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FINALS > FITT MIDTERM > Flashcards

FITT MIDTERM Flashcards

1
Q

Exercising without rest intervals

A

Continuous training

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2
Q

Playing around with speeds involves a continuous run in which periods of faster running are mixed with periods of easy-moderate-placed running ( Run 30 seconds hard- 60 seconds easy - repeat 10 times)

A

Fartlek training

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3
Q

Alternating between stenous exercise and rest( jump rope, rest and burpees)

A

Interval training

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4
Q

Perform a number of different activities in a given sequence (push-ups- squats- chin-ups- lunges)

A

Circuit training

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5
Q

To overload our muscles gradually and safely (squat, powerlifting, Olympic lifting)

A

Weight training

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6
Q

Type of exercise training uses speed and force of different movements to build muscle power ( Involves jumping) Jump squats, jump rope

A

Plyometrics

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7
Q

Consist of alternating between high and low intensity exercise and a short period of rest (running upstairs vs walking) Burpees vs jumping jacks

A

High intensity interval training

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8
Q

Strengthen and stabilize core muscles, include abdominals, back, hips and glutes (planks, cruches, leg lifts )

A

Core training

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9
Q

Tabata work out examples

A

Renegade rows
Gobles squats
Butt kicks
Skaters
V-sits

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10
Q

HIITT Workout example

A

Butt kick
Mountain climbers
Skater
Lunge
Bicycle crunch

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11
Q

___ are like magnets that attract us to higher ground and new horizons

A

Goal

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12
Q

___ is possibility that fulfill the dreams

A

Goal

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13
Q

___ direct attention to important elements of the skills being preformed

A

Goal

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14
Q

___ foster the development of new learning strategies

A

Goal

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15
Q

3 types of goal setting

A

Process goals
Performance goals
Outcome goals

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16
Q

___ is the process of identifying something what you want to accomplish

A

Goal setting

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17
Q

___ is management technique that involves developing an action plan with targets for a team or individual

A

Goal setting

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18
Q

___ it is considered both a tool and a strategy implementation and performance management

A

Goal setting

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19
Q

___ Most effective performance enhancement strategy

A

Goal setting

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20
Q

___ part of MST- mental skills training

A

Goal setting

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21
Q

Mission statement

A

Types of goal setting

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22
Q

Vision statement

A

Type of goal setting

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23
Q

Big hairy audacious goal

A

Type of goal setting

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24
Q

Management by objectives

A

Type of goal setting

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25
Q

Balanced score board

A

Type of goal setting

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26
Q

S.M.A.R.T.E.R

A

Specific
Measurable
Achievable
Realistic
Time-bound
Exciting
Recorded

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27
Q

S.P.O.R.T

A

Specificity
Progression
Overload
Reversibility
Tedium

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28
Q

Means the special adaptation that is made to the type of demands being imposed

A

Specificity

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29
Q

Take the athlete onto higher level of fitness

A

Progression

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30
Q

Providing progressive heightening of the stressor to oblige the body to seek a higher status of adaptation

