Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

PE2 > MODULE 1 > Flashcards

MODULE 1 Flashcards

1
Q

It is essential for well-being during this time of COVID-19 pandemic.

A

Exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

_____one of the simplest things you can do for your health. It has many benefits, including improving your overall health and fitness and reducing your risk for many chronic diseases.

A

Regular Exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

PRINCIPLES OF EXERCISE

A

Individuality
Specificity
Progression
Overload
Adaptation
Recovery
Reversibility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Each person has a different response to an exercise or training program and each person needs to exercise and train accordingly.

A

Individuality

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Individuals has its own differences. In planning an exercise program, consider the following factors:

A
  1. Genetic ability
  2. Predominance of muscle fiber types
  3. Chronological or athletic age
  4. Mental state
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Another factor to consider in designing an exercise is the ___. Specific means “___”. In planning an exercise, choose an exercise that is right for your ____.

A

Specificity, “on point”, objective

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

TRUE OR FALSE

Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps will help your overall conditioning but will not develop your skills at throwing or the power and muscular endurance required to throw a fastball fifty times in a game.

A

TRUE

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

TRUE OR FALSE

Swimming will help improve your aerobic endurance but will not develop tissue resiliency and muscular endurance for your running legs

A

True

Swimming will help improve your aerobic endurance but will not develop tissue resiliency and muscular endurance for your running legs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Exercise training is a step-by-step process. You need to practice low intensity exercises before proceeding to more intense and hard ones.

A

Progression

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

True or False

To run a 10-kilometer race, athletes need to build up distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well as improve soft tissue strength/resiliency.

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort, and less muscle breakdown at that level.

A

Adaptation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

The body cannot repair itself without rest and time to recover.

A

Recovery

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

TRUE OR FALSE

Both short periods like hours between multiple sessions in a day and longer periods like days or weeks to recover from a long season are necessary to ensure your body does not suffer from exhaustion or overuse injuries. Motivated athletes often neglect this.

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Once you achieve your fitness goals, maintaining it is a very important factor.

A

Reversibility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

TRUE OR FALSE

Continuing the application of a certain exercise will lose your ability to successfully complete that exercise again.

A

False

Discontinuing the application of a certain exercise will lose your ability to successfully complete that exercise again.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

The ___ are an exercise prescription to help an individual understand how long and how hard they should exercise.

A

FITT principles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

FITT is acronym that stands for

A

Frequency, Intensity, Time, and Type.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

It can be applied to exercise in general or specific components of exercise

A

FITT

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

(how often) is how often a person performs the targeted health-related physical activity. For each component of health-related fitness, a safe frequency is __ times a week.

A

FREQUENCY, 3-5

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

(how hard) is how hard a person exercises during a physical activity period. ___ can be measured in different ways, depending on the related health-related component.

A

INTENSITY

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

(how long) is the length of the physical activity. As with the other aspects of the FITT principle, time varies depending on the health-related fitness component targeted.

A

TIME,

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

(what kind) refers to the specific physical activity chosen to improve a component of health-related fitness.

A

TYPE OR SPECIFICITY

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

The given situation is an example of what FITT principle?

An individual wishing to increase arm strength must exercise the triceps and biceps, while an individual wishing to increase aerobic endurance needs to jog, run, swim, or perform some other aerobically challenging activity.

A

TYPE OF SPECIFICITY

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

This is an example of what FITT Principle?

Flexibility or stretching may take 10-30 seconds for each stretch, while the minimum time for performing aerobic activity is 20 minutes of continuous activity.

A

Time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

This is an example of what FITT principle?

Monitoring heart rate is one way to gauge intensity during aerobic endurance activities, but gives no indication of intensity during flexibility activities.

A

INTENSITY

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

PARTS OF EXERCISE

A
  1. Warm-up
  2. Proper Exercise
  3. Cool-down
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

True or False

There are certain guidelines that need to be kept in mind when implementing physical activity programs. These include warm-up and cool down, common risks, recognizing normal from abnormal symptoms, and need for medical evaluation.

A

True

28
Q

Exercise sessions always should be preceded by a __-minute warm-up and followed by a __-minute cool-down.

A

5 min, 5 min

29
Q

It should consist of general calisthenics, stretching exercises, or exercising at a lower intensity level than the target zone

A

Warm-up

30
Q

____ prepares the body for exercise, enhances exercise performance, and decreases the chances of injury

A

Warm up

31
Q

True or False

Muscles that are warmed-up are not easy to stretch and prepared for the more intense activity of the workout itself. Warm-up helps the body’s physiology gradually progress from rest to exercise.

A

False

Muscles that are warmed-up are easier to stretch and prepared for the more intense activity of the workout itself. Warm-up helps the body’s physiology gradually progress from rest to exercise.

32
Q

___is just as important as warm-up and it entails decreasing the intensity of the exercise gradually.

A

Cool-down

33
Q

True or False

The body needs to slow down gradually to its resting level following the challenge of exercise. Stopping abruptly causes blood to pool in the exercised body parts, diminishing the return of blood to the heart. Less blood return can cause dizziness and fainting or even caused cardiac abnormalities.

A

True

34
Q

How many minutes/hours should an individual do an exercise in a week?

A

150 minutes of moderate-intensity physical activity

35
Q

Individuals who experience some form of cardiovascular disease need ____ before engaging in exercise programs. It is also recommended for men over ___ years of age and women over ___ years of age.

