Gym 101 Flashcards
1
Q
In what category of health do these belong to:
adequate sleep, exercise, nutrition, avoidance of drugs, etc
A
Physical health
2
Q
Exercise is like a drug. Name a benefit of physical activities.
A
improves your cardiovascular and muscular fitness
3
Q
Difference between exercise and pysical activity?
A
page 9 Q 2
4
Q
In what category of health do these belong to:
creating social support network; friends, teachers, partner, parents, counselors, etc
A
Social Health
5
Q
In what category of health do these belong to:
ability to think critically, problem solve, create, learn
A
Intellectual Health
6
Q
In what category of health do these belong to:
having a belief system, values, being compassionate, empathetic and kind
A
Spiritual Health
7
Q
In what category of health do these belong to:
the ability to express yourself and cope with stress constructively
A
Emotional Health
8
Q
In what category of health do these belong to:
reduce, reuse, recycle to save our natural ressources
A
Environmental Health
9
Q
In what category of health do these belong to:
save, budget and spend money with your means
A
Financial Health
10
Q
According to W.H.O (World Health Organization), how much physical activity should you do each week?
A
150 minutes of moderate-intensity aerobic physical activity / week
or
75 minutes of vigorous-intensity aerobic physical activity / week
= +2 days / week
11
Q
Nutrition belongs in which dimension of total health?
A
Physical health
12
Q
If you improve your physical health, what dimensions of health would be enhanced and how?
A
All 7 dimensions!
13
Q
What are the 5 components of fitness?
aka the health related components of fitness
A
- Cardiovascular Endurance
- Muscular Endurance
- Muscular Strength
- Flexibility
- Body composition
14
Q
What does F.I.T.T. stands for? (+ meaning)
A
Frequency : How often
Intensity : How hard
Time : How long
Type of Activity: What kind of activity
15
Q
What are the 3 parts of a worout?
A
- Warmups
- Workout
- Cooldown
16
Q
What is the purpose of a warmup?
A
increases the circulation to the muscle and joints
17
Q
What is the purpose of a cooldown?
A
allows your heart rate to slowly come down to resting levels
18
Q
What should be included in a warmup?
A
Aerobic activity (5-10min)
19
Q
Starting a walking program before a running program is an example of what training principle?
A
Progressive overload (adding more resistance)
20
Q
Practicing yoga to improve your flexibility would be an example of what training principle?
A
Specificity? (page 13 Q7)
21
Q
What are the physical activity recommendations for adults (18-64 y.o)
A
at least 150 minutes of moderate-intensity aerobic physical activity throughout week
OR
at least 75 minutes vigourous-intensity aerobic physical activity throughout week
OR
equivalent combination of moderate- &vigourous-intensity activity
22
Q
Definition of Cardiovascular endurance?
A
The ability to perform activities using the large muscles of your body, of moderate-hard intensity, for long periods of time
23
Q
aerobic activities should be performed in bits of how many minutes duration
A
10
24
Q
What definition does this correspond to : The ability to perform activities using the large muscles of your body, of moderate-hard intensity, for long periods of time.
A
Cardiovascular endurance
25
What are the physical activity recommendations for adults (18-64 y.o)
FOR ADDITIONAL HEALTH BENEFITS
at least 300 minutes of moderate-intensity aerobic physical activity throughout week
OR
at least 150 minutes vigourous-intensity aerobic physical activity throughout week
OR
equivalent combination of moderate- &vigourous-intensity activity
26
Benefits of Cardio?
improves your circulation
27
How to improve Cardio using FITT Principle:
F: 3-5 times / week
I: 60-85% of MHR
T: +30min
T: aerobic activities; walking, bike, xc skiing, skating, rowing, dancing, swimming, aerobic dance, jogs
28
muscular-strengthening activities should be performed how many times per week?
2 or more
29
CARDIO Perceived Effort: how hard should you be working out in order to improve cardio?
