Midterm

Question 1

Outline Components of Wellness

Answer 1

financial, environmental, occupational, physical, emotional, social, intellectual and spiritual.

Question 2

Benefits of Physical Activity

Answer 2

Reduced risk of heart disease and type 2 diabetes. Increased longevity/improved quality of life

Question 3

Physical Activity

Answer 3

Any body movement produced by skeletal muscles resulting in energy expenditure

Question 4

Exercise

Answer 4

Planned, structured and repetitive bodily movements to improve/maintain physical fitness

Question 5

Physical fitness

Answer 5

Set attributes, health or performance related

Question 6

Components of health related fitness

Answer 6

Cardiovascular fitness, muscular strength, muscular endurance, flexibility and body composition

Question 7

Supersmart Goal

Answer 7

Specific, public, realistic, self-controllable, measurable, attainable, realistic, time-frame.

Question 8

Overload Principle

Answer 8

Increasing intensity and/or longevity of exercise, should occur in gradual progression.

Question 9

Progression Principle

Answer 9

10% rule= training intensity or duration shouldn’t be increased by more than 10% each week

Question 10

Specificity Principle

Answer 10

What you train is what you gain. Adaptation of exercise is specific to the form of activity performed.

Question 11

Recuperation Principle

Answer 11

Allowing time for rest in between workouts. Failure to rest could result in overtraining which may lead to injuries

Question 12

Reversibility Principle

Answer 12

If you don’t use it you will lose it. Retention of cardiovascular fitness and muscular endurance after training has stopped. After 8 weeks of zero training 10% of muscular strength is lost vs 30-40% of cardiovascular fitness is lost

Question 13

How much exercise is enough?

Answer 13

30-60 minutes of high intense activity performed 3-5 days a week

Question 14

Goals of warm-up

Answer 14

Increase blood flow, elevate muscle temp and avoid muscle strain and injuries

Question 15

The workout FITT Formula

Answer 15

Frequency, intensity, time, type

Question 16

Purpose of cool down

Answer 16

Return blood to heart, lower body temp and reduce muscular soreness

Question 17

Functions of Cardiovascular System

Answer 17

Heart and blood vessels work to deliver oxygen and nutrients throughout body. Remove waste products from tissue.

Question 18

Define muscle fibre

Answer 18

Each muscle fibre is an individual cell. Skeletal muscles is a collection of muscle fibres

Question 19

Define fascia

Answer 19

Dense layer of connective tissue that holds muscle fibres together. Separating muscle from surrounding tissue

Question 20

What is muscle structure

Answer 20

where connective tissues attach together and fuse at bone. Transmits force to bone.

Question 21

Define isotonic

Answer 21

Constant resistance (dynamic exercise) Movement of body part at a joint

Question 22

Define concentric

Answer 22

A shortening contraction (lifting weight in curl)

Question 23

Define eccentric

Answer 23

A lengthening contraction (lowering weight in curl)

Question 24

Define isometric

Answer 24

Constant length (static): tension but no movement

Question 25

Define isokinetic

Answer 25

Constant speed: changing load. Using resistance machines that provide resistance through full range of motion.

Question 26

Difference between fast twitch type IIA and IIX

Answer 26

type IIA excels in middle distance events (aerobic and anaerobic) and type IIX excels in sprinting events (anaerobic).

Question 27

Define hypertrophy

Answer 27

Increase in muscle size due to fibre size increase

Question 28

Define hyperplasia

Answer 28

The formation of new muscle fibres

Question 29

Frequency for optimal strength gains

Answer 29

2-3 days a week, 1 day a week will maintain muscle mass. 3-5 for muscle endurance

Question 30

exercise prescription intensity (Muscles)

Answer 30

about 6 reps for muscle gains and 15-18 reps for muscle endurance

Question 31

Exercise prescription duration (muscles)

Answer 31

4-6 sets for muscular endurance and 3 sets result in greatest muscle strength.

Question 32

Describe the exercise starter phase

Answer 32

1-3 weeks depending on fitness level, lighter weights more repetitions, 1-2 sets per exercise, twice a week

Question 33

Describe the slow progression phase

Answer 33

4-20 weeks, heavier weights fewer repetitions, 2-3 sets, 2-3 times a week

Question 34

Describe the maintenance phase

Answer 34

starts at around week 20, long term commitment to maintain gains, less effort required, 1 workout per week to maintain gains