How to improve arm muscle endurance?
bicept curl low loads 13-25x
How to improve legs muscle strenght?
Squats high load 1-6x
How to improve glycogen energie system?
Sprint max speed 30-45 s
How to improve ATP-CP energie system?
Squats high load 1-6x
What is the concept behing the overload principle of exercise?
To improve physical health, need to challenge the body to do more pa
What are the 4 main overload components of fitness?
FITT 1- Frequency 2- intensity 3- time 4- type of exercise
Name the three other overload components of fitness?
tempo, density, rest time
What is the frequency of an exercise?
number of time you workout per week
what is the intensity of an exercise?
number of reps, the weight, the lenght of the run or pace
What is the time of an exercise?
time you do each exercise
What is the type of exercise when talking about the components of fitness?
concentric, isometric, stretch,, etc
What is the concept of progressive overload?
As you workout, the initial workout plan gets easier and have to gradually increase workload
We should increase every components exept one we should change completely and one we shoudl decrease, what are they?
Type of exercise
rest time
Explain the concept of individuality
everyone is unique and adapts at different paces
What are the 4 points that can affect individuality?
Heredity (body type, muscle type)
nutrition
motivation
environment influences
Explain the concept of maintenance
once you have attained your goals, you can do less to maintain
Once you start doing maintenance, what should you change or not change in your components of fitness?
down frequency
down duration
down density
NOT CHANGE intensity
What are the 7 types of exercises?
Aerobic anaerobic concentric eccentric isometric pylometric streching
What does the aeorbic system works in the body and which energie system?
heart
lungs
large muscle groups
oxygen energie system
What type of activity would fall into aerobic? give an example
low to moderate intensity for long period of time
run, bike, team sport
What type of exercise would fall into the anaerobic category? give an example
high to maximum intensity for short period
sprint
What energie systems are sollicitated in anaerobic exercises?
glycogen and ATP-CP
The anaerobic system is necessary to build those three things?
speed, strenght and power
Anaerobic can help another system, which one is it?
Aerobic
What are the two points that describe concentric exercises?
muscle shortens
going up against gravity
What are the two points that describe eccentric exercises?
mucle lengten
going with gravity
Explain what are the isometric exercises ?
muscle contractions against resisance
hold a contraction
example of isometric exercises
plank anc chair
What are the three point of pylometric exercises?
quick eccentrick and explosive concentric
elastic properties
What does streching help with (4)
range of motions
performance
strength and power
decrease risk of injury
How can we describe physical fitness?
body’s ability to adapt to different physical effort
What are the 6 aspects of physical fitness that you can work on?
cardio endurance muscular strenght and endurance body composition flexibility posture ability to relax
what are the 3 aspects of physical fitness that you can’t control?
age
heredity
gender
Cardiovascular endurance is the body’s ability to perform… (3)
- activity includint most of the body’s large muscles
- moderate to high intensity activities
- activities for a certain period of time
Why does cardio produces a lot of sweat?
because it uses most of bid muscles, that muscles produce 70% of body heat, and that sweat regulates body temperature
What are the effects of cardio activity on the brain (4)
stress relief, better mood, helps with concentration, decrease chances of stroke
What are the effects of cardio activity on the heart (5)
better oxygenation, slower resting heart rate, decrease the risk of heart decease, increase heart strenght, help recover faster from heart attack
What are the effects of cardio activity on the muscles (3)
decrease tension, increase oxygen usage, slows lactic acid
What are the effects of cardio activity on the lungs (3)
increase capacity and O2 extraction, decrease risks of lung cancer
What are the effects of cardio activity on the body metabolism and the blood circulation (4)
regulates blood pressure, increase good cholesterol, decrease chances of atherosclerosis, increase basal metabolism rate
What are the effects of cardio activity on the fat tissues
decrease quantity
what are the 4 ways to test health of our cardio?
- resting heart rate
- lung capacity
- VO2… max O2 consumption
- blood pressure
What are the five characteristic that a cardio programm should have?
SMART
- specific
- measurable
- attainable
- relevant
- time-bound
What should you also apply to your programm?
5 principles of training
In overload and when building a cardio training programm, if the exercise is continuous, what should be the frequency?
3-5
In overload and when building a cardio training programm, if the exercise is in interval, what should be the frequency?