6: hard (breathing harder, more difficult to talk)
to
8: intense (can only say a few words, breathing hard)
30
2 things to determine the intensity of training for your cardiovascular activity?
1. Heart rate (pulse check)
2. Perceived effort
31
Calculate the training zone of a 20y-o?
220 - 20 = 200 bpm
32
Why important to keep your heart rate in the training zone?
Avoid injury
33
Definition of muscular endurance?
The ability of your muscles to contract REPETITIVELY over a LONG period of time
34
Definition of muscular strength?
The ability of your muscles to contract MAXIMALLY over a SHORT period of time
35
Benefits of muscular fitness training?
Daily tasks are easier to perform
36
what is the training principle of progressive overload?
since your body adapts to physical demands placed on it. So it is important to start slow and build up exercices sessions to allow body to adapt and avoid injury. So, gradually increase intensity duration and frequency of exercice sessions.
37
What is resistance training?
Definition in page 19
38
examples / forms of resistance training
resistance bands
exercise balls
medicine balls
dumbbells
barbells
Kettlebells
body weight / calisthenics
gym equipments (cable, pulley)
etc
39
What is the training principle of reversibility
if you stop exercising you will lose the fitness benefits that you have gained
40
What is a set
group of repetitions followed by a rest period
41
What are reps
number of times that you repeat an exercise
42
What is a 1 RM?
Reetition Maximum (max weight you can lift once)
43
What is the training principle of individual differences
due to individual genetic make-up, gender, age, experience, etc , the training effect of exercise will be different for everyone.
44
what are the 4 training goals for muscular fitness?
1 muscular strength
2. muscular endurance (tone & definition)
3. both (general fitness)
4. muscle gain (hypertrophy 3 increase muscle mass)
45
To improve your muscular fitness, the type of activity you should be doing are resistance trainings.
True or False
True.
To reach any of the 4 training goals, the Type of activity you should be doing are resistance trainings.
46
To improve your muscular fitness, the time of your workout depends on the number of exercises you do.
True or False
True.
To reach any of the 4 training goals, the Time you should be spending on your exercises are (30-60 min for 10-12 exercises)
47
What is the training principle of specificity
since the body adapts to the TYPE of demand that is placed on it, the training should be relevant and appropriate to the sport for which you are training or specific to the goals that you want to accomplish
48
How frequently you should train for muscle gain?
2-4 times / week (more than 3 days if using a split routine)
In fact, to reach any of the 4 training goals, the frequency of your workout are also from every other day (2-4 times a week)
49
what is the purpose of a warm up
increase of circulation to the muscles and joints, increases muscle and joints temperature, reduces mild muscle tension, mentally prepares you for the activity, improves your performance
50
Muscular strength: Intensity
? % of 1 RM
? reps
? sets
? rests in between sets
85-100% of 1 RM
1-6 reps
3-6 sets
3-5min rests
51
Muscular endurance: Intensity
? % of 1 RM
? reps
? sets
? rests in between sets
40-60% of 1 RM
+15 reps (or 30 sec or + 1min for isometric exercises or circuit training)
2-3 sets
30-90 sec rests
52
Muscular strength & Endurance: Intensity
? % of 1 RM
? reps
? sets
? rests in between sets
70-85% of 1 RM
8-12 reps
1-3 sets
30-60 sec rests
53
Muscle gain: Intensity
? % of 1 RM
? reps
? sets
? rests in between sets
70-85% of 1 RM
8-12 reps
3-6 sets
1-2 min rests
54
what should a warm up include?
aerobic exercices (skipping cycling, jogging) at low to moderate intensity level for about 5-15 minutes
55
what do we have to focus on in a workout
cardiovascular fitness & muscular fitness
could include aerobic activity, weight training workout or BOTH.
participating in a sport could also consist of your workout
56
what are the three parts of a workout?
warm-up, work out, cool down
57
Difference of muscular endurance and muscular strength?
