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Fitness 101 > Midterm 1 > Flashcards

Midterm 1 Flashcards

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1
Q

What are the dimensions of wellness?

A
  • Physical Health
  • Social Health
  • Intellectual health
  • Spiritual Health
  • Emotional Health
  • Environmental Health
  • Financial Health

( Fuck Everyone and Everything In Society, Sorry no Pity)

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2
Q

What is Physical Activity

A

Any movement of the body that produces energy and is produced by skeletal muscles.

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3
Q

The W.H.O developed “ Global Recommendation on Physical Activity for Health”. What did they recommend?

A
  • 18 - 64 : 150 minutes of moderate - intensity cardio in a week, or 75min at vigorous - intensity or an equivalent of both.

-Cardio should be in 10min chunks

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4
Q

What is another word for Cardio?

A

Aerobic

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5
Q

For additional health benefits, what can you do per week according to the WHO?

A

Add 300min of moderate-intensity
Add 150min of vigorous-intensity

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6
Q

How many days should muscle-strengthening activities be performed?

A

2 days minimum / week

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7
Q

What are the 5 Health Related Components of Fitness?

A
  1. Cardiovascular Endurance
  2. Muscular Endurance
  3. Muscular Strength
  4. Flexibility
  5. Body Composition

( Muscular Men are Feminine Bitches that don’t Care.)

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8
Q

What is the FITT Principle?

A

F : frequency (how often)
I : Intensity (How hard)
T: Time ( How Long)
T: Type Of activity ( the type)

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9
Q

What is cardiovascular endurance?

A

It is the ability to sustain physical activity of the large muscles of the body for a long period of time

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10
Q

name 4 benefits of developing your CVE

A
  1. Imrpoves circulation
  2. Lowers resting heart rate
  3. helps to lower body fat
  4. improves brain function
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11
Q

Name 4 (other) benefits of developing your CVE

A
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12
Q

What is exercise?

A

Subset of physical activity Planned, Structured, Repetitive, With objective to improve or maintain physical fitness.

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13
Q

What is physical fitness

A

Ability to complete daily tasks and routine phys activities without undue fatigue

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14
Q

How much time should you exercise per week according to the WHO?

A

150 min moderate-intensity aerobic

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15
Q

In how many bouts should aerobic activity be in?

A

10 min

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16
Q

How many times per week should muscle strengthening be done?

A

2 or +

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17
Q

What are the 3 phases of a workout?

A

Warm-up

Workout

Cool down

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18
Q

What are the Principles of training?

A
  • Progressive Overload
  • Specificity
    -Reversibility
  • Individual difference
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19
Q

What is CVE or Cardiovascular endurance?

A

Ability to perform using the large muscles of my body moderate-hard intensity exercises for a long time

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20
Q

What are some benefits of improving your CVE?

A

circulation, low resting heart rate, muscular endurance, metabolic state, sleep, recovery rate, stress, brain function, body fat

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21
Q

Explain how to calculate your target heart rate zone for aerobic training

A

Step 1: count pulse 15 x 4 rest.
2: maximum hr: 220-age
3: training zone is : maximum hr x 60 percent to maximum hr to 85 percent. divide by 4 to get per 15 seconds.

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22
Q

FITT : CVE?

A

F: 3-5 times
I: 60-85 %
T: 30 min +
T: Aerobic

23
Q

Wha are the 3 different energies?

A

-Anaerobic alactic

-anaerobic lactic acid

-aerobic

24
Q

Is Anaerobic with or without oxygen?

A

without

25
Q

Anaerobic lactic

A

NO OXYGEN
LACTIC

FAST PRODUCTION OF ATP, BUT LIMITED

time : LESS 10S

energy source: Glycogen

26
Q

Anaerobic alactic

A

NO OXYGEN

no LACTIC ACID

FAST PRODUCTION OF ATP LIMITED

less than 10s

atp/cp
high intensity

27
Q

Aerobic energy describe

A

needs OXYGEN

NO LACTIC ACID

SLOW PRODUCTION OF ATP

duration of activity : 2MIN +

energy source: GLYCOGEN & FATTY ACIDS

28
Q

What causes soreness

A

Lactic Acid

29
Q

Name one activity that uses anaerobic alactic as an energy source

A

jumping, golf swinging, 100m dash

30
Q

Name one activity that uses anaerobic alactic energy

A

jumping, golf swing, baseball throw , 100m dash

31
Q

Name one exercise that uses aerobic energy

A

marathon, bike race, soccer game

32
Q

What is muscular strength?

A

ability of your muscles to contract maximally over a very short period of time

33
Q

What is muscle endurance?

A

ability for your muscles to contract repetitively over a long period of time.

34
Q

How many skeletal muscles are there?

A

650 muscles

35
Q

What do skeletal muscles create

A

movement

36
Q

Are skeletal muscles voluntary?

A

Yes

37
Q

Benefits of improving muscular fitness

A
  • helps you maintain your bone density
  • daily tasks are easier because you are stronger
  • muscle mass is maintained as you age
  • enhances your self image because you are hotter
  • helps manage stress because you can just kick someone in the groin because you are so strong
    -increases your metabolic rate
  • improve performance in a sport because your so cool and strong
38
Q

What is resistance training?

A

Any exercise that forces the body to overcome an oppositional force

39
Q

Intensity of Muscular Strength?

A

85 - 100 %
1-6 reps, 3-6 sets

40
Q

intensity of muscular endurance?

A

40-60%
15+ reps, 2-3 sets

41
Q

intensity of both muscular strength and endurance?

A

70-85%
8-12 reps, 1-3 sets

42
Q

What do muscles do?

A

They allow you to move

43
Q

What are muscles made of?

A

Fibers

44
Q

Can muscles push?

A

no they pull

45
Q

What holds a muscle to a bone?

A

tendon

46
Q

how many facial muscles do we have?

A

over 30

47
Q

which factoid muscle is the busiest?

A

eye muscles

48
Q

what is the largest muscle

A

gluteus maximus

49
Q

name one exercise for trapezius

A

shoulder shrugs

50
Q

one exercise for deltoids

A

lateral raises

51
Q

one exercise for tricep

A

overhead tricep extensions

52
Q

What is the purpose of a warm up?

A
  • Improves blood circulation in joints and muscles
  • temperature rises
  • mentally prepares u for workout
    -better performance
53
Q

What should a warm up include?

A

aerobic 5-15min moderate intensity

54
Q

What is the purpose of a cool down

A
  • allows hrt to go down
  • removes excess lactic acid (which btw is what creates the soreness)
  • improves flexibility of joints
  • prevents pooling of bloood

Fitness 101 (2 decks)

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