FITT 2 Flashcards
1
Q
can be described as a condition that helps us look, feel and do our best; it
is the foundation for health and well-being.
A
Fitness
2
Q
Planned, structured, repetitive movement of the body designed to improve or
maintain physical fitness.
A
Exercise
3
Q
describes many of the diseases and conditions associated with
inactivity and poor fitness
A
Hypokinetic disease
4
Q
Hypokinetic Diseases include:
A
✓ Obesity
✓ High blood pressure
✓ High cholesterol
✓ Osteoporosis
✓ Osteoarthritis
✓ Lower back pain
✓ Type 2 diabetes mellitus
5
Q
These types of exercises are low to moderate in intensity using slow twitch muscle fibres, these primarily
utilize energy created from the aerobic energy system and typically use large muscle groups in a
rhythmical movement for extended periods of time.
A
Aerobic/Cardiovascular
6
Q
are a form of strength training at a moderate to high intensity using fast twitch
muscle fibres to apply effort or force to overcome a specific load.
A
Anaerobic/Resistance
(Resistance Exercises)
7
Q
are movements in which contracting muscles stay the same length whilst applying a force
(the plank)
A
Isometric
8
Q
causes muscles to shorten as they contract under tension to apply force (upward phase
of a bicep curl)
A
Concentric
9
Q
are the opposite to concentric contractions, s, muscles lengthen under tension to apply a
force (controlled lowering phase of a bicep curl).
A
Eccentric
10
Q
are designed to “wake up” and engage specific muscles that may be underused or
not firing properly
A
Activation exercises
11
Q
These exercises target muscle groups and activate them in preparation for more
intense movements, such as lifting, running, or even daily activities
A
Activation exercises
12
Q
focus on improving the range of motion and movement control in
your joints
A
Mobility exercises
13
Q
is the combination of flexibility (muscle length) and stability (muscle control), and
exercises that improve mobility help you move more freely and with better technique
A
Mobility
14
Q
These exercises
prepare your joints for movement, reduce stiffness, and can enhance performance in dynamic,
multi-directional activities
A
Mobility exercises
15
Q
refers to the ability of a muscle or group of muscles to lengthen and stretch
without discomfort. It is about how far a muscle can stretch, allowing for an increased range of
motion.
A
Flexibility
16
Q
refers to the ability to maintain control of a joint or body position, especially
during movement or when under load. It focuses on maintaining control and preventing unwanted
movement
A
Stability
17
Q
PURPOSE OF ACTIVATION EXERCISES
A
1.) Prepares Muscles
2.) Improves Movement Patterns
3.) Enhance Performance
4.) Injury Prevention
18
Q
Examples of common activation exercises include:
A
1.) Glute Bridges
2.) Side-Lying Leg Raises
3.) Scapular Push-ups
4.) Clamshells
5.) Dead Bugs
19
Q
WHAT EXERCISE?
Target the glutes and hip muscles.
A
Glute Bridges
20
Q
WHAT EXERCISE?
Activate the hip abductors
A
Side-Lying Leg Raises
21
Q
WHAT EXERCISE?
Activate the muscles around the shoulder blades
A
Scapular Push-ups
22
Q
WHAT EXERCISE?
Engage the hip abductors and glutes.
A
Clamshells
23
Q
WHAT EXERCISE?
Activate core muscles.
A
Dead Bugs
24
Q
PURPOSE OF MOBILITY EXERCISE
A
1.) Improves Joint Health
2. Increases Range of Motion
3. Reduces Injury Risk
4. Enhances Movement Efficiency
5. Helps with Posture
25
Examples of mobility exercises include:
● Hip Circles
● Shoulder Dislocations (with a band or broomstick)
● Cat-Cow Stretch
● Ankle Circles
● World’s Greatest Stretch
26
WHAT EXERCISE?
Improve hip joint mobility by making controlled, circular movements in both
directions
Hip Circles
27
WHAT EXERCISE?
Open up the shoulders and increase
flexibility in the upper body.
