Lecture #3 Flashcards
What are the 5 health related fitness components?
a. Cardiorespiratory endurance
b. Muscular strength
c. Muscular endurance
d. Flexibility
Body composition
Which of these 5 has the least merit to being included as a fitness component? Why is it included?
a. Flexibility.
b. Only on the list because of a 1950’s study which showed a link between ham string flexibility and reduction in lower back pain.
Only been correlated.
According to the activity pyramid, what should receive the most time commitment?
a. Moderate intensity physical activity
i. 150 minutes per week, 60-90 minutes per day.
Just casual walking around and whatnot.
Why is cardiovascular endurance given greater emphasis than the other forms of exercise?
a. Cardiovascular endurance is given greater emphasis because the cardiovascular system is the most commonly utilised energy system in daily life. Most activities would use the aerobic energy system. In addition, cardiovascular endurance requires the least amount of intensity to work, therefore being more appealing to more people as an exercise option. Examples of this type of exercise is a 45 minute run, cycling, playing basketball.
Cardiovascular endurance is given a greater emphasis because it burns the most calories and it activates the entire body. Having good cardiovascular endurance will assist a person in all other forms of exercise therefore it is a crucial part of one’s training. Examples of cardiovascular endurance activities include walking, jogging, dancing, swimming etc.
Using a certain mode of activity, working out for a certain length of time at a certain intensity, to enhance a certain fitness component, would be adhering to what training principle?
a. Specificity
i. To develop a particular skill of fitness component you must perform exercises specifically for that activity
The body adapts to the particular amount of stress placed on it.
What are the 3 components which make up overload and which of these should be increased first, second, last?
a. Frequency
b. Time/duration
c. Intensity
Frequency first, time/duration next (though the first two aren’t hard and fast in this rule), and increase intensity last(DEFINITELY INTENSITY LAST).
What is the 10% rule? Who can and probably should violate the 10% rule?
a. You shouldn’t increase volume by more than 10%.
However people who have an incredibly small amount of volume can and should break this rule.
If the goal is general fitness or to improve overall health, what training principle can be least emphasized?
Specificity. Don’t need to be super specific if the goal is simply general health.
What are the 3 stages/phases of a training program? What are the 2 main purposes of the first stage?
a. Beginning phase
i. Making activity a habit
ii. Learning proper techniques.
b. Making progress phase
Maintaining phase
What two methods of progression were promoted in class and why were these identified as being better than a strictly linear progression model?
a. Sawtooth method- going up in activity for a few weeks, going down for another, increasing again for another few weeks etc.
Stairstep method- Increases volume of work, then stays constant for some time, followed by another increase, followed by staying the same etc.
How soon in detraining/inactivity/down time has reversibility been shown to occur (probably in highly trained individuals)?
a. Within 48hrs in super highly trained individuals.
50% of fitness improvements lost in 2 months
How does aerobic training and resistance training differ in regard to regularity of activity required to maintain fitness?
Strength fitness can be maintained as frequently as once a week, whereas cardiorespiratory should be done 3-5 times a week.
What are some items to consider regarding individuality and training program selection and/or adaptation to training?
a. Large differences in ability to improve fitness, body composition, perform, and learn sports skills.
b. Each person responds to exercise at different rates.
Initial fitness level, genetics, age, and many other factors entering when determining individual impact from training.
To determine fitness improvements, to whom should we compare ourselves? Why is this often a difficult thing to do?
a. We should compare ourselves to ourselves— before we started. Our progress.
Hard because we often train with other people and want to compare ourselves to others.