Endurance: The ability of your muscles to contract REPETITIVELY over a LONG period of time
Strength: The ability of your muscles to contract MAXIMALLY over a SHORT period of time
58
purposes of cool down
allows heart to slowly come down to resting levels, removes the accumulation of lactic acid, improves flxibility of joints, decreases post-exercise muscle soreness, prevents pooling of blood.
59
Explain the relationship between the amount of weight lifted and the number of reps performed?
More weight = less reps
vice versa
60
definition cardiovascular endurance
the ability to perform activities using the large muscles of your body, of moderate hard intensity for long periods of time
61
Your friend has a 1 RM of 200 lbs for bench press. Indicate the weight and number of reps to improve the following:
Muscular Endurance:
Muscular Strength:
Both:
Muscular Endurance: 80lbs-120lbs (+15 reps)
Muscular Strength: 170lbs-200lbs (1-6 reps)
Both: 140lbs-170lbs (8-12 reps)
62
Explain how you can progressively overload your musculac workout?
More weight = less reps (if capable)
vice versa
63
Definition of flexibility
The ability to move a joint through its complete Range Of Motion (ROM)
64
Benefits to work on flexibility
reduce the risks of injuries
65
What are dynamic stretches and when do you do them?
mobility exercise that warms you up. you do it before your workout.
66
What are static stretches and when do you do them?
holding a position exercise to stretch and cooldown. you do it at the end of your workout
67
Definition of Body composition
The ratio of lean body tissue to body fat
68
what is the recommended body fat percentages for 20-39 y-o
male: ? %
female: ? %
male: 8-19%
female: 21-32%
69
Benefits of improving body composition
Lowers your risk of diabetes, heart disease, certain cancers, arthritis, high blood pressure, high cholesterol levels
70
Benefits of developing your cardiovascular endurance
Improves your circulation, lowers your resting heart rate, helps you lower your body fat, improves your muscular endurance, increases your metabolism rate, helps lower your stress levels, improve the efficiency of your immune system
71
How to calculate waist/hip ratio
page 37
72
how to increase your muscle mass
F: 2-4 times a week
I: 8-12 reps, 70-80% of 1 RM
T: depends
T: resistance training
73
how to lower your body fat
F: 4-7 times a week
I: 60-85% of MHR
T: +30min
T: any aerobic activity
74
What are the potential issues with the Waist/Hip ratio as an assessment tool?
Genetics = will not be accurate of a healthy body composition
75
Would performing 100 crunches / day help you lose fat around your abdominal area? Explain
page 40
76
How to improve your cardiovascular endurance using the FITT principle
Frequency: 3 to 5 times a week
Intensity: 60 to 80% of your maximum heart rate or at least moderate on the Borg scale time: 30 minutes or more with your heart rate in a target heart rate zone
Type of activity: choose aerobic activities that increase your heart rate over an extended period of time. Examples: walking cycling cross country skiing skating rowing dancing
77
What are the 6 fitness components
Cariovascular endurance
muscular strength
muscular endurance
Both muscular strength and muscular endurance
Flexibility
Body composition
78
What are the 6 essential nutrients?