A

medical consultation, 40, 50

36
Q

TRUE OR FALSE

When doing moderate intensity exercise, the following may be observed: Some change in the breathing pattern of a person yet, is able to carry out a conversation without breathlessness; difficulty of breathing and chest pain are not normal. o No sensation of pain or strain - one perceives the feeling of being able to continue activity. o Some may experience arm or leg fatigue, but it should not be painful.

A

TRUE

37
Q

TRUE OR FALSE

For individuals with the following risk factors, it is best to seek medical evaluation for better planning and monitoring of activities: high blood pressure, high blood cholesterol, family history of heart disease, diabetes mellitus, and obesity.

A

TRUE

38
Q

It serves as aguidefor us to follow in exercising. It provides us with sampleactivitiesand how often we should do them. It is critical that we haveactivitiesthat raise our heartbeat for 30 minutes daily so that we maintain good cardiovascular health.

A

Filipino pyramid activity guide

39
Q

___ is any type of cardiovascular conditioning. You probably know it as “___.” Aerobic exercise means “__.”

A

Aerobic Exercise, “cardio”, “with oxygen”

40
Q

True or False

Your breathing and heart rate will increase before doing an aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.

A

False

Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.

41
Q

Lower impact aerobic exercise includes:

A

Swimming
Cycling
Using an elliptical trainer
Walking
Rowing
Treadmill

42
Q

Higher impact aerobic exercise includes:

A

Running.
Jumping rope.
Performing high impact routines or step aerobics.

43
Q

BENEFITS OF AEROBIC EXERCISE

A
  • Improves cardiovascular conditioning.
  • Decreases risk of heart disease.
  • Lowersblood pressure.
  • IncreasesHDL or “good” cholesterol.
  • Helps to better control blood sugar.
  • Assists in weight management and/or weight loss.
  • Improves lung function.
  • Decreases resting heart rate.
44
Q

___ also known as ANAEROBIC EXERCISE, is exercise that is short in duration and does not require oxygen to be accomplished

A

NON-AEROBIC EXERCISE

45
Q

True or False

Non-aerobic exercise is typically less than 60 seconds in duration, as opposed to aerobic exercise which is 60 seconds or longer in duration like jogging 5 miles or going for a hike.

A

True

46
Q

EXAMPLES OF ANAEROBIC EXERCISE

A
  • weightlifting
  • jumping or jumping rope
  • sprinting
  • high-intensity interval training (HIIT)
  • biking
  • Plyometrics
  • climbing
47
Q

BENEFITS OF ANAEROBIC EXERCISE

A
  • Increases bone strength and density
  • Increases power
  • Boosts metabolism
  • Increases lactic threshold
  • Fights depression
  • Reduces risk of disease
  • Protects joints
  • Boosts energy
48
Q

It is one of the most effective forms of aerobic exercise. It can improve heart health, burn fat and calories, and lift your mood, just to name a few.

A

Running

49
Q
  1. What does aerobic exercise mean?
    a. Exercise while the body can supply oxygen.
    b. Exercise that requires use of the body
    c. Exercise that helps you breath throughout it.
    d. To get FIT
A

C

50
Q
  1. Anaerobic Exercise definition?
    a. Target heart rate
    b. To exercise uncontrollably
    c. Exercise that requires use of the body
    d. Muscles weighs more
A

d

51
Q
  1. What Does THR stands for?
    a. The Hard Rate
    b. Try Hard Rate
    c. Target Heart rate
    d. Target Heart Rate
A

B

52
Q
  1. What does FIT stands for?
    a. Fitness Intensity Target
    b. Frequency Intensity Time
    c. Fitness in Target
    d. Frequency in Time
A

A

53
Q
  1. Muscles Weighs more than Fat?
    a. True
    b. False
A

B

54
Q
  1. After regular aerobic training for several weeks, your resting heart rate will decrease.
    a. False
    b. True
A

B

55
Q
  1. Triceps
    a. Front upper arm
    b. back of upper arm
    c. shoulder
    d. back upper leg
A

C

56
Q
  1. Biceps
    a. front upper arm
    b. back upper arm
    c. rear end
    d. calf
A

A

57
Q
  1. Quadriceps
    a. Between neck and shoulder
    b. front upper leg
    c. calf
    d. Hamstring
A

C

58
Q
  1. Deltoids
    a. Back upper leg
    b. Shoulder
    c. Calf
    d. between neck and shoulder
A

B

59
Q

Injury to the ___ is the most common reported problem,

A

musculoskeletal system

60
Q

To avoid ___, individuals who have not been active should start slow and gradually build up to the desired amount of activity until the body can adjust to the intensity level. Make sure to consult the doctor for any medical condition that may make a person prone to this problem, such as ___. Walking exercises will be safe in these.

A

soreness and injury, osteoporosis or arthritis

61
Q

It is critical that we have activities that raise our heartbeat for __ minutes daily so that we maintain good cardiovascular health.

A

30

62
Q

A piece of equipment that provides a cardiovascular workout that targets the upper body only.

A

Upper body ergometer

63
Q

It helps develop better body awareness, hand-foot coordination, and agility.

A

Jumping rope

64
Q

___ are exercises that involve short bursts of intense activity.

A

Anaerobic exercises

65
Q

____ are endurance-type exercises that increase a person’s heart rate and breathing rate over relatively long durations.

A

Aerobic Exercises

PE2 (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions