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Q4 Periodic Reviewers > HOPE > Flashcards

HOPE Flashcards

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1
Q

Training Principles. This maintains that NO TWO individuals will benefit from exercising the same way physically or psychologically.

The difference in genetics, age, experience, body size, and health status can all affect the outcomes of a workout.

[What works for one person may not work for the next.]

A

Individuality

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2
Q

Training Principles. Athletes have to train specifically to the energy system and skill requirements needed for their sport.

The training must be SPECIFIC to your sport or the aspect of your fitness you want to improve.

A

Specificity

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3
Q

Training Principles. __________ is the increase in the amount of training.

[Start slowly and gradually increase the amount of exercise] of an athlete and keep overloading to see continuous improvements.

A

Progression

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4
Q

Training Principles. _________ leads to training gains.

To improve your training you have to work your body HARDER than it normally would. The higher the level of conditioning, the greater the amount of this is required.

A

Overload

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5
Q

3 ways you can overload:

A

Frequency of training
Intensity of training
Duration of training

FID

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6
Q

Training Principles. The [loss of adaptations] that athletes gained during training because of a prolonged break period.

Any adaptation that takes place as a result of training will be reversed when you stop training.

A

Reversibility

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7
Q

Training Principles. It is important to keep things varied to stop becoming bored. Make things
exciting.

A

Tedium

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8
Q
A
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9
Q

What principle is applied when the exposure of tissues to greater than accustomed-to training stress?
A. Overload B. Progression C. Tedium

A

A. Overload

B daw sa module!??!?!

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10
Q

What does FITT stand for?

A

Frequency, Intensity, Time, Type

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11
Q

The _______ principles are used to help plan training session over short, medium, and long period of time.

A GUIDE to writing an exercise or training program for sports and other fitness programs.

A

FITT

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12
Q

FITT Principle. How OFTEN or how many times per week you train or exercise.

A

Frequency

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13
Q

FITT Principle. How HARD you exercise (how fast you run or how much weight you lift)

Low, Medium, or High

A

Intensity

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14
Q

FITT Principle. HOW LONG you train or exercise (the amount of time you spend in training).

A

Time

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15
Q

FITT Principle. The kind of training/exercise you do or choose (to perform for your program).

A

Type

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16
Q

Types of Training. This consists of repeated, short bursts of exercise, completed at a [high level of intensity]. These sets of intense activity are followed by a predetermined time of rest or low-intensity activity.

A

High-Intensity Interval Training (HIIT)

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17
Q

Types of Training. All about developing physical conditions to improve performance and [SKILLS at a particular SPORT].

Also, understanding the needs of the game, training/practicing at the correct pace, in order to meet sports requirements.

A

Sports Specific Training

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18
Q

Types of Training. Involves the performance of physical exercises which are designed to improve STRENGTH and endurance. It is often associated with the use of weights but can take a variety of different forms.

A

Strength Training

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19
Q

Types of Training. The act of exercising to increase ENDURANCE.

This term generally refers to [training the aerobic system] as opposed to the anaerobic system.

A

Endurance Training

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20
Q

Types of Training. A form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a CIRCUIT, similar to high-intensity interval training.

A

Circuit Training

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21
Q

This is a common type of strength training for developing the strength and size of skeletal muscles.

A

Weight Training

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22
Q

What type of training method is used when you change the intensity (effort of a gradient) through continuous training?
a. Fartlek b. Interval c. Plyometrics

A

c. Plyometrics

[daw] wala nmn sa module

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23
Q

A type of training where you will use a stationary bike, pedal as hard and fast as possible for 30 seconds.
A. Circuit Training C. High-Intensity Interval Training
B. Endurance Training D. Strength Training

A

C. High-Intensity Interval Training

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24
Q

This type of training might consist of push-ups, sit-ups, squats, chin-ups and lunges.
A. Circuit Training C. High-Intensity Interval Training
B. Endurance Training D. Weight Training

A

A. Circuit Training

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25
Q

According to Inter-Agency Force For The Management of Emerging Infectious Diseases (IATF-EID):

[These include actions that will become SECOND NATURE to the general public as well as policies such as bans on large gatherings that will continue to remain in force.]

This refers to the emerging behaviors, situations, and minimum public health standards that will be institutionalized in common or routine practices and remain even after the pandemic while the disease is not totally eradicated through means such as
widespread immunization.

A

New Normal

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26
Q

________________ means engaging in the relatively vigorous bodily movement for 30 minutes to 1 hour that can elevate your heart rate.

A

Regular moderate physical activity

27
Q

It is an assessment of the intensity of exercise based on how the participant feels.

A

Rate of Perceived Exertion or RPE

28
Q

5 Guidelines in Sports for New Normal:

A
  1. Wearing of MASKS (not in play)
  2. Maintenance of [social distancing protocols]
  3. No sharing of equipment
  4. Only players, Trainers allowed
  5. One-hour limit with a 30-minute interval for cleaning facilities
  6. Conduct swab tests for athletes
29
Q

It is a condition that can occur when the LOSS OF body fluids, mostly WATER, exceeds the amount that is taken in.

A

Dehydration

30
Q

Dehydration through:
Sweating and __________

A sensation of dryness in the mouth and throat associated with a desire for liquids.

A

Thirst

31
Q

Dehydration through:

A
32
Q

Conditions that may cause rapid and continued fluid losses and lead to dehydration:

A
  • Fever, heat exposure, too much exercise, or work-related activity
  • Vomiting, diarrhea, and increased urination due to infection
  • Diseases such as diabetes
  • The inability to seek appropriate water and food (an infant or disabled person)
  • An impaired ability to drink (someone in a coma or on a respirator)
  • No access to safe drinking
  • Significant injuries to the skin, such as burns or mouth sores, severe skin diseases. (water is lost through the damaged skin)
33
Q

This refers to the detrimental cause of EXCESSIVE TRAINING.

It occurs when a person exceeds their body’s ability to recover from strenuous exercise. You need to pace your workout properly to avoid staleness.

A

Overexertion or Overtraining

34
Q

This is an alarming RISE in body temperature, which is an effect of exercising in a very humid environment.

It sets the stage for heat stress and even heat stroke, the potentially fatal collapse of the temperature-regulating mechanism.

A

Hyperthermia

35
Q

It is a broad term that can be loosely defined as a complex series of changes or adaptations that occur in response to heat stress in a controlled environment over the course of 7 to 14 days.

These adaptations are beneficial to exercise in the heat and allow the body to better cope with heat stress.

A

Heat Acclimization

36
Q

Excessively LOW body temperature, characterized by uncontrollable shivering, loss of coordination, and mental confusion.

Occurs when body temp falls below 95 F (35 C)

A

Hypothermia

37
Q

This refers to the metabolic adjustments done as well as the improved tissue insulation. Large body mass, short extremities, and increased levels of body fat help to get acclimatized to cold weather.

A

Cold Acclimization

38
Q

This is also called prickly heat, is a benign condition associated with a red, raised rash accompanied by sensations of prickling and tingling during sweating. It usually occurs when the skin is continuously wet with un-evaporated sweat.

A

Heat Rash

39
Q

aka heat collapse, is associated with RAPID PHYS FATIGUE during overexposure to heat. This results in dizziness or fainting.

It is quickly relieved placing the individual in a cool environment and replacing fluids.

A

Heat Syncope

40
Q

What is SPF

A

Sun Protection Factor

41
Q

True or False. The normal body temperature is 98.6 F (37 C).

A

True

42
Q

True or False. One of the signs and symptoms of Hypothermia is confusion or memory loss.

A

True

43
Q

True or False. Drinking water with electrolyte replacement may not complete the balance of water and electrolytes the body has lost.