1. protein
2, carbohydrates
3. Fat
4. Vitamins
5. minerals
6. water
79
Protein: the recommended intake is ____ % of total daily calories
10-30%
80
Carbs: the recommended intake is ____ % of total daily calories
45-65%
it is the main source of energy for our body
81
What are the three steps to designing a resistance training program
1. Decide what you’re trying to goals will be: example muscle gain endurance or strength
2. Select exercises for each body part, If doing a whole body program select one or two per body part, if doing a split routine ,example: upper body and lower body on separate days, select more exercises
3.Order your exercises (chest, back shoulders, and legs, arms, core) and write them down in your training log. Indicate the number of reps and sets only. Write the amount of weight lifted. When you do the actual exercise start light and gradually increase the weight
82
Protein food source example:
Plant-based sources:
Animal source:
Plant-based sources: legumes (chickpeas, lentils, kidney beans), edamane, quinoa, tofu
Animal sources: chicken beef, porc, eggs, fish, turkey, cheese, yogort, milk
83
Carbs food source example:
Source:
Whole grain sources :
Refined grains:
Source: fruits, vegetables adn legumes (beans)
Whole grain sources : brown rice, whole grain pasta, beans, oats
Refined grains: white bread, pizza crust, hamburger buns, pretzels, chips, cookies, bagels, cake, pastries, pancakes
84
what are signs of overtraining
Decrease in performance, chronic fatigue and chronic muscular soreness. Change your program every six week
85
muscular training recommended times per week
2-4, with at least 48 hours if rest in between each training of same muscle
86
sign that you should increase your weights
when you can do more than 12 reps
87
when you check your pulse of your wrist, you should never...
use your thumbs. bc thumbs have strong pulse.
88
Maximum heart rate (MHR) calculation if youre 18 y-o:
220 - (your age) = MHR
89
forms of resistance training include:
Resistant bands, exercise balls( size range from 45 to 75 cm), medicine balls (weighted balls), dumbbells, barbells, kettle bells( round shaped wait with handle), body weight, callisthenics, equipment such as cable pulley( weights are connected to cables), plates loaded (round plates, you manually add or remove plates) selectorized the machines (insert pins into weight stack
90
Training zone of your MHR should situer inbetween: ??? % cardio
60-85%
91
how to improve flexibility using FITT principle (frequency)
3-7 times/week
stretch at the end of workout to improve flexibility
92
how to improve flexibility using FITT principle (intensity)
until mild tension is felt, you should never feel pain!
93
how to improve flexibility using FITT principle (Time)
15 sec or more per stretch
-major area that should be included: shoulders, chest, neck, trunk, lower back, hips, legs, ankles
94
how to improve flexibility using FITT principle (what is static stretching)
stretch and hold the final position for a given time
95
how to improve flexibility using FITT principle (what is dynamic stretching)
stretch with slow movements, progressively increase reach of movement through repeated movements.
96
1g of protein = ? calories
4 calories
97
1g of carbs = ? calories
4 calories
98
1g of fat = ? calories
9 calories
99
The average person needs ? g of protein per kilogram of body weight a day.
0.8g
you will need to multiply your weight with 0.8g
100
Vitamins help regulate CHEMICAL processes in the body
True or false
true.
Vitamin A, D, E and K are fat-soluble and can lead to toxicity if taken in excessive amount!
Water-soluble vitamins include vitamin C and B complex vitamins.
101
how to improve flexibility using FITT principle (what is proprioceptive neuromuscular facilitation (PNF) stretching)
isometric contractions (3-6 seconds) is followed by a static stretch (15 seconds)
102
Examples of activities that improve stretching
Tai Chi, Dance, Yoga, Pilates
103
vitamin food source example:
Plant-based sources:
Animal source:
Plant-based sources: vitamin D fortified soy beverage, fortified rice beverage, mushrooms, tofu
Animal source: fortified milk, oily fish, tuna
egg yolk
104
What is BMI
Body mass index; takes into account height and weight to determine health risk
105
Vitamin B12 food source example:
1 cup fortified soy beverage
1-2 cup cows milk
3/$ cup yogurt
1 large egg
1 ounce of fortified breakfast cereal
1.5 ounce fortified soy rpoduct
1 table spoon of nutritional yeast
106
Minerals are essential for growth and development, they repair bone, blood and nerve cells and body tissues.
True or false
true
main minerals your body needs include calcium, phosphorus, magnesium, iron, sodium, potassium and chloride
107
Canada food guide ration of your plate:
veggies + fruits: ?%
proteins: ?%
whole grain food: ?%
veggies + fruits: 50%
proteins: 25%
whole grain food: 25%
Make water your drink of choice
108
Sodium is mostly added t our food. it helps to improve taste and aids in food preservation.