2-3
In overload and when building a cardio training programm, if the exercise is continuous, what should be the intensity?
moderate
In overload and when building a cardio training programm, if the exercise is in interval, what should be the intensity?
high to max
In overload and when building a cardio training programm, if the exercise is continuous, what should be the duration?
minimum 25-30 minutes
In overload and when building a cardio training programm, if the exercise is continuous, what should be the rest time?
none until the end
In overload and when building a cardio training programm, if the exercise is in interval, what should be the rest time?
1-3 minutes
What is the Karoven formula to calculate the intensity of a cardio exercise?
(Hr max - Hr rest ) x intensity (0.7) + Hr rest
Target heart rate
What is a isotonic exercise?
dynamic movement
What is a Isokinetic exercise?
constant speed/load for full range of motion
Electrical Exercise, what is it?
contract muscles by electric shock, injuries
What are the benefits on strength to have good muscular strengh and endurance? 2
Better performance
Everyday tasks easier
What are the benefits on posture to have good muscular strength and endurance?2
less lower back pain
less joint pain
What are the benefits on balance to have good muscular strength and endurance?
improves it
What are the benefits on bones and tendons to have good muscular strength and endurance? 2
They are stronger
decrease risk of injuries
What are the benefits on basal metabolism to have good muscular strength and endurance?2
it is faster
burn calories doing nothing
What are the benefits of diseases to have good muscular strength and endurance? Explain why 1
more resistant to diseases, immune system feeds on muscles
What are the benefits of increasing homeostasis to have good muscular strength and endurance? 2
Regulates hormones
increase blood circulation
What are the benefits of psycological benefits to have good muscular strength and endurance?2
self-esteem
confidence
How do muscles grow?
effort creates tiny tears
body fills them stronger fibers
What is the definition of muscular strenght?
muscle produces high level of tension when performing contractions under maximum effort
How can we evaluate muscular strenght?
heavier load we can do once
What is muscular endurance and how can we evaluate it?
how long can substain or repeat an action
plank test or 1min push up test
If we want to work on our muscular endurance: what type of exercise? What Intensity? How many reps? How many sets? Frequency?
concentruc-eccentric- isometric 40-60% of max we can do once 13-25 reps 2-5 sets 2-5x a week
If we want to work on our muscular strenght: what type of exercise? What Intensity? How many reps? How many sets? Frequency? rest?
concentric (eccentric a little) 80-100% of 1RM 1-6 reps 3-10 sets 2-3x a week long rests
If we want to work on our hypertrophy: what type of exercise? What Intensity? How many reps? How many sets? Frequency? rest
Eccentric (concentric) 60-80% 1RM 7-12 reps 2-5 sets 2-4x per week long rests between training for eccentric
Someone working on muscle developpment should be
eating ___ to ___g of proteins per Kg of body mass.
____ is unnecessary
1 - 1.8g
more
Carbohydrate are necessary for_____
they are a ____ to activate _____
Energie
Stimuli
Hypertrophy
Calories should be consumed in a _____
Otherwise body ____ the ____
surplus
eats
muscles
Cardio should be also important for someone working on muscle developpment beause if muscles dont have ___ they will ____
Oxygen
get tired
What is the periodization in weight training?
Change training to train different functions of muscles.
Periodization helps not to get _____
It also helps with muscle _____
To overcome a _____
bored
gain
plateau
What is the best technique to maintain muscle balance.
Using agonist and antagonist
Start with big muscles end with small
You should always ___ during the most intense phase of the exercise not to ____ small veins. We call this ____ ____
exhale
blow
Valsalva Maneuver
What is stress?
response to body and mind in any given situation - good or bad
Why do we stress?
Its the fight or flight. Body prepares to cope or run.
When you are stressed the body releases ___ to give you energie and ____ to numb the potential pain.
Adrenaline
Endorphine
When you are stressed the body will _____ your breathing rate to ____ the 02 in the body
increase
increase
When you are stressed the body will ____ the pupils, the hearing will be _____ and the ____ gland will stop producing it.
dilate
more precise
salvary
When you are stressed the body will stop ______, the ____ glands will activate, and the muscles will ____.
digestion
sweat gland
tense
When you are stressed the blood _____ and will be satrurated with _____ to produce ___ and _____ the bleeding
thinckens
glucose
energie
slow
What are the 3 things that can cause stress overload?
1- too much stress long-term
2- innefficient stress-management
3- state of alarm and stress not resolved
What are the symptoms of stress overload. There are 9, name at least 6.
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