A

Overload

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31
Q

Indicates the situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced

A

Reversibility

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32
Q

Enjoyable form of training

A

Tedium

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33
Q

Modalities/supplementary exercise

A

Warm-up
Game based activity
Cool down exercise

34
Q

Benefits: Develops cardio vascular capacity

A

Continuous training

35
Q

Benefits: Develop aerobic capacity

A

Continuous training

36
Q

Benefits: develop straightforward plan

A

Continuous training

37
Q

2 types of continous training

A

Slow but long distance
High intensity and short distance

38
Q

Benefits: Improve aerobic and non aerobic exercise

A

Fartlek training

39
Q

Benefits: Burn calories

A

Interval training

40
Q

Benefits: Build fitness

A

Interval training

41
Q

Benefits: Improve running phase

A

Interval training

42
Q

Benefits: Good for body training

A

Circuit training

43
Q

No materials needed to perform

A

Circuit training

44
Q

Benefits: Increase size of the body

A

Weight training

45
Q

benefits: Strong muscle

A

Weight training

46
Q

Benefits: Agility

A

Plyometrics

47
Q

Benefits: Increased speed

A

Plyometrics

48
Q

Benefits: Improve bone density

A

Plyometrics

49
Q

Benefits: Improve stamina

A

H.i.i.T

50
Q

Benefits: Keep heart healthy

A

HIIT

51
Q

Benefits: Keep you younger

A

HIIT

52
Q

Benefits: Improve spiral and postural control

A

Core training

53
Q

Benefits: improve athletic performance

A

Core training

54
Q

Benefits: Relaxation

A

Yoga

55
Q

Benefits: Flexibility and circulation

A

Yoga

56
Q

Benefits: improve stamina

A

HIIT

57
Q

Any type of exercise that raises your heartbeat (walking, running, cycling, swimming, resisting exercise)

A

Cardio exercises

58
Q

2 category of cardio vascular exercise

A

Heart rate
Exertion

59
Q

Different ways to perform cardio vascular exercise

A

Steady state training
Circuit training
HIIT training

60
Q

Training allows us to develop the fitness we choose in the way that we like

A

Fartlek training

61
Q

Fusion of cardio and resistance exercise

A

Circuit training

62
Q

The ability of the muscle to do moderate work over an extended period of time

A

Muscle endurance

63
Q

___ is not possible; however, adding lean muscle raises the ___ metabolic rate and therefore burns more total body fats

A

Spot reduction
Basal metabolic rate

64
Q

Continuous training benefits; (3)

A
  1. Develops cardio vascular capacity
  2. Develops aerobic capacity
  3. Develops straightforward plan
  4. Progressive overload
65
Q

Fartlek training benefits; (2)

A

Improve aerobic and anaerobic fitness

66
Q

Interval training benefits; (4)

A

Burn more calories
Build fitness
Improve the running phase
Time

67
Q

Circuit training benefits; (4)

A

Suitable for all fitness
Good for body Toning
Burn higher level of calories
No need for special equipment

68
Q

Weight training benefits; (4)

A

Strong muscle
Fight osteoporosis
Improve mental health
Increased size of skeletal muscle

69
Q

Plyometrics benefits; (3)

A

Agility
Increased speed
Improve bone density

70
Q

HIIT benefits; (5)

A

Improve stamina
Increased strength
Burn fats
Keeps heart healthy
Keeps you younger
Relieve stress

71
Q

Core training benefits; (5)

A

Improve spinal and postural control
Help stabilize and align spine
Improve athletic performance
Reduce risk of injury
Tone the abs
Improve balance and stability

72
Q

Yoga benefits; (5)

A

Relaxation
Increased flexibility
Increased respiration
Increased circulation
Self awareness

73
Q

Tabata workout (same as HIIT) benefits; (5)

A

Improve stamina
Increased strength
Burn fats
Keep heart healthy
Keeps you younger

74
Q

Types of goal setting (6)

A
  1. Mission statement
  2. Vision statement
  3. Big hairy audacious goal
  4. Management by objectives
  5. Balanced score card
  6. SMARTER
75
Q

Major category of cardiovascular exercise (3)

A

High-impact cardio
No-impact cardio
Low-impact cardio

76
Q

2 types of cardio training

A

Aerobic and anaerobic training

77
Q

Permits the athlete to train at intensities close to V02 max for a greater amount of time than woud be possible in a single exercise season at a continuous high intensity

A

Interval training

78
Q

Employed to develop power and explosive responsiveness uses the stretch shorten cycle (SSC)

A

Plyometrics

79
Q

Designed to afford the body an Efficient workout with maximum benefits in a short amount of time, uses high intensity interval training to provide full workout

A

Tabata

80
Q

Examples of Plyometrics

A

Split squat jump
Tuck jump
Jump squats
Burpee
Box jump

81
Q

Cardio activity examples

A

Running
Jogging
Swimming
Cycling
Dancing
Brisk walking

82
Q

Core training activity examples;

A

Planks
Leg lifts
Russian twist
Side bridge
Reverse crunches

FINALS (15 decks)

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