Common terms for Sodium include :
baking power, baking soda, celery salt,garlic salt, onion salt, salt, soy sauce etc
109
what is BMI methods perk
does not tell what the body is composed of (fat/muscle)
110
health risks of too much sodium
high blood pressure = stoke + heart disease
111
recommanded daily sodium intake for age 14-50
1500 mg
112
what is the recommended percentage of daily calorie intake for fat
20-33%
113
it is calculated by dividing the amount of time spent asleep (in minutes) by the total amount of time in bed (in minutes). A normal sleep efficiency is considered to be 85% or higher.
true or false
true
114
name the two healthy fats and their food source
1.monounsaturated fat: olive oil, canola oil, peanut oil, sunflower oil, sesame seed oil, nuts peanut butter, avocados, olives
2.polyunsaturated fat (omega-6, omega-3): fatty fish (herring, mackerel, trout, sardines, salmon, cod and bluefish)canola and soybeans oils, flax seed, omega-3 eggs, walnuts, pecans, pine nuts
115
name the two types of unhealthy fats
saturated fat: fatty meats (beef, lamb. pork), full fat milk and cream, butter, cheese, ice cream, lard, palm, cocoa butter
trans fat: all foods made with shortening or partially hydrogenated vegetable oil, commercially baked goods, fried foods, candy bars, packaged snack foods,
116
why should we avoid to eat large predatory deep ocean fish
because of their high mercury content
117
What do trans fat do
increases LDL cholesterol and lowers HDL cholesterol levels which increases your risk of heart disease and Type 2 diabetes
118
calculate the percentage of protein in a product:
1g of protein = 4 calories
2g of protein
290 calories per serving
( 2g x 4 cal/g ) / 290 x 100 = 2.7% protein
119
is it necessary to consume a sport drink for your physical education class? Explain.
no bc we barely play 30 min only not +60min
120
tell me about iron
helps carry oxygen to different parts of the bidy, lack of iron leads to fatigue and decrease performance, iron is absorbed better by eating vitamin rich foods with meals
121
Nutrition and Sports:
Type of Activity & Duration : Moderate to high intensity, cardiovascular endurance 60min-90min
Activity: Team sports
Type of food?
When to eat?
Type of food: carbs
When to eat:
meal 4h prior or
small meal 2h prior or
snack 60-90min prior
122
Nutrition and Sports:
Type of Activity & Duration : Low to moderate intensity, activities that focus on agility, flexibility, technique 60-90min
Activity: yoga, gold, dance, fencing, karate, badminton
Type of food?
When to eat?
Type of food: both carbs and protein
When to eat:
meal 3-4h prior or
small meal 2h prior or
snack 60-90min prior
123
give plant sources and animal sources of iron
plant: dried beans, peas, lentil, dark green leafy veggies, nuts, dried fruits, black strap mollasses, sou/soy products (tofu, fortified soy drinks
animal: meat, clams, oysters, mussels, fish, eggs
124
Nutrition and Sports:
Type of Activity & Duration: Muscular strength/endurance 60-90min
Activity: rock climbing, resistance training, rowing
Type of food?
When to eat?
Type of food: both carbs and protein
When to eat:
snack 60min prior
snack 15-30min after
125
tell me about calcium
helps build strong bones and teeth
126
Nutrition and Sports:
Type of Activity & Duration: low to moderate intensitiy, cardiovascular endurance outdoor activities (+2h)
Activity: hiking, bike, rowing, canoeing, backpacking
Type of food?
When to eat?