A

False

44
Q

Health benefits in participating in an Organized Sports Events:

A
  • Road map to good health and longevity
  • Improved quality of life
  • Lower blood pressure, reduced arthritis pain, weight loss, and lowered risk of diabetes, certain cancers, osteoporosis, and cardiovascular diseases.
45
Q

Physical benefits in participating in an Organized Sports Events:

A
  • Improvement of skills specific to a particular activity
  • Relaxation, rest, and revitalization
46
Q

Mental and emotional benefits in participating in an Organized Sports Events:

A
  • Release of stress from the demands of everyday living
  • Greater personal confidence and self-esteem
  • Sense of achievement
  • Reducing risks of depression, anxiety, psychological distress, and emotional disturbance
  • More restraint in avoiding risky behavior
47
Q

Social benefits in participating in an Organized Sports Events:

A
  • Bonding with family and friends
  • Opportunity to make new friends and acquaintances
  • Strengthen social networks and community identity
48
Q

These are usually 1-day events that focus on [running various distances] (i.e., 3k, 5k, 10k, or longer). It caters to a wide variety of participants
or recreational runners, and even families.

A

Fun Run

49
Q

These events focus on DANCE as the main activity, whether as competition (e.g. street dance, dance sport) or as recreation (e.g. aerobic dance marathons, Zumba events).

A

Dance events, competitions, or marathons

50
Q

These are the most common type of health and fitness-related organized events. They mainly focus on SPORTS in a tournament type of play where individual players and/or teams compete.

+ Usually organized for school teams (e.g. CVIRAA Meet, UAAP). Through sports tournaments, athletes and competitors are good role models of health and fitness.

A

Sports Tournaments

51
Q

Levels of Competition. Inter – Barangay sports
competition, especially during fiesta; Sangguniang Kabataan – sponsored Palarong Pambarangay, National Youth Games, Batang Pinoy, and Philippines National Games Open.

A

Local Government Unit sponsored sports tournament

52
Q

Levels of Competition. Intramural or inter–color meet; District/Zone Athletic Meet, Municipal/City Athletic Meet; Sub–congressional Athletic Meet Congressional Athletic Meet, Provincial Athletic Meet, Regional Athletic Meet, and Palarong
Pambansa.

A

School Sports

53
Q

Levels of Competition. Milo Marathon, Iron Man, Sports Clinic, Seminars, and Sports Clubs.

A

Other institutions / Establishments

54
Q

Participation or joining in an organized Sports events is everyone’s responsibility. Which of the following is the best reason for this?
A. Athletes and competitors are good role models of health and fitness.
B. Improved quality life
C. Road map to good health and longevity
D. Strengthen social networks and community identity

A

A. Athletes and competitors are good role models of health and fitness.

55
Q

Refers to the act or process of planning and arranging the different parts of an event or activity.

A

Organization

56
Q

It is the act or skill of controlling and making decisions and supervising events or activities.

A

Management

57
Q

Tips in Organizing Sports Event. People are the center aspect in organizing an event. [The creation of a strong event team is very necessary for the success of the activity.]

The roles of every member to effectively fulfill necessary functions should be essentially planned in informing the organization.

A

Create your Team

58
Q

Tips in Organizing Sports Event. Vital for any successful and it is the document that establishes how all the distinct moving parts and disparate elements of your event will WORK and result in your event being safe and enjoyable.

A

Planning

59
Q

Tips in Organizing Sports Event. Do your research and learn the basic terminologies and aspects of the sport. Tied directly to planning to determine the issues and concerns in organizing sports events.

A

Research

60
Q

Tips in Organizing Sports Event. Before, during, and after the event, it would be proper to have this.

[This comes in the form of pictures, videos, and written records] and will give you a basis for future events based on the feedback or
evaluation.

A

Documentation

61
Q

Tips in Organizing Sports Event. One way to determine if the goal and objectives of the event have been met.

This is an ongoing process and actually should occur throughout the event, to objectively monitor the implementation of the sports event.

A

Evaluation

62
Q

Refer to the process of finding the right employee with appropriate qualifications or experience and recruiting them to fill a position, role, or job.

A

Managing and Staffing

63
Q

______________ ascends the plans and objectives to the members and partners that will lead them in a cooperative and harmonious order.

A

Management

Q4 Periodic Reviewers (5 decks)

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