Shoulder Dislocations (with a band or broomstick):
28
WHAT EXERCISE?
A dynamic spinal movement that helps to mobilize the spine and activate the
core.
Cat-Cow Stretch
29
WHAT EXERCISE?
Increase mobility in the ankle joint, which is essential for activities like running or
jumping.
Ankle Circles
30
WHAT EXERCISE?
A dynamic stretch that works on hips, hamstrings, and the thoracic
spine.
World’s Greatest Stretch
31
MOBILITY EXERCISES FOR SHOULDER (Glenohumeral Joint):
1.) Arm Circles
2.) Shoulder Dislocation
3.) Scapular Wall Slides
32
WHAT EXERCISE?
Help improve scapular (shoulder blade) mobility
Scapular Wall Slides
33
The ___________ are highly mobile but can be prone to stiffness and tightness due to poor posture, lack of
movement, or overuse.
shoulders
34
A mobile ________________ allows for proper posture and optimal movement in many exercises
thoracic spine
35
MOBILITY EXERCISES FOR THORACIC SPINE (Mid-Back):
1.) Cat-Cow Stretch
2.) T-Spine Rotations
3.) Thoracic Extensions
36
WHAT EXERCISE?
Rotate the upper body to each side to improve flexibility and mobility
in the upper back.
T-Spine Rotations
37
WHAT EXERCISE?
Arch your back while sitting or on all fours to stretch and mobilize the spine.
Thoracic Extensions
38
The______ are essential for nearly every movement, so maintaining this mobility is crucial
hips
39
MOBILITY EXERCISES FOR HIPS (HIP JOINT):
1.) Hip Circles
2.) Lunges with Rotation
3.) 90/90 stretch
40
WHAT EXERCISE?
Helps open up the hip flexors while engaging the torso and hips.
Lunges with Rotation
41
WHAT EXERCISE?
Helps with internal and external rotation of the hip joint
90/90 Stretch
42
While the ______ are more stable joints, their mobility is still important for preventing injuries and
maintaining proper movement patterns.
knees
43
MOBILITY EXERCISES FOR KNEES (KNEE JOINT):
1.) Leg Swings
2.) Deep Squats
3.) Knee Circles
44
WHAT EXERCISE?
Swing each leg forward and backward to improve range of motion.
Leg Swings
45
WHAT EXERCISE?
Use controlled squats to mobilize the knee joint, focusing on ankle and hip
mobility as well.
Deep Squats
46
WHAT EXERCISE?
Gentle circles can help keep the knee joint moving freely
Knee Circles
47
_________ mobility is crucial for proper walking, running, and jumping mechanics
Ankle
48
MOBILITY EXERCISES FOR ANKLES (ANKLE JOINT):
1.) Ankle Circles
2.) Ankle Dorsiflexion Stretch
3.) Calf Raises
49
WHAT EXERCISE?
Bring your knee over your toes while keeping your heel
down to improve ankle flexibility
Ankle Dorsiflexion Stretch
50
WHAT EXERCISE?
Help strengthen and improve ankle range of motion by lifting and lowering
the heels.
Calf Raises
51
______ mobility is important for activities that involve gripping, pushing, or lifting
Wrist
52
MOBILITY EXERCISES FOR WRISTS (WRIST JOINT):
1.) Wrist Circles
2.) Palm-Down and Palm-Up Stretch
3.) Wrist Flexor and Extensor Stretch
53
WHAT EXERCISE?
Move your hands in circles to improve wrist joint flexibility
Wrist Circles
54
WHAT EXERCISE?
Stretch the forearms and wrists to increase range of
motion.
Palm-Down and Palm-Up Stretch
55
WHAT EXERCISE?
Gently stretch both the front and back of the wrist
joint.
Wrist Flexor and Extensor Stretch
56
________ mobility helps with pushing, pulling, and lifting motions
Elbow
57
MOBILITY EXERCISES FOR ELBOW (ELBOW JOINT):
1.) Elbow Circles
2.) Tricep Stretch
58
WHAT EXERCISE?