Type of food: both carbs and protein
When to eat:
meal 4h prior or
small meal 2h prior or
snack 60-90min prior
snack every 1-2h
127
give plant sources and animal sources of calcium
plants:Calcium fortified soy beverages, calcium fortified orange juice, tofu, cooked beans, cooked turnip greens, bok choy, cooked kale, broccoli, almonds sesame, seeds dried figs oranges blackstrap molasses
animal: milk yogurt cheese, caned salmon with bones,, sardines
128
Water b4, during after exercise (quantity?)
b4: 60-90min : 150-350ml
during: 125-250ml every 20min
after: +500ml
129
Energy system:
aerobic: with oxygen
anaerobic: without oxygen
what is a;
anaerobic alactic
anaerobic lactic
aerobic
anaerobic alactic: no requires oxygen no produces lactic acid
anaerobic lactic: no requires oxygen, produces lactic acid
aerobic: requires oxygen, no produces lactic acid
130
What are the benefice of water and what are some risks of lack of water intake
digest food, absorb and transport nutrients, process circulation, eliminate waste products, regulate body temperature, and cell production.
Risks: fatigue, weakness, headache, irritability, dizziness and impaired physical performance
131
in the Canadian food guide, what proportion of your plate should be vegetable and fruits
half
132
in the Canadian food guide, what proportion of your plate should be protein foods
quarter
133
in the Canadian food guide, what proportion of your plate should be whole grain foods
quarter
134
what are some benefits of being vegetarian
lower rates of obesity, heart diseases, diabetes, high blood pressure, etc
135
what cant a vegan eat
red meats, poultry, eggs, fish/seafoods, dairy foods
136
what cant a lacto-ovo vegetarian eat
same as vegan but with dairy foods and eggs accepted
137
what cant a ovo vegetarian eat
same as vegan but with eggs accepted
138
what cant a lacto vegetarian eat
same as vegan but with dairy foods accepted
139
what cant a semi vegetarian eat
red meats
140
what are some risks of consuming too much sugar
tooth decay, obesity, type 2 diabetes, cardiovascular diseases, some forms of cancer
141
What does the heart and strokes foundation of Canada suggest concerning the percentage of daily calories intake coming from added sugar
no more than 10% calories per day, but ideally less than 5%
142
for an average of 2000 calorie-a-day diet how much sugar (g) is 10%
about 49 grams of added sugars
143
examples of foods with very high sugar
sugary breakfast cereals, candy and chocolate bars, jams and jellies, baked goods and desserts such as cake, cookie, pastries, etc, ice cream, sweetened yogurt, granola bars
144
tips to reduce sugar consumption
favour you water with fruit, avoid fruit juices and sport drinks, stay away from hot drinks that include whipped cream, syrups and excess sugar, try whole foods that stay close to their natural state like fruits and veggies, snack on nuts and seeds, compare food labels and chose the one with lowest amount of sugar
145
what are the 7 p's
its a easy way of remebreing how to eat healthy:
Preperation: prepare own meals, etc
prducts: chose foods with 5 or less ingredients
plan: read ingredient list, bring lunch to school, chose products with ingredients that you van pronounce
portions: eat smaller portons, do not force yourself to eat the whole plate
pre-occupations: eat without distractions, dont eat from a package, dont use food as a reward
place: sit down when eat, eat at the table, eat with family and friends
pace: chew your food, eat slowly, do not past the point of feeling slightly full, take at least 15-20 minutes to consume a meal
146
what type of energy drink are recommended/in what situation are they recommemnded
sport electrolyte drinks: for intense activities lasting more than 60 minutes/in high temperatures/humide conditions:
chose a drink that is 55-85 grams odf carbohydrates oer bottle and that contains sodium and potassium
147
when is it unsafe to drink energy drinks such as monster, redbull
before or during exercise
148
what are some healthy snacks for moderate-high intensity exercise
carbohydrates snacks: dried fruits, banana, graham crackers, 3/4 power bar, 1 cup of 100% juice, fruit smoothie, oatmeal
149
what are some healthy snacks for low-moderate intensity exercise/ muscular fitness
carbohydate+protein snacks: banana+ nuts, 1% chocolate milk, yogurt, protein bar, peanut butter sandwich, hard boiled egg+bagel, cottage cheese+fruits, cracker+nuts