Rotate your arms at the elbow joint to help increase flexibility
Elbow Circles
59
WHAT EXERCISE?
Gently stretch the back of the arms to improve elbow mobility
Tricep Stretch
60
A mobile ______ helps with overall posture and reduces tension in the upper body.
neck
61
MOBILITY EXERCISES FOR NECK (CERVICAL SPINE)
1.) Neck Tilts and Rotations
2.) Chin Tucks
62
WHAT EXERCISE?
Move the head side-to-side, and tilt forward and backward to
release stiffness
Neck Tilts and Rotations
63
WHAT EXERCISE?
Gently retract the chin to improve cervical spine mobility and reduce forward
head posture.
Chin Tucks
64
provide a simple yet effective framework for maintaining a healthy diet.
Go, Grow, Glow foods
65
It can help individuals to find a suitable meal plan, especially if it is a must for their health.
Go, Grow, Glow foods
66
A ________________ is crucial for overall health and well-being.
balanced diet
67
It provides the body with essential nutrients, vitamins, and minerals required to support normal growth and development of muscle mass, tissue, etc.
balanced diet
68
form the cornerstone of a balanced diet, each category contributing uniquely to our health and development
Go, Grow, and Glow foods
69
Energy-Giving Foods
Go Foods
70
are primarily sources of carbohydrates and fats, which are the body’s main fuel.
Go foods
71
These foods provide the energy needed for daily activities, physical exercise, and overall body function.
Go Foods
72
The primary source of energy for the body, especially for the brain and muscles during exercise.
Carbohydrates:
73
provide quick energy
Simple carbohydrates
74
provide sustained energy.
complex carbohydrates
75
Essential for long-term energy storage, insulation, and protecting vital organs. Healthy _____ also support cell growth and hormone production.
Fats
76
Body-Building Foods
Grow Foods
77
are rich in proteins and essential amino acids, which are crucial for the body's growth and repair processes.
Grow foods
78
They support the development of muscles, bones, and tissues, and are especially important for children, teenagers, and athletes.
Grow foods
79
The building blocks of body tissue. They are essential for muscle repair, immune function, and the production of enzymes and hormones.
Proteins
80
Vital for the production of hemoglobin, which carries oxygen in the blood.
Iron
81
Important for bone and teeth health.
Calcium
82
are rich in vitamins and minerals that are essential for maintaining a healthy and vibrant body.
Glow foods
83
These foods support immune function, skin health, and overall vitality.
Glow foods
84
WHAT VITAMIN IS THIS?
for vision
Vitamin A
85
WHAT VITAMIN IS THIS?
For immune function
Vitamin C
86
WHAT VITAMIN IS THIS?
for skin health
Vitamin E
87
Important for various body functions, including bone health, muscle function, and nerve signaling
Minerals
88
Help protect the body from damage caused by free radicals, reducing the risk of chronic diseases.
Antioxidants
89
This refers to a lifestyle that involves little to no physical activity. People who are like this spend most of their time sitting, lying down, or engaging in minimal movement.
Sedentary
90
This refers to a lifestyle that involves some physical activity, but not at an intense level. It includes light exercises or physical tasks that increase the heart rate slightly.
Light Active
91
This refers to a lifestyle where a person engages in moderate physical activity regularly. It involves activities that significantly raise the heart rate and require more effort and energy.
Active
92
This refers to a highly active lifestyle that includes vigorous and strenuous physical activity. People in this category perform high-intensity activities that require a lot of energy and endurance.
Heavy Action
93
suggests that improvements in physical fitness are specific to the demands or characteristics (e.g., FITT, speed, angle, acceleration, muscle fiber recruited) imposed by the physical activity.
Specificity
94
This principle is also known as the SAID principle (specific adaptation to imposed demands).
Specificity
95
suggests that in order to see an improvement in fitness (i.e., response), the dose of physical activity must exceed that to which the individual is already accustomed.
Overload
96
The dose of physical activity is controlled by the manipulation of frequency, intensity, time, and type of exercise, otherwise known as the?
FITT principle
97
states that bodies adapt to the current exercise routine over time, so changing up the training keeps your body from getting too used to one routine.
Progression
98
A basic training principle that states that any training program must take into account the specific needs and abilities of the individuals for whom it is designed
Individuality
99
is how the body ‘programs’ muscles to remember particular activities, movements, or skills. By repeating that skill or exercise, the body adapts to the stress and the skill becomes easier to perform.
Adaptation
100
During this the body experiences a ‘super-compensation,’ which results in the body adjusting to new levels of fitness
Recovery
101
102
suggests that any improvement in physical fitness due to physical activity is entirely reversible. In other words, “use it or lose it.”
Reversibility
103
This principle suggests that regularity and consistency of physical activity are important determinants of both fitness maintenance and continued improvement.
Reversibility
104
Fusion of cardio and resistance exercises
Circuit training
105
Is basically a big cardio session with resistance exercises thrown in or it is resistance session, but where you would normally rest between your sets, you will be stimulating your cardiovascular system (doing some form of cardio exercise for a short time)
Circuit training
106
is the ability of the muscle to do maximum work within the shortest amount of time.
Muscle training
107
is the ability of the muscle to do moderate work over an extended period of time.
Muscle endurance
108
trains and develops the muscle for power.
Weight Training
109
employed to develop power and explosive responsiveness, uses the stretch-shorten cycle (SSC).
Plyometric
110
Focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between them is vital.
Core Training
111
The following information is intended to inform the prospective trainer of the special requirements of this type of client. The instructors are specifically trained for years in the subject.
Yoga
112
Is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity
High Intensity Interval training
113
Designed to afford the body an efficient workout with maximum benefits in a short amount of time, the training method uses high intensity interval training to provide a full workout, building strength and improving cardio condition
Tabata
114
Allows you to shed fat while maintaining current fitness levels and building more muscles.
Tabata
115
Exercising without rest intervals
Continuous training
116
Two types of continuous training:
a. Slow but long distance
b. High intensity
117
are focused on encouraging physical activity, promoting healthy lifestyles, and ensuring that everyone has access to opportunities for fitness and sports.
Fitness advocacy goals
118
Goal: Encourage people of all ages to engage in regular physical activity for improved health.
Promote Physical Activity for All Ages
119
Goal: Make fitness opportunities accessible to everyone, regardless of socioeconomic status, location, or ability.
Increase Access to Fitness Opportunities
120
Goal: Use fitness as a tool to combat and reduce the risk of chronic diseases like obesity, heart disease, diabetes, and mental health issues.
Reduce the Prevalence of Chronic Diseases
121
Goal: Promote the connection between regular physical activity and overall wellness, including mental health, sleep, and energy levels.
Encourage Healthy Lifestyles
122
Goal: Advocate for the inclusion of people with disabilities, different backgrounds, and varying abilities in fitness and sports activities.
Make Sports and Fitness Programs More Inclusive
123
Goal: Educate the public about the numerous physical, mental, and emotional benefits of staying active.
Increase Awareness of Fitness Benefits
124
Goal: Advocate for better infrastructure, such as safe walking/biking paths, recreational areas, and accessible sports facilities, that support physical activity.
Improve Infrastructure for Physical Activity
125
Goal: Encourage companies to implement wellness programs that promote physical activity among employees.
Promote Workplace Wellness
126
Goal: Ensure that children and teens have access to safe, fun, and effective sports programs.
Support Youth Sports Programs
127
Goal: Create a culture where fitness is seen as an integral part of daily life, not just a recreational activity.
Foster a Culture of Regular Exercise
128
Goal: Advocate for government policies that promote physical activity and allocate funding for public health and fitness programs.
Advocate for Policy Changes
129
Goal: Build communities where people support each other in their fitness goals, creating accountability and motivation.
Encourage Social Support for Fitness
130
plays an important role in shaping healthier communities and supporting long-term physical and mental health.
Fitness advocacy
